Best Elliptical Workouts for Muscle Building
Ellipticals are often seen as go-to equipment for cardio and low-impact workouts, but they can also be excellent tools for muscle building. By tailoring your elliptical routine to focus on intensity, resistance, and movement variation, you can effectively target multiple muscle groups while improving overall strength and endurance.
1. High-Resistance Training
One of the simplest ways to use an elliptical for muscle building is by increasing the resistance. Higher resistance forces your muscles—particularly your legs, glutes, and core—to work harder.
Example High-Resistance Workout:
- Warm-up: Pedal at a low resistance for 5 minutes.
- Workout:
- Pedal at maximum resistance for 2 minutes, maintaining steady pacing.
- Reduce to moderate resistance and pedal for 1 minute.
- Repeat this cycle for 10 rounds.
- Cool-down: Lower the resistance to a comfortable level and pedal for 5 minutes.
This workout mimics the effect of weight training by engaging your muscles in sustained effort, promoting strength development.
2. Incline Elliptical Training
Many elliptical machines offer adjustable inclines. When set at a steeper incline, your workout emphasizes the glutes, hamstrings, and calves, helping to build and tone these muscle groups.
Example Incline Workout:
- Warm-up: Pedal at a low incline for 5 minutes.
- Workout:
- Set the incline to the maximum setting and pedal at moderate resistance for 3 minutes.
- Lower the incline and resistance for 1 minute to recover.
- Repeat for 8-10 rounds.
- Cool-down: Pedal at a low incline and resistance for 5 minutes.
Incline elliptical training is especially effective for targeting the lower body and building muscle endurance.
3. Reverse Pedaling for Muscle Activation
Using the elliptical in reverse activates different muscles, particularly the hamstrings and calves. This change in movement can complement your forward pedaling and provide a more balanced workout.
Example Reverse Pedaling Workout:
- Warm-up: Pedal forward at moderate resistance for 5 minutes.
- Workout:
- Pedal in reverse at high resistance for 1 minute.
- Return to forward pedaling at moderate resistance for 2 minutes.
- Repeat for 6-8 rounds.
- Cool-down: Alternate forward and reverse pedaling at low resistance for 5 minutes.
4. HIIT on the Elliptical
High-Intensity Interval Training (HIIT) isn’t just for treadmills—it’s highly effective on the elliptical, too. Alternating between high-intensity bursts and recovery periods challenges your muscles while burning calories.
Example HIIT Elliptical Workout:
- Warm-up: Pedal at moderate resistance for 5 minutes.
- Workout:
- Sprint at maximum resistance and speed for 30 seconds.
- Recover at low resistance for 1 minute.
- Repeat for 8-10 rounds.
- Cool-down: Pedal at low resistance and speed for 5 minutes.
This combination of power and recovery promotes muscle activation and growth.
Additional Tips for Muscle Building with Ellipticals:
- Use the Handles: Many ellipticals have movable handles that let you work your upper body. Push and pull with intensity to engage your arms, shoulders, and chest.
- Focus on Form: Proper posture ensures the right muscles are engaged and reduces the risk of injury. Keep your core tight and avoid leaning heavily on the handles.
- Combine with Strength Training: While ellipticals are effective, adding weight training or bodyweight exercises like squats, lunges, and push-ups to your routine will amplify muscle growth.
- Fuel Your Body: A diet rich in protein, healthy fats, and complex carbs is essential for muscle recovery and growth.
Elliptical exercises are versatile, making them a fantastic addition to any fitness routine. By incorporating resistance, incline, and varied movement patterns, you can turn your elliptical workouts into powerful muscle-building sessions.
Best Ellipticals for Muscle Building: Recommendations from Mr. Treadmill
Building muscle with an elliptical is all about selecting the right machine for your fitness level and goals. Mr. Treadmill offers a wide range of ellipticals, each with unique features to enhance your workouts. Here are some top recommendations tailored for muscle building, and why they’re worth considering.
1. ProForm Trainer HL Stepper
Price: $1,450.00
Why Choose It?
The ProForm Trainer HL Stepper is a fantastic entry-level option for anyone looking to build lower-body strength. Its stepper-style design naturally increases resistance, engaging the quads, hamstrings, and glutes effectively. Compact and efficient, it’s perfect for home gyms with limited space.
Ideal For:
- Beginners or those new to elliptical workouts.
- Lower-body muscle toning.
- Low-impact, high-resistance training.
2. ProForm HIIT H14 Stepper
Price: $2,150.00
Why Choose It?
The ProForm HIIT H14 combines the motion of a stepper with elliptical functionality for a full-body, high-intensity workout. Its handlebars engage your arms, chest, and shoulders, while the stepper action targets the legs and glutes. This machine is perfect for HIIT workouts, a proven method for building muscle and endurance.
Ideal For:
- High-Intensity Interval Training (HIIT).
- Engaging both upper and lower body muscles.
- Advanced users looking for a challenging workout.
3. Sole SC200 Stepper
Price: $2,835.00
Why Choose It?
The Sole SC200 Stepper offers robust incline and resistance settings, allowing for a wide range of challenging workouts. Its smooth motion minimizes joint strain while maximizing muscle engagement, particularly in the legs and core. Durable and built for long-term use, it’s a step up for fitness enthusiasts aiming to build strength and stamina.
Ideal For:
- Users focused on lower-body muscle building.
- Workouts targeting endurance and strength.
- Anyone looking for a durable, long-term investment.
4. Matrix C50 Climbmill Series
Price Range: $6,000.00 to $10,500.00
- XR Console: $6,000.00
- XER Console: $8,498.00
- XIR Console: $9,500.00
- XUR Console: $10,500.00
Why Choose It?
The Matrix C50 Climbmill series offers unparalleled performance for muscle building. With adjustable incline and resistance, it mimics the movement of climbing stairs—one of the most effective exercises for the glutes, hamstrings, and calves. The interactive consoles provide guided workouts to keep you motivated and on track.
Ideal For:
- Advanced users seeking professional-grade equipment.
- Lower-body strength and endurance.
- Fitness enthusiasts who value interactive training features.
Why Shop at Mr. Treadmill?
Located in Geebung, Brisbane, Mr. Treadmill specializes in high-quality fitness equipment, providing expert advice and exceptional service. Whether you’re a beginner or a seasoned athlete, their wide range of ellipticals ensures you’ll find the perfect machine for your needs. Visit their showroom at 126 Robinson Rd E, Geebung QLD 4304, or call 07 3865 4940 for personalized recommendations.
Invest in the right elliptical today and take your muscle-building workouts to the next level!
