Are you considering using an elliptical to get in shape but are wondering if giving 10 minutes daily on an elliptical is effective? The answer to this question depends on factors such as intensity level, diet, genetics, and overall commitment to healthy lifestyle changes.
In this article, we will discuss the effectiveness of 10 minutes of cardio exercise on an elliptical to gain insight into how much exercise you should be doing if you want to see results safely. Though I published an article about “How Cardio Exercise Can Help You Lose Weight
” earlier, you may find this helpful.
Is 10 Minutes on Elliptical Effective?
It depends on who you are and what kind of shape you’re currently in. Suppose you’re a beginner and have no experience of doing exercising before. In that case, more than 10 minutes on an elliptical may be needed for any significant results, even if it is a high-intensity exercise. On the other hand, if you’re already at a more advanced fitness level, 10 minutes can be an incredibly effective way to get your heart rate up and maximize your workout.
The good news is that an elliptical gives such a full-body workout, targeting your glutes, quads, hamstrings, calves, hip flexors, and core muscles. So you can make significant changes to your body in short periods with little effort, especially if you’re focusing on high-intensity intervals combined with strength training.
An interval session should start easy (a warmup period), then increase intensity for 30 seconds, followed by another rest period before increasing intensity again during your peak period for another 30 seconds.
After that comes another rest period, then repeat the cycle until 10 minutes have passed. This type of exercise will challenge your cardiovascular system and major muscle groups, making it highly effective within a shorter amount of time than some other forms of exercise (such as running).
| In Addition – A 60-minute elliptical session may be helpful to you. |
How Many Calories Does a 10-minute Elliptical Workout Burn?
The number of calories burned during a 10-minute elliptical workout will vary based on the intensity of the exercise and the individual’s physiology. Still, on average, you can expect to burn around 100-200 calories in that time.
However, those numbers can go up significantly if you increase the resistance or your speed. To maximize your calorie burn, ensure you push yourself to go as hard as possible for 10 minutes.
| In Addition – Find Your Fit with the Top Ellipticals Brands |
10 Min All-Out Elliptical HIIT Workout
If you are looking for a high-intensity workout that can be completed in less than 10 minutes and will leave your body feeling fatigued, look no further than a HIIT workout on the elliptical. An all-out, intense 10-minute elliptical HIIT workout consists of quick bursts of high effort followed by short rest periods.
Here is a table with a 10-minute All-Out Elliptical HIIT Workout:
| Time (seconds) | Intensity (RPE) |
|---|---|
| 0-30 | Warm-Up |
| 30-40 | 8 (high effort) |
| 40-50 | 9 (very high effort) |
| 50-60 | 10 (all-out effort) |
| 60-70 | 9 (very high effort) |
| 70-80 | 8 (high effort) |
| 80-90 | 10 (all-out effort) |
| 90-100 | 9 (very high effort) |
| 100-110 | 8 (high effort) |
| 110-120 | 10 (all-out effort) |
| 120-130 | Cool-Down |
This interval training has numerous benefits, including improved cardiovascular health, increased strength and agility, and fat loss. Here we will provide you with a 10-minute all-out elliptical HIIT workout to reach your fitness goals.
Warm Up (2 minutes): Start your elliptical HIIT workout with two minutes of warming up at a light intensity level. During this time, focus on slowly increasing your heart rate and stretching any tight muscles or joints to prepare for the more intense intervals you are about to perform.
Intervals (8 minutes): For the remaining eight minutes, split them up into four 2-minute intervals. For each interval, repeat these three steps: 1) warm up for 15 seconds; 2) increase effort to an all-out sprint for 45 seconds; 3) recover & cool down from the sprint over 20 seconds back at light intensity levels.
To get the full effect from this HIIT training, do not let yourself fully recover during the active recovery period. You should still be working at lower intensity levels so that when it’s time for the next all-out sprint, you’re ready to go full throttle again!
Cool Down (2–3 minutes): Your last two or three minutes should be devoted to cooling down with light-intensity activity, such as walking or jogging at a steady pace, until your heart rate drops back to normal resting levels. During this time, stretching out any muscles tightening up while performing your intervals may also benefit you. Especially those in your lower body, like your hips and quads, and doing some deep breathing mindfulness exercises if desired.
Additional Tips: Remember that even though this is a short workout, it is still important to listen to what your body tells you throughout each interval, adjusting or taking extra rest breaks if needed.
Furthermore, try incorporating different equipment, such as dumbbells, for added resistance when possible! Finally, ensure that you always have plenty of water on hand, as hydration is key during any cardiovascular exercise routine!
| In Addition – A 30-minute elliptical session may be helpful to you. |
You can see a video on 10 Min All-Out Elliptical HIIT Workout by Sunny Health & Fitness here.
Conclusion
Additionally, certain types of ellipticals allow users to control the resistance when pedaling, making it possible to customize workouts tailored to their individual needs and goals.
Most importantly, though – having fun! If a 10-minute session on the elliptical sounds like something you would enjoy doing every day or several times per week, then go ahead and give it a try.
You’ll stick with it longer since enjoyment typically equates to motivation. The bottom line is that depending on how experienced you are exercising will determine whether or not 10 minutes on an elliptical is enough.
Plus, factoring in other things, such as what sort of body composition changes someone wants or workout intensity preferences, could also influence results.
However, one thing remains true: Even short bursts of high-intensity activity can improve health and fitness levels.