Standard Workout

• Simply using the standard setting on the ellipitcal allows you to adjust the incline of the device and the amount of resistance placed on your legs. Make sure you warm up and cool down.
  
  

Interval training

• Interval training on an elliptical trainer is ideal for improving cardiovascular fitness and burning off the fat. It involves going from a warm-up jog to a sudden sprint, then back to a jog. If you do not have an interval-training setting on the elliptical, create one yourself. Adjust the incline and the resistance to something you can manage at a quick jog. After the warm up, jog for a minute, sprint for 30 seconds, then jog again for another minute. You can adjust the length of the sprints, but keep the jog to double the time.
  
  

Increase the incline

• The incline is a function you should not overlook while using the elliptical. By changing the incline you can change which muscles are being worked on hardest. At lower inclines, the calves and legs take the load, while the buttocks and hamstrings are stressed by the steepest inclines. With this feature you can essentially turn your machine into a stair stepper. When exercising with the incline, start off at a low position, such as 0 or 1. Every few minutes increase the incline.