Beginner Elliptical Workout: STAMINA & STRENGTH | 20 Minutes

If you're new to the elliptical and looking for a beginner workout to kickstart your fitness journey, join Sunny Trainer Debbie for this 20-minute Beginner Elliptical Workout. This workout focuses on gradually building full-body strength and stamina by challenging both resistance and speed. Get ready to sweat and feel the burn as you work towards improving your cardiovascular fitness.
Warmup:
00:40 - Find a comfortable speed and start pedaling. Aim to increase the speed gradually with each passing minute. By the end of the warmup, you should aim for a rating of perceived exertion (RPE) of 7, where 10 is the highest level of exertion.
Workout:
Round 1- Speed Intervals
03:41 - Increase your speed on the elliptical, aiming for 15-20 strides per minute. Push yourself to maintain a challenging pace.
04:07 - Take a recovery period, allowing your body to catch its breath and prepare for the next interval.
05:08 - Increase your speed again, aiming for 15-20 strides per minute. Focus on maintaining good form and pushing yourself a little further.
05:36 - Take another recovery period, allowing your heart rate to lower slightly before the next interval.
06:37 - Increase your speed once again, aiming for 15-20 strides per minute. Push yourself to maintain the pace and feel your muscles working.
07:07 - Take a recovery period to catch your breath and prepare for the next interval.
08:08 - Increase your speed for the fourth interval, aiming for 15-20 strides per minute. Push yourself to challenge your endurance and feel your heart rate rise.
08:38 - Take a recovery period, allowing your body to recover before moving on to the next round of intervals.
09:37 - Increase your speed for the fifth and final interval, aiming for 15-20 strides per minute. Push yourself to finish strong and give it your all.
10:07 - Take a final recovery period before moving on to the next round of intervals.
Round 2 - Resistance Intervals
11:06 - Increase the resistance on your elliptical by 2-3 levels. Feel the increased challenge and focus on engaging your muscles.
11:37 - Take a recovery period to catch your breath and prepare for the next interval.
12:37 - Increase the resistance again by 2-3 levels. Embrace the added challenge and keep your form steady.
13:06 - Take a recovery period to allow your body to recover before the next interval.
14:06 - Increase the resistance once more by 2-3 levels. Feel the burn as you push through the resistance and work your muscles.
14:37 - Take a recovery period to catch your breath and prepare for the next interval.
15:33 - Increase the resistance by 2-3 levels. Focus on maintaining good form and pushing through the challenging resistance.
16:06 - Take a recovery period, allowing your body to recover before the next interval.
17:06 - Increase the resistance one more time by 2-3 levels. Feel the intensity rise as you challenge your strength and endurance.
17:36 - Take a recovery period to catch your breath and prepare for the final interval.
18:30 - Increase the resistance by 2-3 levels for the last interval. Embrace the challenge and give it your all as you work towards the end of the workout.
Cooldown
19:05 - Gradually decrease the speed and resistance on your elliptical to bring your heart rate down. Focus on deep breathing and allow your body to recover.
Congratulations on completing the 20-minute Beginner Elliptical Workout with Sunny Trainer Debbie Diaz! By incorporating speed intervals and resistance intervals, you've challenged both your cardiovascular fitness and muscular strength. Remember to cool down properly to aid in your recovery. Keep up the great work and continue your fitness journey with determination and consistency.
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✔️ Smart Long Stride Advanced Electromagnetic Elliptical Machine: SF-E3889SMART
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[@rocazunzal1410]

I use the elliptical daily 30 or 40 minutes in 3 months I lost 20 pounds I'm going for more

[@SunnyHealthFitness]

You're doing an awesome job! Thank you for choosing us to accompany you on your fitness journey!

[@txlatinchicka5138]

CONGRATULATIONS!! THAT'S INSPIRING!!

[@golfblood22]

Thank you. I just started cycling. 35 minutes a ride. On the days im not on my bike im going to be doing this. How long do you suggest i do the beginner workout? 1 month? 2 months? Thank you again

[@SunnyHealthFitness]

You can do this workout as much as you would like. We always recommend you speak with your doctor or main healthcare provider to determine the best fitness plan for you.

[@sophielucas552]

Hello I wonder if you can help. I’ve got an elliptical you rotate the dial to do the levels. I’m in the lowest one and I can’t barely stay on it for ten min without stopping I’ve always walked daily I’m 68 and I’m getting frustrated it’s been about three weeks. I try to do it daily thinking I’ll build up better. My knee right above it gets so tired I have to stop for a minute. I’ve taken to doing it at intervals three times a day just for the ten min. I thought I would be stronger by now and could go longer at a time. Am I doing something wrong do you think ? Thank you for your time

[@SunnyHealthFitness]

If you are experiencing pain or discomfort while using your machine, we recommend consulting with your doctor or primary healthcare provider to determine if this machine is the best option for you.

[@davechartiergoldsboro5062]

Great workout for someone who use to workout but went a number of years not working out. My goal is dropping 20 lbs lowering A1C ❤

[@SunnyHealthFitness]

We're so glad that you love our workouts, we hope you reach your goal! 🥰

[@youeweu]

This is truly a beginner's workout (unlike fit scope ones that say they are). Thank you!

[@SunnyHealthFitness]

Glad you liked it! Welcome to the Sunny Family!

[@jdpatrick007]

This is perfect for me and I do love it. It’s only “20 minutes of my day and I can move on with my life!” I’ve been committed to this for over 3 months at least 5 days a week and I feel so much better 🎉Thank you!

[@SunnyHealthFitness]

You're so welcome! We are happy to hear you like the workout! 😊

[@xKayxAngelx]

I’m new to the channel and just tried this workout for the first time. It was killer!! (In a good way!) Thank you for this! 😊

[@SunnyHealthFitness]

Welcome to the channel! Keep up the great work!

[@ashleyl.2013]

What can I do about my feet feeling heavy and slightly numb? No pain and It goes away after, but during exercise, it always happens

[@SunnyHealthFitness]

We recommend you speak with your doctor or main healthcare provider.

[@RobKatCepero]

Great beginner workout. Thx

[@SunnyHealthFitness]

Thank you for your feedback! We're glad you found the workout helpful. If you have any more questions or need additional workouts, feel free to reach out.

[@bipasha74]

I started today 😊

[@SunnyHealthFitness]

Awesome!! Keep up the great work!

[@sisihaney8588]

Thank you that was a great beginner work out

[@SunnyHealthFitness]

You're so welcome!

[@solzia4628]

Excellent beginner elliptical session. I was struggling but made it through!

[@SunnyHealthFitness]

That is awesome! Keep up the great work!! 😁💪

[@ElisePink]

Thank you so much for this motivation 🎉

[@SunnyHealthFitness]

We are glad you enjoyed the video! Keep up the great work!

[@sp-gym]

Going to start today!

[@SunnyHealthFitness]

That is great to hear!! For some great tips and more workout videos, please feel free to download our SunnyFit app, available on the App Store and on Google Play!

[@golfnutt1969]

I did 6 minutes. Heart rate 150 BP and now my legs are so sore they feel bruised. I must be doing something wrong

[@SunnyHealthFitness]

If you are experiencing pain, we recommend you speak with your doctor or main healthcare provider before continuing the workout.