If you’re looking for a low-impact, high-calorie-burn workout, you’ve come to the right place.

Say hello to the elliptical. The happy blend between the bike and the treadmill. It’s where the impact’s low and calories come to die. So if your body isn’t quite ready to be jumping and sprinting, the elliptical is a great tool to work your heart, muscles, and lungs all in one place.

This 30-minute workout is for just about anyone. Whether you’re a recent mother, an athlete, a weekend warrior, or simply trying to shed a few pounds, the elliptical is an awesome piece of equipment. Our primary focus during this workout will be intervals. We’ll be alternating between high- and low-intensity periods to allow your body time to recover between sets. That means give it all you got during the high-intensity parts.

Losing post-baby weight can be tough, especially those first 6 months, but I’m here to help make that as easy as possible. We won’t make you run, jump, or do anything too crazy. This workout sticks to the good ol’ basics! If you want some extra resistance on rounds 4 and 6, just hold on to your cute little one!

So what are you waiting for? Let’s hop on, get warmed up, and burn some serious calories!

Today’s focus: Interval Training

Warm up: Bodyweight and elliptical
30 seconds each: march, butt kickers, skip (if comfortable), and forward lunges.
3 minutes: low resistance (1–5), easy pace

ROUND 1: On elliptical (Complete 4 times through)
30 seconds all-out effort (resistance 8–12)*
60 seconds easy pace (resistance 1–5)

ROUND 2: Bodyweight (Complete 3 times through)
10 modified knee push-ups
15 triceps dips

ROUND 3: On elliptical (Complete 4 times through)
30 seconds all-out effort (resistance 10–15)
30 seconds easy pace (resistance 1–5)

ROUND 4: Bodyweight (Complete 3 times through)
10 alternating forward lunges
10 air squats

ROUND 5: On elliptical (Complete 1 time through)
1 minute easy pace (resistance 1–5)
1 minute moderate pace (resistance 5–8)
1 minute easy pace (resistance 1–5)
1 minute hard pace (resistance 8–12)
1 minute easy pace (resistance 1–5)

ROUND 6: Bodyweight (Complete 3 times through)
25 calf raises
10 reverse lunges

Cool down: 3–5 minutes of your choice

Well done! Low-impact workouts have a reputation for being easy, but this is one you can make as hard as you want. Hopefully you challenged yourself, and are feeling a great sense of accomplishment. You’ll never regret a good workout.

To schedule this workout on your iFit enabled elliptical, click here†.

Good luck and stay fit!

Becca Capell
iFit Head Trainer

*Resistance values based off equipment with a scale from 1–20. All resistance ranges are simply recommendations. Always remember to listen to your body and adjust the values if needed.

†Simply pause your equipment when you get off to perform the bodyweight rounds, and click “Resume” when you’re ready to start the next round on your elliptical.