Are you looking for an effective cardio workout that improves your endurance, burns calories, and is gentle on your joints? Then the 20-minute elliptical workout is perfect for you. Whether you're a beginner or advanced, the cross trainer provides an effective full - body workout that works your cardiovascular system as well as your legs, core, and arms.
In this edition of “ Workout of the Week,” we show you how to complete a targeted, structured elliptical workout in just 20 minutes —ideal for your home gym, studio, or hotel workout on the go.
Why elliptical training?
The elliptical trainer – also known as a cross trainer – is one of the most popular cardio machines . And rightly so: Hardly any other machine combines so many advantages in such a space-saving way:
Joint-friendly training , as there is no hard impact like when jogging
- Activates the entire body – legs, buttocks, core, arms
- Trains strength endurance and coordination simultaneously
- Effective calorie consumption, especially during interval training
- Perfect for all fitness levels , even for beginners or in rehab
Training on the elliptical trainer is rhythmic, intuitive and easy to control – especially through the combination of resistance, speed and pace changes.
What you need
- An elliptical trainer / cross trainer with adjustable resistance
- Timer or clock with interval function
- Towel & water bottle
- Optional : Music or training app for motivation
Maintain an upright posture, consistent arm-leg coordination, and a stable core to get the most out of every step.
Workout structure
Total duration : 20 minutes
Construction :
- 3-minute warm-up
- 14 minutes interval training (HIIT - like)
- 3 minute cooldown
We use the "Push & Recover" principle: short, intensive phases alternate with moderate recovery intervals – ideal for fat burning, metabolic activation and endurance building.
1. Warm-up (3 minutes)
Start loosely with low resistance (level 2 – 3), moderate pace:
- 0:00 – 1:00 min: Find your rhythm, use your arms actively
- 1:00 – 2:00 min: Slightly raise the heels for more hip opening
- 2:00 – 3:00 min: Slowly increase the pace, slightly increase the resistance (Level 4)
Tip : Breathe evenly, stand up straight, keep your elbows relaxed – the focus is on mobilization and preparation.
2. Main part: Interval training (14 minutes)
Interval structure (repeat 4 times):
|
phase |
Length of time |
intensity |
Resistance |
|
Push |
45 sec. |
Fast pace |
Levels 6–8 |
|
Recovery |
30 sec. |
Slow pace |
Stage 3–4 |
|
Backward |
45 sec. |
Running backwards |
Level 5–6 |
|
Recovery |
30 sec. |
Loosely forward |
Stage 3–4 |
After 4 rounds :
- 1 min. sprints with light resistance (level 5)
- 1 min. slow rolling out (level 2 –3)
Tip : Running backwards specifically activates the back of the thighs , buttocks and core – ideal as a counterbalance to the classic forward movement.
This is what interval training brings
The constant alternation between intensive and moderate phases requires your body to adapt quickly to changing loads – this strengthens :
- Cardiovascular performance
- Fat metabolism (due to afterburn effect)
- Body awareness and coordination
- Muscle conditioning in legs, buttocks, arms and torso
The training also ensures mental freshness because you have to consciously concentrate on changing stimuli – ideal for those who quickly switch off or get bored with consistent endurance training.
3. Cooldown (3 minutes)
End your workout consciously to slow down your heart rate, breathing, and muscles:
- 0:00 – 1:00 min: Very slow pace, level 2
- 1:00 – 2:00 min: Circle your shoulders, relax your core
- 2:00 – 3:00 min: Breathe evenly, let the movement fade away gently
Tip : When dismounting, make sure that the trainer comes to a complete stop – no hectic movements at the end!
Additional stretching exercises (optional)
If you have time: Take 5 minutes after the cooldown for mobility & stretch:
- Calf and thigh stretch (30 seconds each side)
- Hip flexor stretch in lunge
- Chest opening with hands clasped behind the back
- Lateral trunk stretch while standing
Conclusion: Compact, effective & gentle on the joints
The 20-minute elliptical workout is ideal if you …
- don't have much time
- still want to train holistically
- want to protect your joints
- or are looking for an active cardio warm-up before strength training
It gets your circulation going, increases your endurance, activates all major muscle groups – and clears your head.
Tip : Integrate this workout 2–3 times per week. Gradually increase:
- the resistances in the push phases
- the duration of the load (e.g. B. to 60 sec. push)
- or increase to 25 – 30 minutes
This way you can keep progressing – without putting strain on your joints.
Ready for more?
In the next issue, we'll show you a 30-minute cross-trainer workout with interval profiles for fat burning and endurance building — including training zones and heart rate control.
Until then: Get on and start pedaling – your body doesn’t run itself !
