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The elliptical trainer is a mainstay in the gym for good reason: it’s easy on the joints and provides a great cardio and total-body workout. However, the elliptical can also get pretty boring and repetitive, too. Instead of spending a mindless 30 minutes on the elliptical machine, maximize your time by doing one of these eight workouts instead.

Whether you’re a beginner, looking for a high-intensity interval workout, or want to challenge different muscles groups, there’s an elliptical workout for you. There’s even one for those of you who love the treadmill!

1. Booty Workout

This targets glutes and hamstrings by playing with the incline on the elliptical. This will help you tone your backside while also getting a good cardio workout. Plus, it will really give your backside a good workout by focusing on keeping your heels down while you’re on the machine. Here is the workout:

Time Resistance Incline Strides per Minute
0:00-2:30 3.0 5.0 110-130
2:30-5:00 5.0 7.0 120-130
5:00-10:00 9.0 11.0 130-140
10:00-15:00 9.0 13.0 130-140
15:00-20:00 9.0 15:00 130-140
20:00-25:00 11.0 15.0 120-130 / Go BACKWARD
25:00-30:00 9.00 15.0 130-140 / Go FORWARD
30:00-32:30 5.0 5.0 120-130
32:30-35:00 3.0 5.0 1 20-130

2. Core Workout

To work your core while on the elliptical, just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine. The faster you can go, the more you’ll work your core in this. Try and go fast during this routine and only hold on to the moving handles when you are supposed to be at a Rate of Perceived Exertion (RPE) of five or greater — or the harder parts of the workout. If your elliptical has an adjustable incline, keep it at 8 through the entire workout:

Time Incline RPE
00:00-05:00 Level 2 RPE 1 (warm up)
05:00-10:00 Level 8 RPE 6
10:00-15:00 Level 5 RPE 3-4
15:00-20:00 Level 9 RPE 7
20:00-25:00 Level 5 RPE 3-4
25:00-30:00 Level 10 RPE 8
30:00-35:00 Level 5 RPE 3-4
35:00-40:00 Level 2 RPE 1 (cool down)
When working with your own Rate of Perceived Exertion or RPE, follow these guidelines: easy (1-3), medium (4-7) and hard (8-10).

3. Just Like the Treadmill

For times when you can’t find an empty treadmill in the gym, try this elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride. To really feel like you’re on a treadmill, don’t hold the elliptical’s handles. Instead, keep your arms in a running position. Also, to mimic running as much as possible, going in reverse is saved for the cool down at the end.

Time Resistance Strides per Minute
0:00-2:00 3 Warm up
2:00-5:00 5 Warm up
5:00-10:00 7 155-160
10:00-15:00 10 140
15:00-18:00 7 160
18:00-21:00 10
21:00-24:00 7 160
24:00-25:00 10 150
25:00-26:00 8 140
26:00-27:00 10 150
27:00-30:00 7 150
30:00-35:00 7-5 Backwards