21-Minute Rowing Machine Workout for Beginners

Looking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more!

A titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, its benefits, different types of elliptical workouts, and how to use the machine effectively. 

Let’s get rolling!

What is an Elliptical Machine?

The elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout.

Elliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, elliptically—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running.

Elliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat and build endurance.

5 Key Benefits of Elliptical Workouts

1. Low-Impact Exercise. If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running.

2. Full-Body Workout. While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance.

3. Calorie Burning and Weight Loss. Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss.

4. Cardiovascular Health. Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we heart the elliptical!

5. Versatility and Convenience. Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at your local PF club make the elliptical a great option to add to your fitness routine.

Different Types of Elliptical Workouts

Steady-State Cardio

Steady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes.

High-Intensity Interval Training (HIIT) 

HIIT is a popular workout method that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time.

Incline Workouts

Some elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout.

Resistance Training

Ellipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body.

Cross-Training Programs

Some elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting.

How to Use the Elliptical Machine: Tips and Tricks

To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some interval training. 

You can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity.

The Proper Form and Technique on the Elliptical

Maintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue.

How to Stay Safe on the Elliptical Machine

Warming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so spend at least 5–10 minutes at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down.

As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician.

And don't forget: drink water before, during, and after your session to keep yourself hydrated.

A Beginner Elliptical Workout to Get You Started

For beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started:

Warm-Up Routine

Five minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury.

Main Workout Session

Phase 1: Moderate Intensity (5 minutes). Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body.

Phase 2: High Intensity (3 minutes). Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase.

Phase 3: Recovery (2 minutes). Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving.

Repeat Cycle. Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes.

Cool-Down Exercises

Five final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back.

Progress Tracking Tips

Record your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness.

Starting Your Elliptical Exercise Routine

Using an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or looking to shake up your exercise routine, incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this!

Ready to start your elliptical journey? Get started now for free on the PF App, or find a club near you for in-person support and expert guidance when needed!

What do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone!

But Pilates has a pretty interesting origin story.

During World War I, Joseph Pilates, a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine.

Since those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, almost 12 million people in the United States engaged in Pilates training, which was the highest number of annual participants since 2010. 

It’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine!

What Is Pilates?

Sure, it’s popular, but what IS Pilates? Pilates is a collection of low-impact exercises designed to strengthen the core muscles, improve flexibility, and improve posture. More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started. 

Beyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety.

Is Pilates Strength Training?

Many people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a form of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting. 

Benefits of Pilates Exercises

Consistent Pilates workouts that work your core have all the benefits: an increase in mobility, balance, mental wellness, and leg strength.

Over time, you can also expect to enjoy other juicy benefits like:

• Improved Posture: A strong core helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains.

• Enhanced Daily Activities: A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small.

• Better Balance and Coordination: Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important.

Sounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout!

Should You Add Pilates to Your Workout Routine?

Absolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness:

Why Pilates is Beneficial to Add to Weightlifting

Imagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely. 

Here's how these two exercise methods work together beautifully:

• Range of Motion: Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a broader range of motion during weightlifting, which helps you maintain good form as you progress to lifting heavier weights.

• Stability: A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances.

• Mind-Muscle Connection: Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training.

Why Pilates is Beneficial to Add to Cardio Workouts

While Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. Studies show that Pilates and cardio workouts can:

• Elevate Heart Rate: Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring.

• Boost Endurance: Research suggests that Pilates can improve your VO₂ max. But what does that even mean? This measures your body's ability to use oxygen. By improving your VO₂ max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise.

• Offer a Low-Impact Option: Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury.

Mixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health.

How to Add Pilates to Your Workout Routine

By now, you’re probably itching to add Pilates to your workout routine. We don't blame you!

Let’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement.

How to Use Gym Equipment for Pilates-Based Movement

You can incorporate core-strengthening, mobility-boosting moves at your local Planet Fitness, using some of the equipment you already know and love.

• Hand Weights: Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged.

• Kettlebell: This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest.

• The Humble Mat: Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility.

• The Almost-Reformer: No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows. 

Remember, focus on the foundation like body control and proper breathing for that true Pilates workout experience.

How to Do Pilates at Home

If you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, like the free Pilates routines on the PF App. We can help set you on your way to experience the benefits Pilates has to offer.

The Takeaway: Embrace the Power of Pilates

The transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices.

Pilates enhances body awareness, increases mobility, reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out the PF App!

Core muscles are—you guessed it—a core part of daily life and movement, as they support activities like standing up, walking, gardening, and carrying groceries. That's why it's abs-olutely a good idea to show your core some love.

The best part? The benefits of a strong core go beyond just your midsection and offer more support throughout your entire body. Focusing on strengthening your core can lead to better posture, balance, and stability. S-core!

Incorporating exercises that target the core, such as planks, crunches, and leg raises, can level up your overall fitness and well-being. And deep core workouts, in particular, are what can help you focus on flexibility and endurance. Deep core exercises aren’t just about building ab muscles; their benefits go much, well, deeper! They're a great tool to build strength beyond the surface level. 

If you haven't heard of deep core workouts before, not to worry. We'll explore more about what the deep core is, and how to incorporate these exercises into your workout plan.

What is the Deep Core?

The deep core consists of several important muscles beneath the aesthetic "six-pack" ab muscles, including muscles in the midsection, pelvic floor, and diaphragm. Each core muscle plays a role in supporting the spine, pelvis, and internal organs. 

Think of the abdomen as a natural corset or back brace, providing compression and stability. Meanwhile, the muscles that support the spine help maintain proper posture and prevent excessive spinal movement.

Pelvic floor muscles support organs in the pelvis, contributing to bladder control and other vital roles in core stability. The diaphragm, as the primary muscle involved in breathing, also aids in core stabilization during movement so you can continue to breathe deeply while working the body hard. These are the muscles of the deep core.

How Do Exercises Target Deep Core Muscles?

Deep core exercises differ from traditional abdominal exercises, focusing on engaging deeper muscles rather than the exterior ones. Isometric contractions—a.k.a. when muscles are engaged but without additional movement—effectively activate deep core muscles. Think of exercises like planks or glute bridges. Using additional functional accessories like stability balls or balance boards, can take your stability training to the next level by challenging core strength and coordination. 

These exercises often require maintaining a neutral spine and engaging the core without relying on external resistance, which helps ensure proper alignment and minimize strain on the lower back. By engaging the core without external resistance like weights, you can focus on activating and stabilizing your core muscles, which support the body during dynamic movements and everyday activities. This approach strengthens the core and improves overall body awareness and functional fitness, promoting a well-rounded approach to long-term health.

But it's not just about the workout moves! Incorporating specific breathing techniques, such as diaphragmatic breathing or "belly breathing," can help unlock deep core activation.

What is the Difference Between Deep Core Exercises and Ab Exercises?    

While deep core and abdominal exercises target the core area, they serve slightly different purposes. 

Abdominal exercises primarily focus on muscles like the abdomen and obliques. Regular ab workouts involve flexing the spine or twisting movements to develop aesthetic muscle definition. 

Deep core exercises are functional movements that aim to enhance stability, balance, and overall core strength by targeting deeper muscles such as stabilizers for the spine and abdomen beneath the surface. This approach benefits athletes, individuals recovering from injuries, as well as those new to working out, who are seeking to enhance their overall health and wellness.

Deep Core Exercise Benefits 

The benefits of deep core exercises, over an extended period, include:

• Enhanced posture and balance

• Strengthened stability to prevent falls or injuries

• Support for the pelvis and internal organs

• Contribute to overall physical fitness

• Intra-abdominal pressure regulation, which can aid in digestion

All these benefits combine into the longevity of movement through everyday life—walking, running, daily tasks, or sports that require dynamic movement and coordination. 

Do Deep Core Exercises Work? 

Whether you're an expert or new to fitness, deep core workouts can be a great addition to your fitness routine if you're interested in building endurance, athletic performance, and functional fitness. The effectiveness of deep core exercises can improve muscle performance depending on the person, the type of workouts, and how often they perform specific exercises. 

6 Deep Core Exercises to Incorporate Into Your Workouts

Unlike superficial abdominal exercises that target the outer muscles, deep core exercises focus on the inner core muscles, including the abdomen, diaphragm, pelvic floor, and obliques. Here are six deep core exercises you can easily incorporate into your workouts to build a stronger, more resilient core.  (Need even more inspo? Check out our favorite core workouts in the free PF App.)

Exercise 1: Mountain Climbers

Description: Begin in a plank position with your hands shoulder-width apart, ensuring your body forms straight from head to heels.

Technique: Engage your core by drawing your navel toward your spine and lift your right foot off the floor, driving your right knee toward your chest. Quickly switch legs, bringing the left knee toward the chest while extending the right leg back. Continue alternating legs in a dynamic, running-like motion while maintaining a solid plank position.

Benefits: Mountain climbers target muscles between the pelvis and ribcage, including the abs, diaphragm, and obliques, while engaging the upper and lower body muscles for a comprehensive workout. They are a good tool to target endurance, coordination, and calorie burn, making them an effective exercise for overall fitness and core strength.

Exercise 2: Russian Twists 

Description: Sit on the floor with your knees bent and feet lifted off the ground. Hold a weighted medicine ball or dumbbell with both hands and lean back slightly to engage your core.

Technique: Twist your torso to one side, bringing the weight beside your hip. Keep your core engaged and control the movement. Return to the center and twist to the opposite side.

Benefits: Russian twsts targets the oblique muscles on the sides of your abdomen, which can improve rotational strength and stability. Adding weight increases the intensity, challenging your core muscles further. Performing Russian twists with lifted feet requires additional core engagement as you work on increasing stability.

Exercise 3: Bicycle Crunches

Description: Start by lying on your back with your hands behind your head, legs lifted, and knees bent at a 90-degree angle. Keep your elbows broad to avoid straining your neck. 

Technique: Engage your abdominal muscles to lift your shoulders off the floor while rotating your torso. Bring your right elbow towards your left knee while straightening your right leg. At the same time, bend your left knee and bring your left elbow towards your right knee, creating a cycling motion with your legs. 

Benefits: Bicycle crunches target the diaphragm ribcage, pelvis, and oblique muscles. The alternating motion engages the core, providing a challenging workout that can improve core strength, stability, and endurance. This exercise strengthens the abdominal muscles while enhancing core and hip flexibility and coordination.

Exercise 4: Frankenstein 

Description: Begin standing tall with your feet hip-width apart. Extend your arms straight out in front of you at shoulder height.

Technique: Lift your right leg straight towards your right hand, aiming to touch your hand with your foot. Keep your core engaged and maintain good posture throughout the movement.

Benefits: Frankenstein walks are excellent for targeting the lower abs and improving core strength. You engage the lower abdominals and hip flexors by lifting your legs straight up while challenging your balance and coordination. Walking across the floor with alternating legs adds a dynamic element to the exercise, enhancing cardiovascular endurance and muscle activation throughout the core and lower body.

Exercise 5: Plank Variations

Description: Begin in a plank position on your hands or forearms, with your body forming a straight line from head to heels.

Technique: Engage your deep core by pulling your belly button towards your spine and squeezing your glutes. Hold the position for a set time or perform dynamic movements like shoulder taps or leg lifts.

Benefits: Plank variations not only target the core but also engage the pelvis, ribcage, glutes, and obliques. Planks are a great tool to build endurance in the core muscles as well as provide focus on overall stability and posture control.

Exercise 6: Leg Raises

Description: Lie on your back with your legs extended. Lift both legs towards the ceiling while pressing your lower back into the mat.

Technique: Engage your deep core to control the movement and prevent your lower back from arching. Slowly lower your legs back to the starting position without touching the floor.

Benefits: Leg raises target the lower abdomen, which can strengthen the pelvic floor, and improving hip flexibility.

How Often Should I Do Deep Core Exercises?

While the frequency of deep core exercises depends on individual fitness levels, goals, and overall workout routines, beginners should start with no more than 2 to 3 weekly sessions to allow adequate recovery.

As you increase strength and perfect technique, advanced gym-goers may incorporate deep core exercises into daily workouts or as part of a comprehensive strength training regimen. Integrating these exercises with cardio & strength workouts and flexibility training promotes a well-round approach to overall fitness with the added benefits of core strength and stability.

Get started now for free on the PF App and discover a variety of core workouts tailored to your fitness goals.