4 weeks to burn calories

In this session, we're working the heart with interval training.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace.

Congratulations on completing your first elliptical bike session! Take a rest day before doing the second session of the programme.

An endurance session at your own pace!

Stay properly hydrated during this session.

If you want to progress in a sport, consistency is the number one rule.The benefits of endurance become apparent with repeated effort.That means you have to put in time and patience.Always keep in mind that the only way to improve is to be consistent.

Round off the week with 30 minutes of interval trainingYou're going to do 1 minute of acceleration followed by 2 minutes of recovery

Do this second interval at the same intensity as the first.

Congratulations on completing your second elliptical bike session! Take a rest day before doing the second session of the programme.

This interval training alternates 1 minute of effort with 1 minute of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace

This has been an intense interval training session but you made it!WELL DONE!

An endurance session at your own pace!

Feel free to watch an episode of your favourite series during your session, that way it'll be over before you know it.

Like any sport, it's important to work on your endurance in order to achieve progress over time, improve your breath capacity, and be able sustain effort for longer periods.There are lots of advantages to training on an elliptical bike, such as improving endurance and cardiovascular fitness, in parallel with a fitness programme or a weight maintenance or weight loss programme.

This interval training alternates 1 minute of effort with 1 minute of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace

Congratulations, you've completed the last session of the week. Well done for your efforts!Nothing's more effective than a high-intensity session for burning calories.

This interval training alternates 1 minute of effort with 30 seconds of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace

This has been an intense interval training session but you made it, well done!

An endurance session at your own pace!

Feel free to watch an episode of your favourite series during your session, that way it'll be over before you know it!

Well done, another great session over and done with.

Let's round off the week with 30 minutes of interval training, in which you'll alternate 1 minute of effort with 30 seconds of active recovery.

Do this second interval at the same intensity as the first.

Congratulations, you've completed the last session of the week. Well done for your efforts!Nothing's more effective than a high-intensity session for burning calories.

This interval training alternates 30 seconds of effort with 30 seconds of active recovery.

Hold onto the stationary handles during acceleration phases and switch to the movable handles when you're at a moderate pace!

This has been an intense interval training session but you made it!Well done!

An endurance session at a more sustained pace!

Stay properly hydrated during this session.

Congratulations!This session wasn't easy, but you made it, you can be proud of yourself!

Round off the week with 30 minutes of interval trainingYou'll do 30 seconds of effort followed by 30 seconds of active recovery.

Do this second interval at the same intensity as the first.

Well done, you've completed the last session of the programme. Congratulations on your efforts!Keep going with your elliptical sessions to keep up the results all your hard work!