Burn up to 300 calories in just 30 minutes and firm every inch of your body

By Lindsey Emery
November 20, 2012

If you can chat on the phone while on the elliptical, then you're not getting the most out of the machine. "To burn more calories and target a greater number of muscles, switch up your direction and arm position," says New York City-based trainer Amie Hoff, who created this minute-maximizing routine.

In addition to moving forward, which emphasizes your quads, you'll pedal backward to shift the focus to your hamstrings. Your upper body will get in on the action too: "Pushing and pulling the levers strengthens your biceps, triceps, chest, and back," says Hoff. "And holding your arms out to the sides sculpt sexy shoulders and engages your core to help you balance." The result is a fat-blasting workout that-hold the phone!-truly works every muscle.

Pair this cardio plan with our high-energy elliptical playlist to really boost the burn!

elliptical chart