That brings us to an essential question:var cid='7419970615';var pid='ca-pub-6538507730061722';var slotId='div-gpt-ad-fitnessdy_com-medrectangle-3-0';var ffid=1;var alS=1021%1000;var container=document.getElementById(slotId);var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;ins.dataset.adChannel=cid;ins.style.display='block';ins.style.minWidth=container.attributes.ezaw.value+'px';ins.style.width='100%';ins.style.height=container.attributes.ezah.value+'px';container.style.maxHeight=container.style.minHeight+'px';container.style.maxWidth=container.style.minWidth+'px';container.appendChild(ins);(adsbygoogle=window.adsbygoogle||[]).push({});window.ezoSTPixelAdd(slotId,'stat_source_id',44);window.ezoSTPixelAdd(slotId,'adsensetype',1);var lo=new MutationObserver(window.ezaslEvent);lo.observe(document.getElementById(slotId+'-asloaded'),{attributes:true});var cid='7419970615';var pid='ca-pub-6538507730061722';var slotId='div-gpt-ad-fitnessdy_com-medrectangle-3-0_1';var ffid=1;var alS=1021%1000;var container=document.getElementById(slotId);var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;ins.dataset.adChannel=cid;ins.style.display='block';ins.style.minWidth=container.attributes.ezaw.value+'px';ins.style.width='100%';ins.style.height=container.attributes.ezah.value+'px';container.style.maxHeight=container.style.minHeight+'px';container.style.maxWidth=container.style.minWidth+'px';container.appendChild(ins);(adsbygoogle=window.adsbygoogle||[]).push({});window.ezoSTPixelAdd(slotId,'stat_source_id',44);window.ezoSTPixelAdd(slotId,'adsensetype',1);var lo=new MutationObserver(window.ezaslEvent);lo.observe(document.getElementById(slotId+'-asloaded'),{attributes:true});.medrectangle-3-multi-112{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:15px!important;margin-left:auto!important;margin-right:auto!important;margin-top:15px!important;max-width:100%!important;min-height:250px;min-width:250px;padding:0;text-align:center!important}. &I0+fM0(Ts: \h.!0] BpbL29X'+:n|&UR9:O@_]Vi(dscEjg3:Z%HAGyV stfDe1.Y;/dilW*Fo\H%&u&I_!S*/]B^/6 Mt63#R/{Rz8p*kk-`cae9ViEY]#N'O`Z<9#Hh)h{T#2J*gGCFW5p!{Y~{`E>sR\a_'x@GiZ ?W@K)wI?SpdQrfeoYd5%su> u,ELRE$Mt$ When you're . You control your elliptical machine workout intensity by either adjusting your strides-per-minute rate or the resistance and incline on the pedals. Can Aid Weight Loss. Hence, in 5 minutes, one can expect to lose around 26.6 calories. For example, an elliptical with a 20-inch stride length would travel a mile in 3,168 total strides. While this promise is enticing, the reality is a bit more complicated. When youre riding on an elliptical machine, you should either monitor your heart rate to be sure youre within your target heart rate range, or use the talk test. Exercising at the appropriate intensity is crucial to burning calories and developing cardiovascular health. 7 0 obj Americas walking states said If you pedal constantly, the number of steps a pedometer records in bicycle riding will be lower than the number of steps that you cover during walking. There are many other options to calculate the stationary bike steps or track your workout. You can pedal faster or slower to increase or decrease your workout intensity, respectively. The long length paddle adjustment means fewer strides to cover the miles. The appropriate strides-per-minute rate varies among individuals. Updated June 2015. Now take 20 steps on your walking track and mark the toe point of your twentieth step. Walking 10,000 steps in a day is equal to 30 minutes of activity. Physical Activity Guidelines for Americans, 2nd edition. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. endstream endobj 739 0 obj <>stream Some benefits of elliptical include that it is a low-impact workout it is easy on the joints it is a good workout for beginners and it can help to tone your legs glutes and arms. While moving forward fatigues your quads, backwards puts emphasis on your hamstrings and glutes. I never got the chance to try a seated elliptical, and theres hardly any research on how many calories you burn using one. However, most people like cycling more than walking, and for an indoor workout there is a lot of fitness equipment, and exercise bikes are available. x3,SN*sR6C9oUxEHx&4nj-oeTF`qby\%qlPg:(W3-bDMh|e`'? 10,000 steps a day burns between 2000 and 3500 calories a week. The unit of measurements being used i.e. Set a timer for one minute and count how many full strides you take on the elliptical during this time, going at a pace and resistance level that roughly matches your average workout rate. When you do aerobic exercise . Zz;FQs>DA&9f $VK&D?6]\41keiB~; [a80,W3\;2M0^q7XB+o+uM=\V8-WT2JY vP U.S. Department of Health and Human Services. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. How many steps is 1 mile on elliptical? How many steps is 1 hour? If not, do a bit of math to figure out a mile on the elliptical. Hearst Magazine Media, Inc. All Rights Reserved. Can't find a machine that lets you pump your arms? Elliptical machine 249 Fencing 133 Fishing, sitting 91 . However, if your fitness level allows you to exercise just for short periods at low intensity, you can certainly use that elliptical every day or even multiple times per day. Is doing a mile on an elliptical the same as walking a mile? And always warm up and cool down with 10 minutes of easy 'striding'. Elliptical machines have different stride lengths, which plays a role in distance traveled. Yes, you can get a truly effective workout on the elliptical machine. So, 20 minutes/ day on the elliptical can help you melt that pound of fat in 10-17 days. mm, cm, dm, or inches. For example, 30 minutes of rollerblading equals 4,680 steps (30 min 156 steps/min = 4,680 steps). calories? Improved Cardiovascular Fitness. You're an elliptical junkie Joyce L.Vedral presented in his book a comparison of both sides. Quick conversion chart of miles to steps 1 miles to steps = 2112 steps 2 miles to steps = 4224 steps 3 miles to steps = 6336 steps 4 miles to steps = 8448 steps 5 miles to steps = 10560 steps 6 miles to steps = 12672 steps 7 miles to steps = 14784 steps 8 miles to steps = 16896 steps 9 miles to steps = 19008 steps 10 miles to steps = 21120 steps u |*MW3uc3:rf{_1udVL}Zc&-TNTAgj%.C|1IE=*wn}[UVpO95|)z4zu{q)oP-pdX8kX)U !ty!B.Y?ff0#M d4%ER0Z%+ O2'T6cD.1[0zD&_DTuy&EcSEM1:4+wj4m-*{cX`?xj$R l"i+'Vwius}i_4V A;d-PZp}V59/>Hn-Po^2;3:1#5km=61+# l_hRQ:5Ag%'Z|-??6vFE67)Tbn)iwyw>Lksixh"lw5]*DMP}rMK%D4l[fIH&y^K='kDY%-y/5kjErP2ML'?>&Ev-[SKrQ~^Rl.X~LU901i,Z.Au)XF6P-H.S6qH~!j}"Xi2SKwBvjZX-K-B^S55MQec86QLQ$}l|{;_$KM_*II2Da.od[@zDLg3d9NQQOkR&\z%i/RZQy#_gj:V1po+(>`W5|*"Y^{TW 8x_uM,D)y|6/8?u3a}=U9N^o9-vzI0zl%}kC~Du-\-["-*fDQQk=#nI"*,S/.3n6;|?1&-a+fr3U/v{VJ7=[qAk> 4;6>y)dWIB2+DUHHB~Y$kZF(gZ)\x(_P UO:HOz%NYU\ 7%~xL-+t}>y5jaj/o7~ Nk>YG>?-gj l:.o )~1k>sK5nT,UcUx.O&PeA;h2tKbh.>+WuW&wv_jJSv,cK)8^l/R@o8dNfEGC%KMA1UTds *2K)2 A 30-minute elliptical workout may burn 270-378 calories. It is useful to track your steps throughout the day if your pedometer does not effectively monitor the elliptical. According toAlbemarle Regional Health Services, you want to multiply the number of minutes youre on the elliptical by 203 to get the total number of steps youre doing. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fitnessdy_com-medrectangle-4','ezslot_5',106,'0','0'])};__ez_fad_position('div-gpt-ad-fitnessdy_com-medrectangle-4-0');Generally, you should only use the elliptical 3-4 days/ week. %%EOF The elliptical machine works effectively over the body and muscles by providing the best support in working out. Also Read: Why THIS Step Counter App is The Best Option. Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. While using an elliptical for walking, jogging, and running is a great way for achieving stamina and getting strength. If you cover 25 feet between two pieces of tape, your average stride length is 2.5 feet (25/10). Then, calculate the base of stride length some exercise bikes list stride length itself, while for some models, you manually calculate it. The map below, compiled from data provided by the Federal Emergency Management Agency (FEMA), is the most accurate nuclear attack map and fallout demonstration available for 2023: (Image courtesy of FEMA and Halcyon Maps) The fallout would rapidly spread, turning targeted cities into whole affected regions. The stride length of your elliptical is a measure of one stride from the forward-most position to the back-most position. The Bluetooth connectivity is great for this mini elliptical trainer! Simply multiply the number of times you did the activity by the number of steps indicated on the chart. Steps are to the number of steps taken where one foot is lifted off the ground and placed back down, supporting your weight. Thats the only way to avoid unnecessary pain, weight loss plateaus, and ultimately, buyers remorse. Your email address will not be published. So, it is great to distinguish and evaluate the overall steps count with the fitness bands. According to the U.S. Department of Health and Human Services, "for substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity spread throughout the week.". The training over the elliptical for 30 minutes is effective to cover the 6,000 or more steps in a day. It provides multiple resistance adjustments for achieving stamina and strength. Intervals are a great way to break up the monotony of the machine and boost your calorie burn, says Europe. Its essential to keep your heart rate up to lose weight through exercise. %6{jNNffFr4%)Z1pashvO]cb68Oooj@q~%GL.a9q:rd;1ju['HK1xx$y+/O$SMF=0n=wO(1/t>4'%V. {Vy:mw;E"*b@v`xq-)KT1P;j JJ*}1%+uy-? .css-1pm21f6{display:block;font-family:AvantGarde,Helvetica,Arial,sans-serif;font-weight:normal;margin-bottom:0.3125rem;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-1pm21f6:hover{color:link-hover;}}@media(max-width: 48rem){.css-1pm21f6{font-size:1rem;line-height:1.3;}}@media(min-width: 40.625rem){.css-1pm21f6{font-size:1rem;line-height:1.3;}}@media(min-width: 64rem){.css-1pm21f6{font-size:1.125rem;line-height:1.3;}}Weight Training for Weight Loss, Explained, The 28 Best Pairs of Seamless Underwear for Women, 13 Best Exercises for Weight Loss in 2023, The Best Knee Exercises for Healthier Joints, Denise Austin Shares a Lower Body Workout, Easy Stretches to Ease Your Lower Back Pain, The Body-Wide Benefits of Walking Every Day. Here are some benefits that you can get from 10,000 steps in a day. hmkP}7"hvP|H4$ne#sh Bassett DR, Wyatt HR, Thompson H, Peters JC, Hill JO. Also Read: Are ACTUALLY Exercise Bikes Good for Weight Loss The Truth. The time it takes to burn 500 calories will depend your weight and the intensity of the workout. Pedometer Step Equivalents for Elliptical, Biking, and Other Activities. HW]o8}GiP+( 0x.0b;QN;{%))+b[qxyy.~g+%u]\&t5{L0RW4O&cBe\g[l=GwgA;i~@(B^eEQGyoeo~[1[":/nXYsA(b%.5+-"k_6(|Qg/B7\l&|Qej #S\X&{bkE,cA?=l-l 30 minutes on the elliptical burns between 170 - 320 calories, depending on your weight and intensity. 0 Lower Body Endurance Stepper Workout (20 Minutes. If you're in the market for an activity tracker, explore which option may be best for you. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you are sweating heavily and stop breathing after a few words, you are exercising vigorously. Making sure you incorporate variety keeps your body from getting used to a single movement and also continues to help you build muscle masswhich, in turn, will keep your metabolism boosted. Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. Heavier people doing more intense workouts will burn calories quicker than light people doing less intense workouts. Ten minutes on the ellipticalburns 102 caloriesif youre 150 pounds, 122 calories if youre 180 pounds, and 170 if youre 250 pounds. An average person would cover 8 km after 10,000 steps with a walking speed of 5km/h. Add dumbbells. Michele Stanten is a walking coach, certified group fitness instructor, and running coach. feel great. But the problem is that these elliptical exercise bikes do not calculate traveled distance accurately. An example of data being processed may be a unique identifier stored in a cookie. As well as need a helmet for safety purposes. Both walking and exercise bikes have its advantages and disadvantages; it depends on how you choose to keep yourself healthy and fit. How to Use the Elliptical as Cross-training for Runners Aim for 90 RPM (Revolutions Per Minute) Running speed is a combination of stride length and stride rate (cadence). Instead . Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers.. If youre still highly sore the next day, you shouldnt work out on the elliptical again. Experts recommend using the elliptical just 3-4 days/ week, so you'll want to take a one-day break in-between your workouts. The appropriate strides-per-minute rate for you is the rate that either places your heart rate within the target heart rate range or allows you to pass the talking test. Read more: Elliptical Training for Runners. Over the elliptical, you are requiring to take 2,000 steps for the one mile at a moderate pace. How many steps are in a mile running? On today's episode of Live Lean TV, I'm sharing the ultimate guide on how to walk 10,000 steps a day, including how long it takes to do, and if it is good fo. Fill in the calculator/tool with your values and/or your answer choices and press Calculate. Consequently, cognitive function improves, and you will feel less stressed and anxious. Fitness bands with the steps count features. For weight loss it is recommended to elliptical for at least 45 minutes 5 times per week. 15-Minute Elliptical Workout. How To Turn On Front Flashlight On Android, Can Superglue Be Use To Repair Windshield Crack, Government of Ireland Masters Scholarships 2023 + MBA Entrance Scholarships at Ryerson University, Canada 2023, 2023 MasterCard Fully Funded African Scholarships at University of California, Berkeley, How Much Health Points Does A Wither Have, How Do You Donate Food And Medicine To Camp Rdr2, Proudly powered by Newspack by Automattic. U.S. Department of Health and Human Services; 2018. 2. . But, unlike a treadmill, a large incline wont increase the difficultyinstead, its easier for your legs to push and pull through the stride. @ s There are around 1,500 steps in a mile running. Besides, you can calculate the workout according to your exertion level, but how? Image: Shutterstock. Further, it provides help in maintaining strength and enjoys cardio training. Also, you need about 2000 steps for one mile, so: You should use the elliptical for however long and often you want if youre not in any pain and if it helps you reach your goals. On an exercise bike, the motion and the mode of movement are different compared to walking or running. No doubt there is a difference between calculating the overall count of the elliptical foot counts and count steps while walking or running. Should You Walk 10,000 Steps Per Day for Weight Loss? Reset the pedometers to zero setting each day and record all unusual activities along with the number of steps. Keep your pulse rate between 50-70 for moderate exercise while keeping it between 70-85 for a vigorous workout. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Edwards S. The Heart Rate Monitor Guidebook. Shes had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. How it works: Do this workout about three to four times per week (aka every other day), following the directions for the elliptical workout for beginners prescribed below. Your resistance is zero a day: I take an early-morning walk with my dog for 30 to 45 minutes. The Stride Length Calculator is one such device that helps estimate the length of your stride by taking the distance traveled in feet / number of steps taken * 12. x}j0E Lets explain it with an example; 20 inches of stride length will equal to 3,168 total strides if your elliptical exercise bike uses RPM. Improves your concentration While this still has some benefit, it doesn't give you the most bang for your buck. Bear that in mind as you consider these step equivalents. References. 8. doing well. Fit the pedometer near your hip bone by using a belt clip. An elliptical machine or trainer is great for weight loss. 6. How long should I elliptical for weight loss? We may earn commission from links on this page, but we only recommend products we back. Pedometer-measured physical activity and health behaviors in U.S. adults. Calories Burned Per minute is around 5 calories. You don't change directions That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be The number of calories burned depends on weight, exercise intensity . Then, continue at a moderate pace until you feel like youve done all you can do. 764 0 obj <>stream You can count your average daily steps at the end of the week. To keep your body moving each day, strengthen your lungs and muscles. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up. However if you are looking for a low-impact workout to tone your legs then elliptical is a better option. How to Convert Elliptical Strides to Miles. "For non-rhythmic activities (where walking or running would be an example of a rhythmic, patterned movement), step estimates are not going to be accurate over a period of time," says Elroy Aguiar, PhD, assistant professor of exercise science at the University of Alabama. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. [@*5')?fGrO3EK^io[M]o]-^|x{}nxvw'Go0rhEx"_8*b{l {{|a3z< v>`5^WO8m/)z/8?Y43.) Many elliptical users put all their weight in their toes because of knee pain or discomfort. You havent changed your workout in months Compare that . The elliptical gets flack for being a boring, mindless, and even ineffective . A Pedometer is used to measure the steps during walking, and some pedometer models can convert step distance into miles. Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers. And it doesnt take long for those results to start showing: Many people report feeling more energized after just a week or so of regular use, with their weight gradually beginning to decrease over the following few weeks as they tone their muscles and shed excess fat. From a health point view Center for Disease Control and Prevention recommends 150 minutes per week, moderate physical activity. The number of strides. How many calories does the elliptical crosstrainer burn? x#7S"Yk\9(@!"j`.eP^Q'd)M.m We all know walking is the holy grail of exercise and weight loss. However, since the movements are very different, the estimates are rough. How many steps should I be taking every day? Depending on the model, an elliptical machine generally displays distance in miles, kilometers or steps. Walking 10,000 steps is good for overall body health but takes a lot of time. Youre also quite familiar with the soreness you feel after your workout on the elliptical. M ost runners will average 170-185 steps per minute. 750 0 obj <>/Filter/FlateDecode/ID[<5189728B4B97D440AED5E32F755FE058><2E153D5E242241408A8DC80B98AE9714>]/Index[734 31]/Info 733 0 R/Length 87/Prev 166627/Root 735 0 R/Size 765/Type/XRef/W[1 3 1]>>stream I mostly walk on treadmill, averaging 3.5 mph, same as walking outside. What is the best elliptical machine for home use? A good elliptical speed for beginners is between 2-2. :)q bF N^# e#JGw`Y~l-z?Bg{|Soi6G>t=W9qi2;ehc>1 `IKA:. It helps in blood circulation and improves the hearts ability to pump blood throughout the body. This is useful if you're tracking your steps throughout the day using a pedometer and the device doesn't track steps effectively when training on the elliptical. &oI.V` ,#S.Hh 1 hbbd```b``"k, Your target heart rate range is 65 to 85 percent of your maximum heart rate. She has degrees in Communication and Physics and is a certified Personal Trainer. While you may be proud of yourself for making it to the gym and squeezing in some cardio (and you should be! You shouldnt feel like you have even 5 minutes left in you when you step off, she says. 20 Min Beginner Endurance Lower Body Stepper Workout. 2010;42(10):1819-25. doi:10.1249/MSS.0b013e3181dc2e54. 0 N However, cycling is more significant in reducing BMI, and body fat studies show that the average person loses 5kg more cycling weight than walking. FLsl%x"c[NS"(8*]p[O]7`2 A4k6V\i\ uieMZ,sI=1\7cK+e+KxWyK QU_@N>* LU9h,6%/>Q}>B"E_N. sH % An average walking speed of 5km/h burns 232 Kcal per hour with a distance of 8 km. Moreover, the elliptical offer the best upper body and lower body workout facility. activity's equivalent number of steps. Straight forward, all the tracker needs from you is: Your current weight range. Many people choose to use ellipticals because they are a versatile machine that can provide a challenging workout for all fitness levels.But how does an elliptical compare to walking? Moreover, you can adjust the workout settings to count the steps appropriately over the fitness band. Using your time wisely by incorporating high-intensity interval training into those 15 minutes, you will be on your way to reaching your target. Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. So, it will take 1 hour and 36minutes to complete 10,000 steps per day. Try to mix in some core exercises. Quick conversion chart of strides to step 1 strides to step = 2 step 5 strides to step = 10 step 10 strides to step = 20 step 15 strides to step = 30 step 20 strides to step = 40 step 25 strides to step = 50 step 30 strides to step = 60 step 40 strides to step = 80 step However, its important to keep in mind that this is a rough estimate and the actual number of steps equivalent to 10 minutes of cycling can vary depending on various factors, such as the intensity of the workout, and the type of exercise bike being used. Continue with Recommended Cookies. Allowing your muscles to relax is crucial because: That brings us to the following question: Using the elliptical daily is terrible if youre overstressing your muscles and joints. She holds a master's degree in kinesiology from California State University, Fullerton. You might be able to find your stride length on the manual that came with your elliptical. Usually, every brand provides the sensory motion and reading facility to read the steps. Strengthen your lungs To keep your body moving each day, strengthen your lungs and muscles. . J Phys Act Health. 1x&S[W94HD zh!2`>QT&%6Nu1@=3k kK; Kb-[L=Tji5xS0`!p[Z|)'6!`# UMV\"m#~h x?7gvjl& The average person burns between 300-400 calories in 30 minutes on an elliptical. Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, says Jennifer Cassetty, an exercise physiologist. Elliptical trainer 203 Racquetball, competitive Fencing Rake leaves182 Firewood carry/stack 145 Fishing 91 Football 199-260 endstream endobj 738 0 obj <>stream Miller R, Brown W, Tudor-Locke C. But what about swimming and cycling? One of the most common elliptical mistakes is putting too much pressure on your toes, which can make your feet go numb and cut your workout short. In the steps count the overall distance and pedal adjustment is also another consideration. If your exercise bike display is giving 100 percent reading, you will note a significant difference in the distance with an increase in speed. The longer the stride length less RPM or SPM will complete a mile. So if you really want to take your fitness and health to the next level, hop on that elliptical machine today and start working towards excellent results! Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. For example, an elliptical with a 20-inch stride length would travel a mile in 3,168 total strides. The most important first step (so to speak) toward making sure your device is as accurate as possible is to read the manual. If you are looking to build endurance then running is a better option. Elliptical trainer 203 Squash 348 Fencing 182 Stair climbing, machine 200 It is the finest and considered best for exercising or for stamina building. "A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise," say the health experts at the UK's National Health Service. How to Burn an Additional 500 Calories a Day on the Elliptical, PlymouthHarbour.org: "RPM, SPM MET and WATT". Increasing or decreasing your strides-per-minute rate while on an elliptical machine will directly affect your workout intensity. If youve tried an elliptical before, you know that thats true. American College of Sports Medicine. Are 30 Minutes on the Elliptical Enough to Lose Weight? Your machine sounds like its going to take off The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Theoretically, if youre spending only 10 minutes per day on an elliptical, you could lose a significant amount of weight in just a month. 1 week of 10,000 steps; 1 week of 10,000 steps or 8,000 step + 20 minutes on stationary bike, + 3 rounds of quad and hip-related exercises; 1 week of 6,000 steps as I get life organized; 1 week of 10,000 steps + 3 rounds of quad and hip-related exercises; A couple of notes: I did adjust these as I listened to my body.