while the elliptical is a gym-floor staple and solid cardio option, it’s probably not the first machine you think of when it comes to high-intensity interval training (hiit). the beauty of the elliptical is that you can adjust the resistance and incline to help you reach your peak intensities efficiently in order to maximize your workout, says higashi. “one of the downsides to doing an elliptical hiit workout is that you lose the potential benefits of your body having to adapt and react to the impact imposed on your muscles and joints,” says higashi. (see: why running can improve your bone health) you’re also moving in a single plane of motion on the elliptical, similar to running.
“your warm-up should last anywhere from eight to 12 minutes and consist of a gradual increase in intensity so that by the end of the warm-up, your rpe should reach a seven out of 10,” says higashi. length: in terms of how long your hiit workout should be, a minimum of 10 minutes (not counting the warm-up!) “if you’re a beginner, you may need to either decrease the work and increase the rest periods creating a ratio of 1:2 (i.e. (keep all this in mind if you take your hiit workout to the treadmill or track, too.) by playing with the timing of the intervals, you’re still working in a 1:1 work to rest ratio, but challenging your body to sustain longer periods of ‘on’ time to build your stamina.
but lately, the buzz in cardio training is high-intensity interval training (hiit), which alternates between very high-intensity bouts of exercise with either a low-intensity bout of exercise or complete rest. this training style is a departure from the 30 to 60 minutes of continuous steady-state cardio that most people do on cardio machines. while treadmills make it possible to increase speed and incline, and bikes allow you to increase speed and resistance, the elliptical trainer has additional features that allow you to increase speed, ramp height and resistance. if you can complete at least 30 minutes of low to moderate cardiovascular activity on any one of the cardio machines, then you are ready to hiit this workout, elliptical style.
spend five minutes pedaling at a low-to-moderate pace to increase body temperature and prepare the body for more intense work. then spend three minutes playing around with increasing the machine’s resistance level, ramp height, speed, or possibly a combination of these settings to find your true maximum effort. during the longer, low-intensity recovery phase, reduce the resistance, ramp height and speed to a pace that enables you to catch your breath. as your fitness level improves and you are able to recover faster than the suggested time, reduce the time that you spend in the recovery phase. stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
here are two elliptical hiit workouts to try, plus everything you need to know about designing and doing your own elliptical hiit workout, according to trainers and exercise pros. hiit can be done on any cardio machine that allows you to vary your speed or resistance. while treadmills make it possible to increase speed and incline, and bikes allow you to increase speed and resistance, the elliptical trainer has additional features that allow you to increase speed, ramp height and resistance. the full-body, elliptical hiit routine. min 0-2: resistance 5, incline 5. min 2-3: resistance 10, incline 5. min 3-5: resistance 5, incline 7. min 5-6: resistance 10, incline 7. min 6-8: resistance 7, incline 9. min 8-9: resistance 12, incline 9. min 9-11: resistance 7, incline 9. min 11-12: resistance 12, incline 9., hiit elliptical workout for fat loss, hiit elliptical workout for weight loss, 15 minute hiit elliptical workout, 15 minute hiit elliptical workout, 30 minute hiit elliptical workout.
warm up for 3 minutes (or until sufficient) increase resistance and/or incline to a difficult level and go full-force for 20-30 seconds. knock the resistance and/or incline down to an easy level for 60-90 seconds while catching your breath. repeat. (aim for 10x through, if possible. no free treadmills at the gym? these 30-minute elliptical workouts will burn more calories than a this elliptical trainer interval workout is just what you need to step things up, burn more calories, and make your workout, 20 minute hiit elliptical workout, hiit workouts, 30 minute elliptical workout, proform hiit trainer
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