Elliptical Workouts
3 Effective HIIT Workouts You Can Do on the Elliptical Machine
Studies show that doing HIIT workouts on the elliptical machine can be just as beneficial as any other cardio in terms of reducing diabetes risk, heart disease, and body fat, as well as improving overall cardiovascular health. If you're suffering from knee, back, or foot injuries, running may be out of the picture, but that doesn't mean you can't get a kick-ass workout on the elliptical today! Here are three different sessions that are bound to get you sweating in no time.
Beginner HIIT Elliptical Workout
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 0-5:00 | Level 2 | 140-150 | Consistent warm-up pace |
| 5:00-5:30 | Level 4 | 190 | Sprint pace |
| 5:30-7:00 | Level 2 | 140-150 | Recovery pace |
| 7:00-7:30 | Level 4 | 190 | Sprint pace |
| 7:30-9:00 | Level 2 | 140-150 | Recovery pace |
| 9:00-9:30 | Level 4 | 190 | Sprint pace |
| 9:30-11:00 | Level 2 | 140-150 | Recovery pace |
| 11:00-11:30 | Level 4 | 190 | Sprint pace |
| 11:30-13:00 | Level 2 | 140-150 | Recovery pace |
| 13:00-13:30 | Level 4 | 190 | Sprint pace |
| 13:30-15:00 | Level 2 | 140 | Consistent cool-down pace |
Intermediate HIIT Elliptical Workout
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 0-5:00 | Level 3 | 140-150 | Consistent warm-up pace |
| 5:00-6:00 | Level 6 | 190 | Sprint pace |
| 6:00-7:00 | Level 3 | 140-150 | Recovery pace |
| 7:00-8:00 | Level 6 | 190 | Sprint pace |
| 8:00-9:00 | Level 3 | 140-150 | Recovery pace |
| 9:00-10:00 | Level 6 | 190 | Sprint pace |
| 10:00-11:00 | Level 3 | 140-150 | Recovery pace |
| 11:00-12:00 | Level 6 | 190 | Sprint pace |
| 12:00-13:00 | Level 3 | 140-150 | Recovery pace |
| 13:00-18:00 | Level 2 | 140 | Consistent cool-down pace |
Advanced HIIT Elliptical Workout
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 0-5:00 | Level 3 | 140-150 | Consistent warm-up pace |
| 5:00-7:00 | Level 8 | 190 | Sprint pace |
| 7:00-8:00 | Level 3 | 140-150 | Recovery pace |
| 8:00-10:00 | Level 8 | 190 | Sprint pace |
| 10:00-11:00 | Level 3 | 140-150 | Recovery pace |
| 11:00-13:00 | Level 8 | 190 | Sprint pace |
| 13:00-14:00 | Level 3 | 140-150 | Recovery pace |
| 14:00-16:00 | Level 8 | 190 | Sprint pace |
| 16:00-20:00 | Level 3 | 140 | Consistent cool-down |
*SPM is Stride Per Minute
Image Source: POPSUGAR Photography / Kat Borchart
