Do you want to get fit but don’t have time for a long workout? HIIT elliptical workouts are the perfect solution! These workouts are short but intense, and they can help you burn fat and improve your fitness level quickly. In this article, we will discuss the best way to do HIIT elliptical workouts. We will also provide a sample workout routine that you can use to get started.

The HIIT elliptical workout is a type of interval training that uses short bursts of high-intensity exercise followed by short breaks. It was originally designed for athletes who wanted to increase their endurance and improve their cardiovascular health, but it can be used by anyone looking to lose weight or get fit.

How to do a HIIT Workout on an Elliptical Machine

HIIT Elliptical Workouts Featured Image

To do a HIIT workout on an elliptical machine, you must set the machine to interval mode. If your elliptical machine does not have an interval mode, that’s fine, you can still do a HIIT workout, but you’ll have to manually change the resistance levels yourself.

Interval mode means that the machine will alternate between periods of high and low intensity. You will need to set the machine to high intensity for 30 seconds and then a low intensity for 60 seconds.

As a reminder: It’s always recommended to start by warming up for five minutes at a low intensity before starting your HIIT workout.

After your warm-up, you will increase the machine to high intensity and pedal as fast as you can for 30 seconds (or 60 seconds if you’re more advanced). Then, you will decrease the machine to a low intensity and pedal at a slower pace for 60-120 seconds. This will be your recovery phase.

You will continue to alternate between high and low intensity for the remainder of your workout. If you are a beginner to HIIT workouts, you may want to start with a 20-minute workout and gradually increase the length of your workouts as you become more comfortable with the routine.

After your workout, it’s important to cool down for five minutes at a low intensity. This will help to steadily bring down your heart rate.

HIIT Elliptical Workout for Beginners

Below is an example of a 20 minute beginner HIIT workout for an elliptical machine. It’s worth stating that during the high-intensity phase you should be training to a near maximum rate of perceived exertion (RPE). In other words, you should be training as hard as you can in the high-intensity time windows.

High-Intensity DurationRecovery Phase Duration
30 seconds120 seconds
30 seconds120 seconds
30 seconds120 seconds
30 seconds120 seconds
30 seconds120 seconds
45 seconds120 seconds
45 seconds120 seconds
45 seconds120 seconds

If you find the workout above not enough of a challenge, you could try a more advanced elliptical workout or do the beginner’s workout for 30 or 40 minutes.

If you would rather have a more casual LISS beginner cross trainer routine, take a look at our beginner cross trainer workout article.

A More Advanced Elliptical Interval Workout

If you’re used to HIIT training, you could try this more advanced 20 minute elliptical HIIT workout below:

High-Intensity DurationRecovery Phase
45 seconds60 seconds
45 seconds60 seconds
60 seconds60 seconds
60 seconds60 seconds
60 seconds60 seconds
60 seconds60 seconds
60 seconds60 seconds
60 seconds60 seconds
75 seconds60 seconds
90 seconds60 seconds

This workout will get the blood pumping in even an experienced athlete! And of course, this workout can be longer than 20 minutes if desired.

Elliptical Interval Training Benefits

Elliptical Interval Training Benefits

High-intensity interval training elliptical workouts are an excellent, time-efficient way to get fit. If you are short on time, HIIT workouts are a great option because you can get a great cardio workout in a short amount of time (20 minutes or less) without having to spend hours at the gym.

HIIT workouts are also very effective for burning fat. In fact, HIIT workouts can help you burn more fat in less time than traditional cardio workouts. If you are looking to lose weight, HIIT elliptical workouts are a great option.

High-intensity interval workouts are also beneficial for your heart health. Interval training has been shown to improve cardiovascular health and increase endurance. If you are looking to improve your heart health, HIIT elliptical workouts are a great option.

Are Elliptical Machines Good for HIIT?

Elliptical machines are a great option for HIIT workouts because they provide a low-impact workout that is easy on the joints. Additionally, elliptical machines can be adjusted to accommodate different fitness levels.

If you are new to HIIT workouts, we recommend starting with a beginner’s elliptical workout. Once you become more comfortable with HIIT workouts, you can try a more advanced elliptical workout.

Summary

HIIT elliptical workouts are a great way to get fit, lose weight, and improve your heart health. HIIT workouts are short but intense, and they can help you burn fat and improve your fitness level quickly. If you are short on time, HIIT workouts are a great option because you can get a great cardio workout in a short amount of time. If you are looking to improve your heart health, HIIT elliptical workouts are a great option.

About the Author: Zoe Taylor

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Zoe Taylor has a degree in Sports and Exercise Science and is an avid runner and fitness writer. Zoe works with BodyCapable by researching and writing cardio-related content. In her spare time, Zoe runs marathons, keeps up to date with the latest fitness trends, and enjoys walking her dog!