Skip Nav

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


At-Home Exercises | 18-Minute No-Equipment AMRAP Workout
At-Home Exercise |45-Minute Equipment-Free Body HIIT Workout
How to Up Your Step Count Without Leaving the House
HIIT Home Workouts
A 15-Minute Cardio Workout For Your WFH Lunch Break
How to Use a StairMaster, According to a Celebrity Trainer
How to Run Stairs, According to a Fitness Expert
At-Home Exercise | 20-Minute HIIT Cardio Workout
40-Minute HIIT Running Workout
Swim Workout For Beginners
Elliptical Workouts | Beginner to Advanced
Best HIIT Cardio Exercises
Latest Fitness