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3 Effective HIIT Workouts You Can Do on the Elliptical Machine

18/04/2018 - 09:58 AM

Studies show that doing HIIT workouts [1] on the elliptical machine [2] can be just as beneficial as any other cardio in terms of reducing diabetes risk [3], heart disease, and body fat, as well as improving overall cardiovascular health. If you're suffering from knee, back, or foot injuries [4], 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



Source URL
https://me.popsugar.com/fitness/Elliptical-Workouts-44440858