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