Yes, you don’t have to spend a fortune for effective low-impact, high-intensity training. You can go to the gym and hop on the elliptical for a shake-free workout without hurting your joints.
Benefits of HIIT training on an elliptical
“Elliptical workouts are a great way to get a low-impact, high-intensity, and challenging cardiovascular workout,” says BowFlex Advisor. Amy Schemper, CPT. “Elliptical workouts allow you to train for your fitness level by changing resistance and speed accordingly.”
Plus, a HIIT workout on an elliptical will get your heart beating in record time, making it a great combination for both high-intensity interval training and cardio. “It only takes a few minutes to get your heart rate up,” says Schemper. “You can increase the intensity of your workout by increasing your speed, resistance, or both. If you want to improve your cardio and get a quick energy boost, do 5 to 10 minutes on the elliptical in varying resistances. If longer endurance training is your goal, ideally 20-30 minutes or more at a constant load and speed.”
A major highlight of elliptical workouts is that they are available for all strength and endurance levels. “Ellipticals are great for beginners who just want to jump on and get moving, but also for advanced users who use resistance and speed for HIIT and endurance training,” says Schemper.
Another highlight? Even when you’re working hard, you can easily multitask while working out on the elliptical. Whether you’re at the gym or at home, you can watch your favorite shows, listen to fun podcasts, or read a book.
How to do HIIT training with an elliptical
You won’t get the blood-pumping benefits of HIIT by simply hopping on an oval board and walking slowly. To get your heart rate up significantly, you need to adjust your resistance and pay attention to your stride length and hand placement, says Schemper.
“Your resistance depends on many factors, including your personal fitness level, how long you ride the elliptical, and what your workout goals are,” she says. “It’s a good idea to start off with a few minutes of easy warm-up with low resistance for 1-3 minutes, then move to a slightly more challenging load for the majority of your workout. If you do, you can increase the intensity or speed for 20-30 seconds and then recover at a lower resistance for 30-90 seconds.”
If you want to increase the intensity, you should work at 70-90% of your maximum heart rate between exercises. So, on the Perceived Exertion (RPE) scale, it’s a 7-9 out of 10, with 10 being all-out effort.
The reason stride length is important is that stride length plays a direct role in how fast you can move. “Your stride length on the elliptical should mimic your walking or running pace, so it’s important to be comfortable,” says Schemper. “Shortening your stride can increase your speed, but it also reduces resistance and often works your calf muscles harder. spreads.”
Last is the hands. Hold on to the handle, says Schemper. Unlike holding onto the treadmill in the middle of your stride, using your hands on the elliptical doesn’t fool your muscles. Rather, it will make your body more stable and allow you to exercise more safely, while still providing a full-body workout.
“Handles provide safety and form and can increase muscle engagement in your workout. Move it,” she says, pointing out that it’s okay to lean forward a little. This is because it helps maintain a straight spine. “The handle is also connected to the elliptical’s resistance, allowing you to push and pull with your upper body. This allows you to work your arms, shoulders, back and core while taking the strain off your legs .”
HIIT elliptical workouts to try
Now that we know the importance of resistance, stride and handgrip, let’s talk about the sequence. According to Schemper, it’s best to keep it simple. “After a few minutes of warm-up, increase resistance, speed, and incline for 30 seconds, then lower for 60 seconds of recovery,” she instructs. During recovery, consider dropping your RPE scale back to 2-5, depending on how hard you’re working.
another option? Maintain intensity throughout your workout, but change resistance. To do this, follow the Schemaper guidelines below.
10 Minutes of HIIT: (Complete a 2-3 minute warm-up at low intensity before starting the workout below.)
- 1st Minute: Resistance 1
- 2nd Minute: Resistance 3
- 3rd Minute: Resistance 2
- 4th Minute: Resistance 5
- 5th Minute: Resistance 4
- Minute 6: Resistance 7
- Minute 7: Resistance 6
- Minute 8: Resistance 9
- 9th Minute: Resistance 8
- 10 minutes: Cooldown: Resistance 2–3
Finally, Schemper suggests Pyramid HIIT training. With low resistance she warms up for 2-3 minutes and then for 1 minute she increases the resistance by one, she says. After 60 seconds are complete, she rests for 60 seconds and increases the load to the next level (i.e. level 2). Once you reach the top of the pyramid, rest for 60 seconds and repeat downwards.
Ultimately, the length of your Pyramid workout will come down to how much time you have, but as a general rule of thumb, if you’re really pushing hard, your HIIT workout should not exceed 30 minutes. please.
