High Intensity Interval Training, also referred to as HIIT, is a method of working out aerobically that combines moderate intensity training with sprint training. HIIT can efficiently develop your cardiovascular system. The high-low combination allows you to burn more calories than low-intensity cardio sessions, without the physical demand of high-intensity sessions. Athletes and untrained individuals alike can benefit from HIIT. You can perform high-intensity interval training on most aerobic equipment, including the elliptical.
Step 1
Pedal the elliptical machine at a low intensity for five minutes to warm up. Pedal at a speed of roughly three miles per hour at a resistance level of one or two.
Step 2
Increase your intensity by increasing both your speed and resistance level. This is your "work" zone; you should be working at an intensity that you can only maintain for 30 seconds to one minute.
Step 3
Pedal at a "recovery" zone intensity for two to three minutes, or until your heart rate is around 120 beats per minute, says Pete McCall of the American Council on Exercise. Your recovery zone intensity should feel easy.
Step 4
Increase your speed and resistance again to return to your work zone. If you felt the first sprint was too easy, take the resistance up one or two levels higher this time and sprint faster. Hold the sprint for 30 seconds to one minute.
Step 5
Lower your resistance and speed again, for another round of recovery. Pedal at the lower intensity for two to three minutes, then continue to repeat your work and recovery zones until you have completed 20 to 30 minutes of HIIT.
Step 6
Pedal for five minutes at low intensity to bring your heart rate under 120 beats per minute before stepping off the elliptical.
Tips and Warnings
- Adjust your speed and resistance levels based on your fitness level and what you feel you can handle. If you don't have a heart rate monitor, use a rating of perceived exertion, or RPE, scale. On the RPE scale of one to 10, your recovery zone should be four or less and your work zone should be seven or greater, according to Pete McCall of ACE.
Things You'll Need
- Elliptical machine
References
- Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation Durinq Exercise in Women; Journal of Applied Physiology; 2006
- University of New Mexico: Calorie Burning: It's TIme to Think "Outside the Box"; Len Kravitz, PhD;
- American Council on Exercise: What is High Intensity Interval Training (HIIT) and What are the Benefits?
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