High-Intensity Interval Training, also known as HIIT, is an anaerobically working method that combines moderate-intensity training with training sprints. HIIT can efficiently develop your cardiovascular system. The combination of High-Low allows you to burn more calories than low-intensity cardio 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 about three miles per hour at a resistance level of one or two.
Step 2
Increase the intensity by increasing the speed and level of resistance. This is the high-intensity zone; You should work at a power that can only be maintained for 30 seconds.
Step 3
Ride in a moderate-intensity zone or recovery zone for 2 minutes and 30 seconds. He should be able to catch his breath during this time.
Step 4
Increase speed and stamina to return to your high-intensity zone. If you felt that the first sprint was too easy, take the stamina to one or two levels higher in this time and fast sprint. Hold the sprint for 30 seconds.
Step 5
Lower the resistance and speed again, for another recovery round. Ride at a lower intensity for 2 minutes and 30 seconds. Keep repeating the high intensity and moderate intensity zones until you have completed 20-30 minutes.
Step 6
Pedal for five minutes at low intensity to lower your heart rate before getting off the elliptical.
Warnings
- Consult your doctor before starting a new exercise program.
Tips
- Adjust speed and resistance levels based on your fitness level and what you feel you can handle.
- Use a perceived exertion rating, or RPE, to determine how hard you are working. On the RPE scale of one to 10, the recovery zone should be four or less, and the work zone should be seven or greater, according to ACE’s Pete McCall.