HIIT routines have become famous in recent years for their qualities and results. This type of cardiovascular training offers the premise of making you burn fat for more than 24 hours , in addition to increasing your resistance and accelerating your metabolism.
However, these routines can become boringly repetitive for those who have the possibility of doing cardiovascular workouts of another type.
For this reason, HIIT routines with ellipticals have regained the attention of many who now incorporate this last activity to make cardio more bearable. Discover 2 of them with which you will surely not get bored.
2 HIIT routines with elliptical
1. HIIT for explosive cardio with elliptical
What you should try to strengthen throughout this routine is speed and stability. You must make both your legs and your arms are in constant interaction and activity. That is, you must configure your body so that the energy comes from your arms while your legs are merely concerned with speed.
We recommend that you heat at least 7 minutes before starting to feel the characteristic fire of HIIT. When you’re done, rest for 2 minutes.
Interval 1: Intensity
- 4 min: 20 seconds sprint and 10 seconds jog
- 1 min: Rest
Interval 2: Resistance
- 5 min: 3rd second sprint, 30 second jog with an increase of the angle to 25% each series for greater resistance
- 5 min: 30 seconds of sprint, 30 seconds of jog with a decrease in resistance to 25% in each series
- 1 min: rest
Interval 3: Intensity
- 10 minutes: 60 seconds of exercise, 60 seconds of jogging with a decrease in resistance but with an increase in pedaling.
2. HIIT resistance with elliptical
For this form of HIIT with the elliptical , it is necessary to emphasize the intervals and make each one count. The goal is for you to not only build muscle but to help you endure more demanding workouts.
As you increase the incline and resistance of the pedals, it will be more challenging to keep up, but this is the key to this routine.
You must be honest with yourself and not push yourself too hard, as you will not be able to finish the intervals. If this happens, you should only rest (while moving) for two minutes so that your muscles prepare and return to your normal rhythm.
Always warm up and rest for two minutes to do this routine.
Interval 1: resistance
- 1 min: Left hand with full grip and right with centered grip
- 1 min: Left hand with center grip and right hand with full grip
- 1 min: Left hand with full grip and right with centered grip
- 1 min: Right hand with center grip and right hand with full grip
- 1 min: Full grip pedaling
- 4 min: 40 seconds of spint and 20 seconds of jog with centered grip
- 1 min: rest
Interval 2: resistance
- 1 min: Open grip pedaling
- 1 min: Full grip pedaling
- 1 min: Pedal with the left hand pushing and the right hand pulling
- 1 min: Pedal with the left hand pulling and the right hand pushing
- 1 min: Full grip pedaling
- 1 min: rest
Interval 3: resistance
- 6 min: Sprint with alternate grips making effort in one hand and then in the other every minute.
conclusion
HIIT doesn’t have to be boring. There are many varieties that you can try and in such a way choose the one that best suits your needs and tastes.
The elliptical is a great way to improve HIIT training, while also exercising your lower body and arms more. Try these routines, choose your favorite songs, and have an energetic time.
References
- Lefave, S. 3 Elliptical HIIT Workouts That Won’t Bore You to Death. For Dailyburn [Revised January 2018].
