{"id":7184,"date":"2023-09-05T07:16:03","date_gmt":"2023-09-05T00:16:03","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7184"},"modified":"2023-09-05T07:16:03","modified_gmt":"2023-09-05T00:16:03","slug":"how-to-do-a-hiit-workout-with-an-elliptical","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7184","title":{"rendered":"How To Do A HIIT Workout With an Elliptical"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">W<\/span>hen you think of HIIT workouts, you likely imagine bootcamp classes like <a href=\"https:\/\/www.wellandgood.com\/hardest-barrys-bootcamp-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hardest-barrys-bootcamp-workout\/\">Barry\u2019s<\/a>, \u00a0<a href=\"https:\/\/www.wellandgood.com\/beginners-guide-to-orangetheory-fitness-classes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/beginners-guide-to-orangetheory-fitness-classes\/\">Orangetheory<\/a>, or <a href=\"https:\/\/www.wellandgood.com\/hardest-workout-ever\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hardest-workout-ever\/\">Tone House<\/a>, aka the hardest workout in America. These intense boutique fitness classes, while modifiable, offer a heart-pumping workout experience that\u2019s bound to leave you breathless, if not aching soon after. That\u2019s one of the biggest downfalls of so many HIIT classes: They can be incredibly high impact, putting your muscles, ligaments, and joints at risk with each lift, jump, and bear crawl. Thankfully, low-impact HIIT workouts exist, too, including HIIT workouts with an elliptical.<\/div>\n<hr\/>\n<hr\/>\n<p>Yep, you don\u2019t have to shell out the big bucks for an effective low-impact, high-intensity workout. You can go right over to your gym and hop on an elliptical for a body-quaking regimen that won\u2019t jeopardize your joints.<\/p>\n<h2>The benefits of doing HIIT workouts on an elliptical<\/h2>\n<p>\u201cElliptical workouts are a great way to get a challenging cardiovascular workout that is both low impact, and high intensity,\u201d says <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-1007971%26url%3Dhttps%253A%252F%252Fwww.bowflex.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhiit-workout-with-elliptical%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.bowflex.com\/\">BowFlex<\/a> advisor <a href=\"https:\/\/www.instagram.com\/bodyfitbyamy\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/bodyfitbyamy\/?hl=en\">Amy Schemper<\/a>, CPT. \u201cElliptical workouts allow you to work to your fitness level by changing your resistance and speed accordingly.\u201d<\/p>\n<p>Additionally, HIIT workouts on ellipticals get your heart pumping in record time, making them super effective for high-intensity interval training and cardio alike. \u201cIt only takes a few minutes to boost your heart rate,\u201d Schemper says. \u201cBy increasing your speed, resistance, or both, you can increase the intensity of your workout. If you are looking for a quick cardio and energy boost, aim for five to 10 minutes on the elliptical with varying resistance; if longer endurance training is your goal, 20 to 30 minutes or more at a steady resistance and speed is ideal.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/hiit-workout-with-elliptical\/\" current-title=\"Here\u2019s How To Do a HIIT Workout With an Elliptical Machine\" current-image=\"IMG_2023-09-04-180838.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-03-04\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/hiit-workout-with-elliptical\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/hiit-workout-with-elliptical\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/hiit-workout-with-elliptical\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>A major highlight of elliptical workouts is that they\u2019re accessible for all strength and endurance levels. \u201cEllipticals work for beginners, who just want to hop on and start moving, as well as more advanced exercisers, who utilize the resistance and speed for HIIT and endurance training,\u201d Schemper says.<\/p>\n<p>Another highlight? You can easily multitask while working out on an elliptical\u2014even if you\u2019re going all out. Whether you\u2019re at the gym or <a href=\"https:\/\/www.wellandgood.com\/small-space-ellipticals\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/small-space-ellipticals\/\">at home<\/a>, you can watch your favorite shows, listen to entertaining podcasts, or even read a book.<\/p>\n<h2>How to do a HIIT workout with an elliptical<\/h2>\n<p>Simply hopping on the elliptical and moseying along won\u2019t give you the blood-pumping effect of HIIT. To significantly boost your heart rate, Schemper says you need to tailor the resistance and be mindful of the size of your steps and where you\u2019re putting your hands.<\/p>\n<p>\u201cYour resistance will be determined by a number of factors: your individual fitness level, how long you\u2019ll be on the elliptical, and what your workout goals are,\u201d she says. \u201cIt\u2019s a good idea to start with a quick warm-up of a few minutes at a low resistance\u2014between one to three minutes\u2014then progress to a resistance that makes it a little more challenging during the bulk of the workout. If you\u2019re working in intervals, you can increase your intensity or speed for a short burst of 20 to 30 seconds, then recover at a lower resistance for 30 to 90 seconds.\u201d<\/p>\n<p>When it comes to increasing intensity, you want to work at 70\u201390 percent of your maximum heart rate during work intervals. So on rate of perceived exertion (RPE) scale, that\u2019s a seven to nine out of 10, with 10 being all-out effort.<\/p>\n<p>The reason the size of your steps matter is because stride plays a direct role in how fast you\u2019ll be able to move. \u201cYour stride length on the elliptical should resemble your own walking or running pace, so it\u2019s important to be moving comfortably,\u201d Schemper says. \u201cTaking smaller steps allows you to increase your speed, but decrease your resistance, often working the calf muscles more intensely; larger steps increase your resistance, working all your lower-body muscles and improving range of motion.\u201d<\/p>\n<p>Lastly, your hands. According to Schemper, hold onto the handles. Unlike holding onto a treadmill mid-stride, using your hands on an elliptical doesn\u2019t cheat your muscles. Rather, it makes you more stable, allowing you to exercise more safely, while also providing a full-body workout.<\/p>\n<p>\u201cThe handles provide safety and form and can increase muscle involvement in your workout\u2014use them to maintain proper posture, keeping your chest open, shoulders back, and core engaged,\u201d she says, noting that it\u2019s fine to lean forward slightly, so long as you can maintain a straight spine. \u201cThe handles are also connected to the resistance of the elliptical, allowing you to push and pull with your upper body. This affords you an opportunity to engage your arms, shoulders, back, and core, while also taking some of the load off your legs.\u201d<\/p>\n<h2>HIIT elliptical workouts to try<\/h2>\n<p>Now that you know the importance of resistance, stride, and hand grip, it\u2019s time to talk sequences. According to Schemper, it\u2019s best to keep it simple. \u201cAfter a two to three minute warm-up, increase your resistance, speed, or incline for 30 seconds, then decrease for a 60-second recovery,\u201d she instructs. During recovery, think about dialing things back to a two to five on the RPE scale, depending on how hard you\u2019re working.<\/p>\n<p>Another option? Maintain your intensity for the duration of your work out, but changing the resistance. To do so, follow Schemper\u2019s guidelines, below.<\/p>\n<p><strong>10 Minute HIIT: (Complete a 2\u20133 minute warm-up at a low intensity before starting the workout below.)<\/strong><\/p>\n<ul>\n<li>Minute 1: Resistance 1<\/li>\n<li>Minute 2: Resistance 3<\/li>\n<li>Minute 3: Resistance 2<\/li>\n<li>Minute 4: Resistance 5<\/li>\n<li>Minute 5: Resistance 4<\/li>\n<li>Minute 6: Resistance 7<\/li>\n<li>Minute 7: Resistance 6<\/li>\n<li>Minute 8: Resistance 9<\/li>\n<li>Minute 9: Resistance 8<\/li>\n<li>Minute 10: Cooldown: Resistance 2\u20133<\/li>\n<\/ul>\n<p>Lastly, Schemper suggests a <a href=\"https:\/\/www.wellandgood.com\/pyramid-training\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pyramid-training\/\">pyramid<\/a> HIIT workout. Following a two to three minute warm-up at a low resistance, she says to increase the resistance by one for one minute. Once the 60 seconds are complete, rest for 60 seconds, then increase the resistance to the next level (so level 2). Once you hit the top of your pyramid, rest for 60 seconds, then work your way back down in the same fashion.<\/p>\n<p>Ultimately, the length of your pyramid workout will depend on how much time you have, but as a general rule of thumb, HIIT workout should be <a href=\"https:\/\/www.wellandgood.com\/hiit-how-long-to-workout\/#:~:text=And%20when%20you%20do%20plan,Halle%20Berry's%20trainer%20swears%20by.\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hiit-how-long-to-workout\/#:~:text=And%20when%20you%20do%20plan,Halle%20Berry's%20trainer%20swears%20by.\">no more than 30 minutes<\/a>, it you\u2019re truly going all out.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you think of HIIT workouts, you likely imagine bootcamp classes like Barry\u2019s, \u00a0Orangetheory, or Tone House, aka the hardest workout in America. These intense boutique fitness classes, while modifiable, offer a heart-pumping workout experience that\u2019s bound to leave you breathless, if not aching soon after. That\u2019s one of the biggest downfalls of so many &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7184","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7184"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7184\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7185"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}