HIIT on Elliptical is a training technique with short periods of intense exercises with small intervals of rest until the body gets bone-tired. It comes in the category of anaerobic exercise in which glucose breaks down in the body in the absence of oxygen.
HIIT on Elliptical training is designed to shred more calories in less amount of time. High-Intensity Interval Training is useful to break plateaus and force the body to change. But the best part of HIIT training is that the effect of it will remain for 24 hours even by doing it only for 20-40 mins. If you have a busy lifestyle and want to lose weight or want to be fit then this is the best training for you.
Benefits of HIIT on Elliptical Training
There are numerous health benefits of doing HIIT but some of the vital ones are discussed below:
Time Saver
“less is more” this phrase holds perfectly for High-Intensity Interval Training as it will give maximum output in a short span of time. It is perfectly suitable for people who have a busy schedule due to work.
Improve consumption of oxygen
Studies have shown that 20-minute HIIT workouts for 4 days per week continuously for 5 weeks improved oxygen consumption by 9%.
Helps to reduce blood pressure
One of the major risk factors in today’s time is High Blood Pressure which is related to the heart due to bad eating habits. Performing HIIT can help in lowering blood pressure and it is also backed by various studies.
Things to consider before performing HIIT workout
Proper warm-up and Stretching
Make sure that you are warmed up properly before doing any workout. It will prevent you from injury as well as give you the energy to perform well during the workouts.10-15 minutes is enough for warmup.
Maintain proper form
If you want desired results make sure that your form is really good. Because when you are doing High-Intensity training, a good posture protects you from injury, and here comes the benefit of doing training on machines because it will help you achieve the perfect form hence reducing unnecessary stress on the body.
Wear Comfortable clothes
Try to wear clothes specially designed for workouts. If the clothes are not serene then it will become very hard for you to give your 100% in workouts.
Perform this HIIT elliptical machine workout for fat loss
Phase I
In the beginning, the resistance level should be easy so that one can do it continuously for 3-10 mins. This will increase your heart rate and body temperature slightly enough to prepare you to gear up for the next phase.
Phase II
Based on your fitness level you can change the ratio accordingly but the best work-to-rest ratio to start is 1:1, which means 30 seconds of work accompanied by 30 seconds of rest. Apart from that if you are a novice then you may need to use a work-to-rest ratio of 1:2 (work for 30 seconds and rest for 1 minute). However, if you are at an intermediate level then 2:1 would be the best possible work-to-rest for you (1 minute of work followed by 30 seconds of rest).
Phase III
After 20-30 minutes of HIIT let your body cool down naturally. Like warm-up, the cool-down period is necessary for the body to recover especially in the case of HIIT. Generally, in between 5-15 minutes the body will cool down, and breathing, as well as heart rate, will gradually slow down and body temperature will come to normal.
Phase IV
At last, give your body some time to recover. For beginners, it is recommended to do it on alternative days.
Elliptical Training Workout
| Resistance Level | Time |
| Warm-up | 3 minutes |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Rest | 90 seconds |
| Sprint | 30 seconds |
| Total | 20 minutes |
Try this HIIT on an elliptical training program for 3 to 4 days per week for 5 weeks and see the differences.
At last, to gain the maximum benefit from the HIIT workout, ensure you follow a clean and healthy diet because, without a proper diet, you will not be able to see the desired results or achieve the body you have dreamed of.
Read More: https://fitwithiit.com/blogs/
