Tired of raving on a treadmill to start your strength training every time you go to the gym? You are not alone. While treadmills are a very intuitive device, (just jump on top and start walking or running), a favorite with many personal trainers and a great way to get the job done, maybe you want to mix warming up, turn to this straight line you’re used to, and get your heart back on? Say “hello” to the elliptical.
If you haven’t wanted to try this mystery machine, we’re here to say, “Go there!” You can definitely get blood pumped all over your body into an elliptical machine, whether you are looking for a beginner, intermediate or advanced workout. And to provide you with a great way to get started, we’ve put together a fast and awesome high-intensity interval workout or HIIT elliptical workout routine to make it irresistible. It’s a 20 minute HIIT elliptical workout that costs days!
But first some initial work: we’ll show you the basics of elliptical, give you a background in HIIT training, then put them both together in a calorie-burning, high-intensity interval training elliptical challenge that gives you a very sweaty, effective workout in a short amount of time.
Okay, let’s move on!
Need: Father of the invention
Like many great things, the elliptical machine was created in the 90s. Larry Miller, whose daughter was a high school tennis player, wanted to help his young star athlete build his endurance, but knew that running on the track, concrete, or even the gym floor would be a great way to get injuries he didn’t do. do not want to take risks. So, how can you help your child crank up the heart while calling down the effect? You make him, of course, one of the best heart machines ever invented.
Larry’s prototype got the attention of gym manufacturer Precor and was out of the running races.
The University of Oregon then participated in improving the mechanics and safety of the invention. That’s when the development team realized that elliptical exercise offered more than just a great way to get a little impressive heart. Exercise volunteers reported that they were not as tired as usual during other exercises. They also found that in the days after their elliptical workouts, their bodies didn’t feel as hard and they didn’t have much, if any, exercise-related joint pain, regardless of fitness level.
This revolutionary invention was clearly going on. In fact, ellipticals proved to be such a good fitness favorite that when they first hit the scene, every gym that carried them had a waiting list and a time limit.
Users seemed to love the fact that they could play resistance up and down as well as manipulate the slope, making it as effective as effective training.
And when you add power to a packed attack plan like HIIT, you get yourself a winning combination worth its weight in training gold.
Interested in bringing an elliptical home? Let us pass on some important information. When buying a home elliptical trainer, make sure the bar between your legs allows you to keep them as close together as possible, forming two parallel straight lines instead of a V-shape. Placing the right leg will largely help prevent injuries caused by incorrect points on the lower body.
Believe it or not, HIIT dates back to the turn of the last century. Medalist runners Paavo Nurmi and Olympic Hannes Kolehmainen both used training programs that included intervals, each with different intensities, to increase endurance and strength.
When professional coaches got the wind out of their unique and highly successful methods, they also added them to their athletes ’programs. In favor of Swedish trainers, mention is made of the appointment of Fartlek and also German trainers for training, developing a version that closely resembles the present as interval training, using more contrast between speed during a fast and slow-running segment.
In the late 1990s, a Japanese study showed that HIIT training improved aerobic and anaerobic levels by almost 30%. Dr. Izumi Tabata even created his own protocol for a 4-minute workout that consisted of eight 20-second workouts at full speed and between 10 seconds of rest. The method became so popular that there is even a Music Library consisting of the so-called Tabata songs, which are 4-minute rehearsal songs that guide you through the process. But we save the Tabata method and the Tabata songs in another message. Suffice it to say, it is no surprise that the durability of HIIT is as strong as the durability it brings to its users.
And if that’s not enough, HITT has been shown to burn fat even after 24 hours of training, creating a beneficial hormonal response that fights belly fat, and you can speed it up in minutes.
Does it get any better?
Combine it with an elliptical machine and you get a fast and hard interval training program that burns calories, builds muscles in your upper body, lower body and core, whips you into shape in a shorter recovery time while protecting your joints. And people say they notice changes in both body fat and weight as fast as they do in weeks. Perfection!
A pair of forces
This 20-minute HIIT elliptical workout on an elliptical trainer is a combination of one and two-minute intervals. Ask for everything during the one minute periods (it’s part of the “high intensity”) and then go back during the two minute periods.
It can help you think about this for just 20 minutes of your whole day. You can do anything for 20 minutes. But the finest part of this 20-minute session is that the benefits last tomorrow, making it one of the best elliptical weight loss exercises on the planet.
NOTE: If the resistance level is too difficult for you, repeat only the previous interval level. Never be afraid to modify your workout to make it work for you. You can also try to overcome those moments by simply observing your body in motion, focusing on arm and leg activity rather than emotion like so… left foot, right foot, left foot, right foot, left hand, right hand, left hand, right hand, etc. It works like a mantra and it can really help you move to a new level. Whether you are doing mental or physical tricks to ease or go hard, the goal is to make things achievable and sustainable so that you keep coming back for more.
Okay, let’s get off the floor, up to the elliptical trainer and slide!
Whole body elliptical HIIT routine
A 20 minute HIIT elliptical workout that packs a punch!
Warm-up: 3-5 minutes, easy Incline and durability
Min 0-2: Resistance 5, Incline 5
Min 2-3: Resistance 10, Incline 5
Min 3-5: Resistance 5, Incline 7
Min 5-6: Resistance 10, Incline 7
Min 6-8: Resistance 7, Incline 9
Min 8-9: Resistance 12, Incline 9
Min 9-11: Resistance 7, Incline 9
Min 11-12: Resistance 12, Incline 9
Min 12-14: Resistance 9, Incline 11
Min 14-15: Resistance 14, Incline 11
Min 15-17: Resistance 9, Incline 9
Min 17-18: Resistance 12, Incline 9
Min 18-20: Resistance 7, Incline 9
Cool: 3-5 minutes, easy slope and durability
We hope this workout made you do interval workouts as it can take your elliptical workout to new heights and your waistline to new lows. In fact, Dr. Steven Wivott, a professor at Harvard Medical School, says, “There is a growing consensus that interval training helps people lose weight ” In addition, Dr. Wivott, a long-distance runner himself, did his own HIIT cardio study and was told that interval training gave him better results. than his typical training: “Even though I trained for shorter periods of time, I lost body fat and felt better,” he said. Because “Compared to moderate exercise, pushing muscles and the heart to work particularly hard for short periods of time burns calories faster when you stop exercising,” he explains. “
Basically, pound to pound, the HIIT exercise on the elliptical is a calorie-burning beast. It gives you more calorie burning than a typical elliptical session, and because of the “afterburning” or residual benefits you get with HIIT, you may find that you lose pounds even with the same number of calories as the number of calories you consume after training, HIIT’s long-term calorie-burning effect.
Watch This Video For More Information about HIIT Elliptical Workout :