HIIT on the elliptical

WATCH-ME-SHRINK · 03-28-2008, 08:36 AM

In the last couple of days I came across an elliptical HIIT format that was posted by someone, and the "hard core" section was basically doing 30 secs high intensity, 45 sec recovery, trying to get this sequence in 8-10 times, then recovery of steady-state cardio for 4-5 minutes (?) until you reach 20 mins. I think that was it...?

Does anyone here do HIIT on the elliptical, and if so, would you please share at what degree your intervals/recovery are, how long they are, etc.?

This morning I did 1 min warmup, then 4 mins at med intensity, then alternated with 45secs-H*/30secs-recovery for a total of 9 times, then ended out steady state cardio for four mins or so. I finally finished after a small cool down speed at 22 mins.

Curious to see what everyone else does.

* One level higher intensity, and as fast as I could go

.

lovenuts · 04-25-2008, 03:52 AM

Twila,

I do 5 min warm up at low intensite, I use manuel level, so 5 min level 1
30 sec level 3 pushing max, 90 sec level 1 low to medium intensite,
30 sec level 4 pushing max, 90 sec " " :

I go up to the last level 9 and then if I still have time on my 20 minutes I do lower levels descending.

5 minutes cool down, all together approximatively 25 minutes.

LoraJR72 · 04-25-2008, 04:07 AM

Quote:

Originally Posted by lovenuts

Twila,

I do 5 min warm up at low intensite, I use manuel level, so 5 min level 1
30 sec level 3 pushing max, 90 sec level 1 low to medium intensite,
30 sec level 4 pushing max, 90 sec " " :

I go up to the last level 9 and then if I still have time on my 20 minutes I do lower levels descending.

5 minutes cool down, all together approximatively 25 minutes.

This is more or less what I do but the last 5 minutes are full throttle than allow a few minutes extra to cool down. My total is between 25-30 minutes.

hummingbird11 · 04-25-2008, 09:31 AM

just marking my spot on this yummy thread!

lcq · 09-02-2008, 02:43 PM

Quote:

Originally Posted by hummingbird11

just marking my spot on this yummy thread!

me too...thanks HB

LaurenS11 · 09-03-2008, 07:12 AM

I can never find a detailed HIIT program for the elliptical. I have a good plan for just about every other darn machine at the gym

vee716 · 09-03-2008, 09:47 AM

I do HIIT on the elliptical all the time. I do a 3 minute warm up, building up to what my regular, steady state intensity would be if I planned to work out pretty good for 30 minutes or so. It varies by machine, but last night I did it and I was on level 5 going at a speed (per the machine) of about 65. Then, I did 8 intervals of 30 seconds high intesity/90 seconds back to regular intensity. The 30/90 makes it easy to track the intervals, start a new on each odd numbered minute (3,5,7,9,11,13,15,17). For the high intensity, I up the level about 2 levels and increase the speed to about 85. By the last 10 seconds of each 30 second high intesity interval it feels like it's taking me everything I have to finish it. On the 90 second rests, I go back to my medium intensity of level 5, speed 65. After the last interval, I use the time to 20 minutes to just cool down and get my heart rate back down.

It's a great workout.

hummingbird11 · 09-03-2008, 10:59 AM

Quote:

Originally Posted by lcq

me too...thanks HB

I'llBeFrank · 09-05-2008, 12:59 PM

Quote:

Originally Posted by vee716

I do HIIT on the elliptical all the time. I do a 3 minute warm up, building up to what my regular, steady state intensity would be if I planned to work out pretty good for 30 minutes or so. It varies by machine, but last night I did it and I was on level 5 going at a speed (per the machine) of about 65. Then, I did 8 intervals of 30 seconds high intesity/90 seconds back to regular intensity. The 30/90 makes it easy to track the intervals, start a new on each odd numbered minute (3,5,7,9,11,13,15,17). For the high intensity, I up the level about 2 levels and increase the speed to about 85. By the last 10 seconds of each 30 second high intesity interval it feels like it's taking me everything I have to finish it. On the 90 second rests, I go back to my medium intensity of level 5, speed 65. After the last interval, I use the time to 20 minutes to just cool down and get my heart rate back down.

It's a great workout.

I think I'm giving this a try tonight. Thanks for posting it!

I'llBeFrank · 09-05-2008, 05:29 PM

Vee716: I just got finished incorporating your idea for HIIT. It worked really well, I was really pushing those last two rounds! It makes the time go by fast, too!

JuliaL · 09-06-2008, 10:11 AM

Twyla - you should check out iTrain for some great downloadable mp3 interval workouts on the elliptical.

WATCH-ME-SHRINK · 09-06-2008, 10:57 AM

Quote:

Originally Posted by JuliaL

Twyla - you should check out iTrain for some great downloadable mp3 interval workouts on the elliptical.

Julia,

I have never heard of itrain. No kidding? I'll definitely give it a go. Thanks for the heads up, girl!

03-28-2008, 08:36 AM	#1
WATCH-ME-SHRINK Blabbermouth!!! Join Date: Feb 2003 Posts: 5,916 Gallery: WATCH-ME-SHRINK Stats: 166 (12+) /Size 6/Fit & LEANER.140-145 (5'7) WOE: Atkins; then BFFM; then LC/TKD; now Carb Rotations	HIIT on the elliptical In the last couple of days I came across an elliptical HIIT format that was posted by someone, and the "hard core" section was basically doing 30 secs high intensity, 45 sec recovery, trying to get this sequence in 8-10 times, then recovery of steady-state cardio for 4-5 minutes (?) until you reach 20 mins. *I think that was it...?* Does anyone here do HIIT on the elliptical, and if so, would you please share at what degree your intervals/recovery are, how long they are, etc.? This morning I did 1 min warmup, then 4 mins at med intensity, then alternated with 45secs-H/30secs-recovery for a total of 9 times, then ended out steady state cardio for four mins or so. I finally finished after a small cool down speed at 22 mins. Curious to see what everyone else does. One level higher intensity, and as fast as I could go . __________________ *Twyla* "Preach not to others what they should eat, but eat as becomes you, and be silent." Epictetus (55 AD - 135 AD) YA GOTTA WORK IT!!! *"Research, absorb what is useful, reject what is useless and add what is specifically your own." Bruce Lee* 320 HOURS---OF SUPER CALLANETICS ...THE MAGIC! My GOAL-SEEKING JOURNAL

09-03-2008, 09:47 AM	#7
vee716 MAJOR LCF POSTER! Join Date: Jul 2002 Location: Oakville, ON CAN Posts: 1,953 Gallery: vee716 Stats: 340high 297/165/159 WOE: WLS(1999) - low-carb Start Date: September 5, 2003	I do HIIT on the elliptical all the time. I do a 3 minute warm up, building up to what my regular, steady state intensity would be if I planned to work out pretty good for 30 minutes or so. It varies by machine, but last night I did it and I was on level 5 going at a speed (per the machine) of about 65. Then, I did 8 intervals of 30 seconds high intesity/90 seconds back to regular intensity. The 30/90 makes it easy to track the intervals, start a new on each odd numbered minute (3,5,7,9,11,13,15,17). For the high intensity, I up the level about 2 levels and increase the speed to about 85. By the last 10 seconds of each 30 second high intesity interval it feels like it's taking me everything I have to finish it. On the 90 second rests, I go back to my medium intensity of level 5, speed 65. After the last interval, I use the time to 20 minutes to just cool down and get my heart rate back down. It's a great workout. __________________ Valerie Last edited by vee716 : 09-03-2008 at 09:49 AM.

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04-25-2008, 03:52 AM	#2
lovenuts Senior LCF Member Join Date: Oct 2003 Location: Bella-Vista Posts: 188 Gallery: lovenuts Stats: Will be lean and strong Start Date: march 18 2008	Twila, I do 5 min warm up at low intensite, I use manuel level, so 5 min level 1 30 sec level 3 pushing max, 90 sec level 1 low to medium intensite, 30 sec level 4 pushing max, 90 sec " " : I go up to the last level 9 and then if I still have time on my 20 minutes I do lower levels descending. 5 minutes cool down, all together approximatively 25 minutes.

04-25-2008, 09:31 AM	#4
hummingbird11 Very Gabby LCF Member!!! Join Date: Mar 2008 Location: Texan w/ Hawaiian Soul living in California Posts: 3,220 Gallery: hummingbird11 Stats: 175/160/145 ~ 5'8" ~ 45 yo WOE: Controlled Carb ~ Humane; Organic; No Frankenfoods Start Date: 3/24/08 & 08/04/08	just marking my spot on this yummy thread!

09-03-2008, 07:12 AM	#6
LaurenS11 Junior LCF Member Join Date: Sep 2008 Location: Austin, TX Posts: 8 Gallery: LaurenS11 Stats: 183/155/135 Start Date: January 2008	I can never find a detailed HIIT program for the elliptical. I have a good plan for just about every other darn machine at the gym

09-05-2008, 05:29 PM	#10
I'llBeFrank Junior LCF Member Join Date: Jul 2008 Location: WI Posts: 44 Gallery: I'llBeFrank Stats: 5'9'' 137/128/128 ~Goal 8/24/08 WOE: Low Carb, Low "Bad" Fats Start Date: 6/08	Vee716: I just got finished incorporating your idea for HIIT. It worked really well, I was really pushing those last two rounds! It makes the time go by fast, too!

09-06-2008, 10:11 AM	#11
JuliaL Way too much time on my hands! Join Date: May 2003 Location: Louisville, KY Posts: 16,926 Gallery: JuliaL Stats: 190/142/140 16/8/6, height 5'8", age 48 WOE: Atkins/BFFM Start Date: 4/22/03	Twyla - you should check out iTrain for some great downloadable mp3 interval workouts on the elliptical.