How to Do a HIIT Workout on an Elliptical?

Key Takeaways

• HIIT workouts on an elliptical combine short bursts of intense exercise with recovery periods, maximizing calorie burn and cardiovascular benefits.
• Beginner, intermediate, and advanced HIIT routines can be customized based on fitness levels and goals.
• Proper warm-up and cool-down are crucial for preventing injuries and enhancing performance.
• SOLE ellipticals offer various resistance settings and ergonomic designs, making them ideal for HIIT workouts.

At SOLE Fitness, we’re proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Products SOLE Ellipticals: Priced from $1,199.99, SOLE ellipticals are known for their ergonomic design, durability, and affordability. They provide a quiet, smooth workout with intuitive consoles, adjustable stride lengths, incline options, and heart rate monitoring, ensuring a comprehensive exercise experience.

Why Choose HIIT on an Elliptical?

HIIT, or High-Intensity Interval Training, is a powerful workout method that alternates between short bursts of intense exercise and periods of lower intensity for recovery. When done on an elliptical, HIIT becomes a low-impact yet highly effective way to improve cardiovascular fitness and burn calories.

Ellipticals are excellent for HIIT because they provide a full-body workout, engaging both the upper and lower body. Besides, the low-impact nature of ellipticals makes them suitable for people with joint issues or those who prefer a gentler workout on their knees and ankles.

Warm-Up Essentials
Before trying a HIIT workout, you must warm up your muscles and get your heart rate up gradually to prepare your body for the intense intervals and prevent injuries.

Here's a simple warm-up routine to follow before starting your elliptical HIIT workout:

• Set the elliptical resistance to a low level.
• Start with a moderate pace for 5 minutes.
• Engage both the handles and pedals to activate your upper and lower body.

Planning Your HIIT Routine
To make the most out of your HIIT workout on an elliptical, plan your routine based on your fitness level. Whether you're a beginner, intermediate, or advanced user, having a structured plan will keep you focused and motivated.

Here are the key components to consider:

• High-Intensity Phase: This is where you push yourself to the limit. The duration and resistance will vary based on your fitness level.
• Low-Intensity Recovery Phase: Use this time to catch your breath and prepare for the next high-intensity interval.
• Number of Rounds: Determine how many times you'll alternate between high and low intensity.

Setting Up the Elliptical

Adjusting Resistance
Resistance is a key factor in making your HIIT workout effective. Adjusting the resistance levels on your elliptical will help you transition smoothly between high and low-intensity phases.

For high-intensity intervals, set the resistance to a moderate or high level: this will challenge your muscles and increase your heart rate. During recovery periods, lower the resistance to allow your body to recuperate.

At SOLE, we offer ellipticals with varying range of resistance, incline, and flywheel weight.

E25: 20 lbs flywheel weight, 20 resistance levels, 20 incline levels

E35: 25 lbs flywheel weight, 20 resistance levels, 20 incline levels

E95: 27 lbs flywheel weight, 20 resistance levels, 20 incline levels

E95S: 27 lbs flywheel weight, 20 resistance levels, N/A incline levels

E98: 32 lbs flywheel weight, 40 resistance levels, 20 incline levels

Establishing the Right Posture
Maintaining proper posture on the elliptical is essential for an effective and safe workout. Here are some tips to ensure you're in the correct form:

• Stand tall with your shoulders back and chest lifted.
• Keep a slight bend in your knees to avoid locking them.
• Grip the handles lightly, allowing your arms to move naturally.
• Engage your core to stabilize your body and prevent slouching.

Choosing the Right Program
Many ellipticals come with pre-programmed HIIT routines, which automatically adjust the resistance and pace, making it easier for you to focus on your workout. If your elliptical has this feature, select a program that matches your fitness level.

If you're using a SOLE elliptical, take advantage of the pre-programmed and user-defined workout routines to create a personalized HIIT routine. For example, the E98 model comes with 10 different pre-programmed routines, with HIIT being one of them.

Executing the HIIT Workout

High-Intensity Intervals
During the high-intensity intervals, focus on pushing yourself as hard as you can to reap the benefits of HIIT, keeping your pace fast and using the elliptical handles to engage your upper body. If you are a beginner, start with 30-second high-intensity intervals: as you progress, you can increase the duration and resistance to match your growing fitness level.

For example, if you're on a SOLE E25 Elliptical, set the resistance to a moderate level and pedal as fast as you can for the duration of the interval. Aim for a pace that makes talking difficult, but not impossible. Your goal is to elevate your heart rate and maximize calorie burn.

Low-Intensity Recovery Phases
The low-intensity recovery phases are just as important as the high-intensity intervals; during these periods, reduce the resistance and slow down your pace to allow your heart rate to come down. This recovery time helps you prepare for the next intense burst.

On the same E25 elliptical, you can then lower the resistance to a comfortable level and pedal at a slow, controlled pace. Focus on your breathing and use this time to catch your breath and recover.

Interval Breakdown
Each session should consist of alternating periods of high-intensity effort and low-intensity recovery: the high-intensity intervals are where you push your limits, while the low-intensity intervals allow you to recover and prepare for the next burst of effort.

Recommended Work-to-Rest Ratios
The work-to-rest ratio is a critical aspect of HIIT training.

• For beginners, a 1:3 ratio is recommended, which means 30 seconds of high-intensity effort followed by 1.5 minutes of low-intensity recovery.
• Intermediate users can aim for a 2:3 ratio, with 40 seconds of high-intensity effort and 1 minute of recovery.
• Advanced users should challenge themselves with a 2:1 ratio, consisting of 1 minute of high-intensity effort followed by 30 seconds of recovery.

Post-Workout Cool Down

Cooling down after a HIIT workout is crucial for preventing injuries and aiding in muscle recovery. A proper cool-down helps gradually bring your heart rate back to normal and reduces muscle stiffness.

Here’s a simple cool-down routine:

• Set the elliptical resistance to a low level.
• Pedal at a slow pace for 5 minutes.
• Focus on deep, steady breathing to help your body relax.

Reducing Resistance Gradually
As you transition from your workout to the cool-down phase, gradually reduce the resistance on the elliptical. This helps your body adjust smoothly and prevents any sudden changes that could strain your muscles.

For instance, if you're using a SOLE E95S Elliptical, start by lowering the resistance one level at a time until you reach the lowest setting. This gradual decrease will help your body cool down effectively.

Stretching Techniques
After cooling down, stretch your muscles to improve flexibility and reduce soreness. Focus on stretching the major muscle groups that were engaged during your HIIT workout.

Here are a few stretches to include:

• Quad Stretch: Stand on one leg and pull the opposite foot towards your buttocks. Hold for 20-30 seconds and switch legs.
• Chest Stretch: Stand with your feet shoulder-width apart and clasp your hands behind your back. Lift your arms and hold for 20-30 seconds.
• Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach towards your toes and hold for 20-30 seconds. Switch legs and repeat.

Sample HIIT Workout Plans

Beginner HIIT Routine
This workout is designed to introduce beginners to HIIT with longer recovery periods.

Warm-Up (5 minutes)

• Resistance: Low
• Pace: Moderate

Interval Training (20 minutes)

• High-Intensity Phase (30 seconds)
• Resistance: Moderate
• Pace: Fast pedal, using handles for upper body engagement.
• Low-Intensity Phase (1.5 minutes)
• Resistance: Low
• Pace: Slow, controlled movements.
• Repeat the high and low phases for 10 rounds.

Cool Down (5 minutes)

• Resistance: Low
• Pace: Gradually decrease speed to bring heart rate down.

Intermediate HIIT Routine
This routine increases the intensity and reduces recovery time, suitable for those with some experience.

Warm-Up (5 minutes)

• Resistance: Low
• Pace: Moderate

Interval Training (25 minutes)

• High-Intensity Phase (40 seconds)
• Resistance: Moderate to high
• Pace: Sprinting pace.
• Low-Intensity Phase (1 minute)
• Resistance: Low
• Pace: Comfortable jog.
• Repeat for 12 rounds.

Cool Down (5 minutes)

• Resistance: Low
• Pace: Gradually decrease speed.

Advanced HIIT Routine
This workout is for advanced users looking for a challenging session with shorter recovery times.

Warm-Up (5 minutes)

• Resistance: Low
• Pace: Moderate

Interval Training (30 minutes)

• High-Intensity Phase (1 minute)
• Resistance: High
• Pace: Maximum effort.
• Low-Intensity Phase (30 seconds)
• Resistance: Low
• Pace: Slow recovery.
• Repeat for 15 rounds.

Cool Down (5 minutes)

• Resistance: Low
• Pace: Gradually slow down.

Tips to Maximize Results

Maintaining Consistency
To achieve significant results from your HIIT workouts on the elliptical, consistency is crucial. Aim to incorporate HIIT sessions into your weekly routine at least 2-3 times. Consistency helps in building endurance, increasing strength, and achieving long-term fitness goals.

Besides, consistent HIIT training helps in maintaining a steady progress curve. Your body adapts to the intensity over time, allowing you to push harder and achieve more with each session.

Monitor Your Progress
Tracking your progress is essential for staying motivated and making informed adjustments to your workout routine. Keep a workout journal where you note down the resistance levels, duration of high and low-intensity phases, and your overall performance.

For example, if you're using a SOLE elliptical, take advantage of the SOLE+ app’s tracking features. Our ellipticals come with digital displays that show your speed, distance, and calories burned, and you can use this data to set new goals and celebrate your achievements. Our E95S and E98 have the biggest displays, with a 13.3" touchscreen.

Our biggest display is a 13.3" touchscreen - which you can find in the E95, E95S, and E98 models.

Incorporating Variations
Incorporating different variations can keep your routine exciting and challenging. Change the resistance levels, adjust the duration of intervals, or experiment with different elliptical programs.

For instance, you can try a hill climb variation where you increase the incline during the high-intensity phases. Or, you can incorporate a reverse pedal during the low-intensity phases to engage different muscle groups. The possibilities are endless, and they ensure that your workouts remain effective and enjoyable.

Start HIIT Workouts on Your SOLE Elliptical

HIIT workouts on an elliptical are a fantastic way to improve your fitness, burn calories, and engage both your upper and lower body. Whether you're a beginner, intermediate, or advanced user, there's a HIIT routine that suits your needs. Warm up properly, maintain consistency, monitor your progress, and incorporate variations to keep your workouts effective and enjoyable.

SOLE ellipticals are an excellent choice for HIIT workouts due to their customizable resistance settings and ergonomic design. If you already own a SOLE elliptical, try the suggested HIIT workouts and experience the benefits for yourself. Investing in a quality elliptical like those from SOLE can make a significant difference in your fitness journey, providing you with the tools you need to achieve your goals.

Frequently Asked Questions (FAQ)

What is the best duration for a beginner's HIIT workout?
For beginners, a 20-minute HIIT workout is ideal: this includes a 5-minute warm-up, 10 minutes of interval training (with 30-second high-intensity and 1.5-minute low-intensity phases), and a 5-minute cool-down. As you get more comfortable, you can gradually increase the duration and intensity.

Should I use the elliptical handles during HIIT?
Yes, using the handles during your HIIT workout engages your upper body, providing a full-body workout. It also helps in maintaining balance and stability, especially during high-intensity phases. However, if you prefer, you can alternate between using the handles and focusing solely on your lower body.

How often should I do HIIT workouts on the elliptical?
For optimal results, aim to do HIIT workouts on the elliptical 2-3 times a week. This frequency allows your body to recover between sessions while still providing enough stimulus to improve your fitness. Make sure to include rest days or low-intensity workouts in between to prevent overtraining.

Any safety tips for HIIT on an elliptical?
Safety should always be a priority during any workout. Here are some tips to keep in mind:

• Always start with a proper warm-up to prepare your muscles and joints.
• Maintain good posture throughout the workout to avoid strain on your back and knees.
• Listen to your body and avoid pushing through pain. If you feel any discomfort, slow down or stop.
• Stay hydrated and take breaks if needed.

How can I track my HIIT performance?
Tracking your HIIT performance can be done in several ways: use the digital display on your elliptical to monitor metrics like speed, distance, and calories burned, or a fitness tracker or app to log your workouts and track your progress over time.

For a more detailed analysis, all SOLE ellipticals can be connected with the SOLE+ app - it provides insights into your performance and helps you make data-driven adjustments to your routine.