Burning Fat without running (eliptical interval training)

The good news about the very popular (and effective) high intensity interval training (HIIT) is that it is a set of principles that can be used on any piece of cardio equipment.

A period where heart rate and intensity are high followed by a period of rest or low intensity. This creates a high interval and a low interval.

Today’s example we will use the Elliptical and a 2:1 ratio of high to low using minutes as our intervals. So in this case we would perform 2 minutes high followed by 1 minute low. Make sense?

Elliptical (resistance intervals)

Today lets make “resistance” our changing interval. After a warm up you will be adding the resistance on the elliptical. There should be a button on the machine to adjust the resistance. It should make it heavier to push like you’re walking through snow or mud. This is typically designated by a number (usually between 0-15)

Pick one of the following resistance level which applies (beginner=5) (intermediate= 10) (advanced= 15)

After a 3 minute warm-up at level 0 (this might be #1 on some machines) you will switch between your choice of high resistance level and a low level of 0.

Here is an example for a beginner.

3 minute@ 0 (warm-up)
2 min @ 5
1 min@ 0
2 min @ 5
1 min@ 0

etc, etc…. Cardio intervals are most effective I find between 20 and 40 total minutes.

feel free to email me at [email protected] or my website at ExerciseExpertise.net

Posted in Cardio!, Getting Ripped!.
  • http://www.radiostudent.si/user.php?op=userinfo&bypass=1&uname=clementhough Marylyn Posso

    Have you ever considered adding more videos to your blog posts to keep the readers more entertained? I mean I just read through the entire article of yours and it was quite good but since I’m more of a visual learner,I found that to be more helpful well let me know how it turns out. Keep up the great works guys I’ve added you guys to my blogroll. This is a great article thanks for sharing this informative information.. I will visit your blog regularly for some latest post.

  • jgould

    Videos are great and they will be coming soon! I just really haven’t had a chance, but I agree that they are superior in learning new techniques. Thank you for your support. If there is anything I can explain better you let me know!

    -Josh