Elliptical Machine HIIT: Benefits & Workouts To Try

How To Do | Effectiveness | Benefits Of Elliptical HIIT | 3 Elliptical HIIT Workouts | Top Tips

The elliptical machine, also known as the cross trainer, provides a low impact, versatile alternative to running on a treadmill. Its circling pedals simulate the action of running or walking but with less strain on your joints, and the addition of arm handles means you also work the upper body. You can learn more about the differences between the treadmill and the cross trainer here.

One of the many benefits of this popular piece of gym equipment is how easily you can adjust the speed and resistance to suit your fitness levels and goals. And this is why it’s an excellent option for High Intensity Interval Training (HIIT) workouts. 

Read on to learn more about HIIT cross trainer workouts, including how to do them, why they’re good for you and some top tips. Or you can jump straight to the workouts below: 

• Beginners Fat Burn Elliptical HIIT Workout
• Intermediate Cardio Booster HIIT Cross Trainer Workout
• Advanced Power Cross Trainer Intervals for Performance

How To Do HIIT On An Elliptical

Elliptical machine HIIT involves alternating between short bursts of intense activity and periods of lower intensity recovery. You can set resistance levels and base your pedal speed on your current fitness abilities, but to get the most out of the workout, we recommend choosing a level that is challenging and making sure you put maximum effort into the high intensity periods.

While you can be flexible with the approach you take, an elliptical HIIT workout will need to include each of the following elements: 



1. Warm up: some dynamic warm up stretches followed by a five-to-ten-minute gentle elliptical session on a low resistance will increase the blood flow around your body, warm up your muscles and get you ready for the upcoming intensity.

2. Interval phases: this section of your workout will focus on alternating between increasing and then slowing the intensity of your movement in order to raise and lower your heart rate. This is split between:

   • High intensity phase: pedal at maximum effort for a short duration, typically somewhere between 20 seconds and a minute. You can also increase the resistance level to make this more challenging. Engage your upper body by using the handles and focusing on pushing and pulling movements. 
   • Low intensity/active recovery phase: if you increased the resistance level, you should now reduce this, and pedal at a slower pace to allow your body to recover. You can even gently reverse the direction of your pedalling for this time. This will usually last somewhere between 40 seconds and a couple of minutes, to give your heart rate a chance to lower before the next high intensity phase.
     
     

3. Repeat intervals: keep alternating between high and low intensity phases throughout your workout. The number of intervals can vary based on your fitness levels and the time you have for your workout. 

4. Cool down: finish up your workout with a five-to-ten-minute cool down, in which you gradually reduce the resistance and pedal speed until you’ve brought your heart rate down. You should then perform some light, static, cool down stretches to help relax your muscles, improve flexibility, and reduce the risk of post-workout aches.

Is HIIT On The Elliptical Effective?

Yes, elliptical HIIT is an effective approach to fitness with a host of benefits for both your body and mind. HIIT is proven to burn calories and improve cardiovascular health, and is fantastic for your physical and mental wellbeing. One 12-week study of people with pre-diabetes or type 2 diabetes showed significant improvements in several health markers, including lower fasting blood glucose levels, reduced waist and hip circumference, better blood pressure and improved heart rate, all from three HIIT elliptical sessions per week[1]. 

One of the main reasons HIIT is so popular is that it’s incredibly time efficient - you can enjoy all the benefits of a much longer steady-state cardio session in as little as 10 to 20 minutes of HIIT. We cover the benefits of HIIT workouts in more detail here. 

Benefits Of Doing HIIT On An Elliptical Machine

So what about the cross trainer in particular makes it so effective for a HIIT workout? You can learn about the benefits of the cross trainer machine in more detail here, but some of our favourites include:



• Joint-safe, low impact workouts: Elliptical workouts provide a challenging cardiovascular session that's gentle on your joints, reducing the risk of injury compared to high-impact exercises. Balancing intensity and joint-friendliness, they offer a safer alternative for those concerned about impact. Many people favour HIIT training on a cross trainer because it offers the benefits of running but with more support for the joints. You can learn about the differences between the treadmill vs the cross trainer here to see which would be better for you. 

• An efficient way to reach your fitness goals: Cross trainers allow you to customise resistance and speed based on your fitness level, making your workout more efficient. Whether your goal is getting fit, losing weight, or building stamina, you can achieve results in less time.

• Providing a full body workout: With the handles on elliptical machines you can engage both upper and lower body simultaneously. This dual-action approach not only enhances calorie burn but also provides a comprehensive full body workout for your HIIT session.

• Suitable for different fitness levels: Elliptical workouts cater to various fitness levels and are suitable for beginners starting their fitness journey or advanced exercisers incorporating resistance and speed for HIIT or endurance training. The versatility of elliptical workouts ensures that individuals at different fitness levels can benefit from this exercise.

3 Of The Best HIIT Elliptical Workout Routines

Beginner-Friendly Fat Burner Elliptical HIIT Workout

This routine is ideal for those new to HIIT or elliptical training. The extended recovery periods are designed to gradually introduce you to the demands of the high-intensity intervals.

Warm up (5 minutes):



• Start with dynamic stretches before moving on to the elliptical

• Resistance: Low

• Pace: Moderate

Interval training (20 minutes):



1. High-intensity phase (30 seconds):

   • Resistance: Moderate
   • Pace: Fast pedal or use the handles for an upper body push-pull motion.

2. Low-intensity phase (1.5 minutes):

   • Resistance: Low
   • Pace: Slow, focus on controlled movements.

Repeat for 20 minutes.

Cool down (5 minutes):



• Resistance: Low

• Pace: Gradually slow down to a comfortable pace.

• Follow with static stretching

Intermediate Cardio Booster HIIT Cross Trainer Workout

This workout increases the duration of both high and low intensity phases. You can adjust resistance levels to make sure your workout is challenging but sustainable.

Warm-up (5 minutes):



• Start with dynamic stretches before moving on to the elliptical

• Resistance: Low to moderate

• Pace: Moderate to fast

Interval training (25 minutes):



1. High-intensity phase (45 seconds):

   • Resistance: Moderate to high
   • Pace: Fast pedal with an upper body push-pull motion.

2. Low-intensity phase (1 minute):

   • Resistance: Low to moderate
   • Pace: Steady, controlled movements.

Repeat for 25 minutes.

Cool down (5 minutes):



• Resistance: Low

• Pace: Gradually slow down to a comfortable pace

• Follow with static stretching

Advanced Power Cross Trainer Intervals For Performance

This workout challenges endurance with longer high-intensity intervals. Adjust the resistance to ensure a demanding workout.

Warm-up (5 minutes):



• Start with dynamic stretches before moving on to the elliptical

• Resistance: Low to moderate

• Pace: Moderate to fast

Interval training (30 minutes):



1. High-intensity phase (1 minute):

   • Resistance: High
   • Pace: Maximum effort with vigorous upper body engagement.

2. Low-intensity phase (45 seconds):

   • Resistance: Moderate
   • Pace: Steady, controlled movements.

Repeat for 30 minutes.

Cool down (5 minutes):



• Resistance: Low

• Pace: Gradually slow down to a comfortable pace.

• Follow with static stretching

Tips For Effective HIIT On A Cross Trainer



• Intensity matters: Push yourself during the high intensity phases. Your effort should be close to your maximum capacity.

• Proper form: Maintain proper form to prevent injuries. Keep your back straight, engage your core, and use smooth, controlled movements.

• Varied resistance: Adjust the resistance levels based on your fitness level. Increase the resistance for a more challenging workout and decrease it during the recovery phases.

• Consistency: Consistency is key. Aim for at least 20-30 minutes of HIIT on the elliptical, including warm up and cool down.

• Progressive overload: Gradually increase the intensity and duration of your intervals as your fitness improves.

There are benefits to all forms of exercise; where possible, including a range of different training styles in your weekly workout routines will have the most impact on your health. Adding in a weekly HIIT session will provide a huge number of benefits to your health and wellbeing without the need to sacrifice huge amounts of time. Check out our HIIT workouts hub for more inspiration, such as these HIIT cycling workouts or these HIIT rowing machine workouts. 

For even more fitness ideas, our Workout Exercises and Routines section has you covered. Are you ready to get started on your fitness journey? Then find a gym near you and get started today.