Take Elliptical Training Up A Notch

A workout on the elliptical trainer is as challenging – and effective – as you make it. With this high-intensity workout plan, you can use the elliptical to reach a new level of fitness.

If you’re an elliptical regular, you know that it can be an effective, low-impact, total-body workout. To ensure you keep reaping the benefits of exercising on an elliptical, you need to push yourself beyond the basic routine. That’s why we developed our boredom-busting Elliptical Interval Workout.

High Intensity Interval Training improves aerobic capacity faster and burns more fat and calories in less time.

This workout incorporates challenging intervals with shorter rest periods, an exercise technique known as High Intensity Interval Training (HIIT). In comparison to typical endurance training, HIIT improves aerobic capacity faster and burns more fat and calories in less time.

When completing this workout, remember these tips.

Stand tall. Be sure you engage your core muscles by standing tall and straight when you’re on the elliptical.

Heel pressure. Keep your feet from falling asleep by putting pressure on the heels of your feet rather than your toes.

Rest, don’t slouch. Be sure you don’t slouch against the machine during your rest intervals – they count towards your workout, too!

28 Minute Advanced Elliptical Workout

Time Resistance Action
0:00 – 5:00 6 Warm Up
5:00 – 6:00 10 HIIT Sprint
6:00 – 8:00 6 Backward
8:00 – 9:00 11 HIIT Sprint
9:00 – 11:00 6 Forward
11:00 – 12:00 12 HIIT Sprint
12:00 – 14:00 6 Backward
14:00 – 15:00 13 HIIT Sprint
15:00 – 17:00 6 Forward
17:00 – 18:00 12 HIIT Sprint
18:00 – 20:00 6 Backward
20:00 – 21:00 11 HIIT Sprint
21:00 – 23:00 6 Forward
23:00 – 24:00 10 HIIT Sprint
24:00 – 28:00 4 Cool Down


Don’t have an elliptical? WIN ONE! ActivewearUSA and XTERRA Fitness are teaming up now so that you’ll have plenty of time to train for your big summer adventure.


Subscribe below to enter the giveaway! If you’re already subscribed, you’re in the giveaway, if not – SUBSCRIBE NOW!

The XTERRA Free Style 5.6e brings home everything you need to take your steps toward accomplishment.

  • 20″ stride length with 2″ Q Factor (distance between pedals)
  • 2 degree inward pedal tilt for knee comfort
  • 20 electronic incline levels





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