I did a Hiit on the Elliptical for my Cardio. I burned 514 calories in 40 minutes and went over 5000 strides.
Elliptical HIIT Cardio Workout
I am using a Predcor machine. Not new, but not ancient either. Hopefully, the numbers will be able to work for your machine too.
40 minute HIIT Training on the Elliptical
Time Stride Direction Resistance Incline Strides per Minute
3 minute warm-up Forward 7 10
2 minute Forward 9 5 165
2 minute Forward 12 5 135
2 minute Forward 14 5 120
2 minute Backward 9 5 165
2 minute Backward 12 5 130
2 minute Backward 14 5 100
2 minute Forward 9 7 160
2 minute Forward 12 7 135
2 minute Forward 14 7 120
2 minute Backward 9 7 155
2 minute Backward 12 7 125
2 minute Backward 14 7 100
1 minute Forward 9 9 160
1 minute Forward 12 9 135
1 minute Forward 14 9 120
1 minute Backward 9 9 155
1 minute Backward 12 9 125
1 minute Backward 14 9 100
2 min 30 sec Cool Down Forward 10 5 140
2 min 30 sec Cool Down Backward 10 5 140
Burns over 500 calories, with over 5,000 strides
The basic premise for this is:
3 minute warm-up
Increase resistance by 2, decrease the incline by,
Do this for 2 minutes
Increase resistance 2 more times
Do it again Backward
Increase incline by 2 and do the same resistance cycle as before
Last cycle do for only 1 minute each
Cool down for 5 minutes
Back Low Intensity/High Rep Workout
Front Lateral Pulldown 3 sets of 25 using 40 lbs
Cable Standing Reverse Low Row 3sets of 25 reps using 60 lbs
Towel Crunch 3 sets of 25 reps. (I felt the burn from these while I was doing the 2nd set. From the top of my abs to the lower abs.)
v bar Lat Pulldown 3 sets of 25 using 40 lbs (I found that this exercise was more effective if I sat up higher doing this than when I leaned back doing the Front Lat Pulldown.)
Reverse Grip Row on Machine 3 sets of 25 using 45 lbs
Crunch with Lateral Flexion 3 sets of 25 on each side
Jesus Cable 3 sets of 25 using 40 lbs
Dumbbell Deadlift 3 sets of 25 using 25 lb dumbbells (This took me a while, because I wanted to make sure my back was in the right position every time. If you curve your back you are not doing this exercise right.)
Knee – In 3 sets of 25 reps (I wonder if I shouldn’t have done these. My back has been sore today ever since I did them. )
Total calories burned 971 in 1 hr 45 minutes.
I have to say that today I am still thinking that doing Low Intensity/High Reps is a harder workout than the Power Workouts. I am finding that I have to push myself at about the count of 21 and then I have to do 4 more counts. Where as, in the Power workouts you lift heavy weights and you fatigue faster, but you are not pushing yourself to do one or two more reps when you think you can’t. Why not push yourself——because I am scare I will drop the weight and hurt myself.
May 2009 Yoga and more 