There are some days when you just don't feel like doing cardio [1]. We get that. That's why we're always looking for new ways to ramp up your workouts that won't require more time, effort, or equipment — starting with this HIIT workout designed specifically for the cross trainer. It doesn't matter if you're just getting started working out or you're looking for ways to mix up an otherwise stale routine, this quick and effective elliptical workout can help you achieve your goals.
The workout uses high-intensity intervals to get your heart rate up and burn more calories [2] than standard-issue cardio ever could. That's because HIIT workouts kick-start your metabolism, helping you burn calories even after your workout is over, in what's commonly referred to as the afterburn effect. What's more, intervals on the cross trainer are relatively gentle on your joints. "Intervals on an elliptical are your best bet for fat loss [3] and overall improvement of health, while being very sensitive to injury prevention," Kendall Wood, CSCS, an NASM-certified personal trainer, told POPSUGAR. Keep reading for more of Wood's expert advice and a 20-minute HIIT routine you can start today.
What to Know About HIIT Before You Start
If you're unfamiliar, HIIT stands for high-intensity interval training [4]. It's a simple acronym but an epic workout, alternating intense bursts of exercise with "rest" periods, during which you'll move at a more leisurely pace. HIIT workouts typically last no longer than 30 minutes. While you may have heard that you need to spend hours on your cardio machine of choice to see a difference, research has shown that HIIT can yield better results in less time.
While you can do a HIIT workout using any form of cardio, Wood recommends the elliptical because it's easier on your joints. "Cardio can be hard on your knees, hips, or feet, so if you can't swim every day, get on an elliptical and your body will thank you," Wood explained.
That being said, the intense nature of HIIT workouts can be a lot for anyone to take on a regular basis. As a result, Wood cautions clients to limit their HIIT workouts to about three sessions per week. "At first, people hate HIIT workouts, but they can be addictive," Wood said. "Don't allow yourself to burn out by doing it too often. A few times a week is sufficient."
How to Master the Cross Trainer
Especially for beginners, the cross trainer can be a little more complex than a treadmill or stationary bike. In fact, if you approach your time on a cross trainer without proper form, you could end up getting injured or not seeing the results you were hoping for. Follow Wood's advice below to ensure a safe and effective workout.
- Don't lean forward or backward. Your body should make a straight, even line that is parallel to the walls in front and behind you. If you're leaning at any angle, you're putting too much pressure on your knees or back and may not be getting the full range of motion.
- Use the handles. If you're not using your arms on the cross trainer, you're missing out on some serious cardio benefits. Plus, you're preventing your arms, core, and stabiliser muscles from being harnessed throughout the motion. The elliptical is a total-body workout, so treat it like one.
- Keep your head straight and looking directly ahead of you. This will help you keep your balance and force you to keep proper form. It will also ensure that you aren't distracted and stay focussed throughout your workout.
20-Minute Elliptical HIIT Workout
While there are interval-training presets on every cross trainer, your best bet is to guide yourself through your own workout. Here's a simple plan from Wood to get you started.
- Warmup: Move at a light pace, equal to a jog, for two minutes.
- First interval: Increase the resistance or incline on the machine so you feel like you're sprinting, and push yourself as hard as you can go for 30 seconds.
- Second interval: Reduce the resistance or incline to a more comfortable level, equal to a run but not a sprint, for one minute.
- For the remainder of the workout: Repeat the first and second intervals up to 10 times.
- Cooldown: Finish your workout with a three-minute jog.