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. Image Source: Getty / Tempura