Do you dance on the tune of your friends always? If so, then please don’t do this at least when you are going to make a workout routine. Workout routine is a very important thing that can have both good and bad impact on your health. Hence, before choosing the workout, judge whether you can take it or not. If you ask me to suggest some effective workouts, I would like to recommend you HIIT (High-intensity interval training). No, I’m not telling to dance on my tune blindly. I am going to discuss three most-effective HIIT elliptical workout in detail to make you understand whether you should go for them or not. But, first of all, it is important to give you a brief insight into HIIT.
HIIT is a kind of cardiovascular exercise strategy that is executed by alternating the short periods of anaerobic exercise. You can apply HIIT to running or to squatting. In comparison to ordinary cardio, it is much effective as its intensity is higher than the normal ones and you can increase your aerobic and anaerobic endurance. At the same time, it burns lots of fat. A study reveals that HIIT burns adipose tissue up to 50% more efficiently than the low-intensity exercise. Apart from these, it helps a lot to speed up the metabolism rate.
Here, We are going to tell you about three effective elliptical workouts that can help you lead a healthy life.
1. Explosive cardio elliptical workout
Goals:
Gaining speed and stability
How to do it:
Let’s split down the workout into four phases. Don’t forget to take an interval at the end of each phase.
Phase one:
You should give medium effort in this phase:
- Run 1 min ( with open grip)
- Run 1 min (with curved grip)
- Run 3 min (with full grip)
- Take 1 min to recover
Phase two:
Like the previous phase, medium effort is required for this phase:
- 1 min for sprint (with center grip)
- 1 min for recovery
Phase three:
Start phase three with medium effort:
- 1 min for sprint (with center grip)
- 1 min for recovery
Phase four:
- 1 min for backward sprint ( with center grip)
- 1 min for backward recovery
The explosive cardio elliptical workout is all about speed. You need to make proper use of the arm bars. While you are grasping the bars, you need to take the bounce out of your legs. You need to feel like your feet are pressing into the pedals. Make it sure that your arms act like the main muscles that are powering you. If you feel that your arms are passing through fire and your legs are getting little more break, then relax! You are doing it properly. Next, you should roll through your feet and begin to push your pace for a seven-minute warm-up session. It would be better if you finish the workout with a two minute cooling down session.
2. Elliptical resistance workout
Goals:
Increasing strength and endurance.
How to do it:
Elliptical resistance workout should be divided into three phases.
Phase one:
Begin phase one with hard effort
- 4 min 20 sec for sprint; 10 sec for jog
- 1 min for recovery
Phase two:
Put medium effort for phase two:
- 5 min 30 sec for sprint; 30 sec for jog (keep increasing ramp by .25 each set)
- 5 min 30 sec for sprint, 30 sec for jog (slowly lower the ramp by .25 each set)
- 1 min for recovery
Phase three:
Phase three requires your hard effort:
- Run 10 min 60 sec; 60 sec for jog (gradually lower the effort, and increase the pace each set)
When you are increasing the ramp resistance, you should have a feeling that you are dragging your feet through the mud. Don’t forget to assure that you are able to keep a consistent pace. If you feel that your stride gets choppy, you have gone too high. All you need is to stride gently on the elliptical for two minutes to make your muscles warm. Then, just dive right into this resistance workout and finish it with a 2 min cooling down session.
3. Elliptical mixed madness workout
Goals:
Achieving upper body, and core balance, and stability
How to do it:
Like the previous one, this exercise is also divided into three phases.
Phase one:
Put medium effort in this phase:
- 1 min for left (full grip); for right (center grip)
- 1 min for left (center grip); for right (full grip)
- 1 min for left (full grip); for right center grip)
- 1 min for left (center grip); for right (full grip)
- Run for 1 min (full grip)
- 4 min 40 sec for sprint; 20 sec for jog (center jog)
- 1 min for recovery
Phase two:
Phase two also requires medium effort:
- Run 1 min (open grip)
- Run 1 min (full grip)
- Run 1 min (full grip; pull left, push right)
- Run 1 min (full grip; push left, pull right)
- Run 1 min (full grip)
- 1 min for recovery
Phase three:
Like the previous phases, put medium effort:
- 6 min for sprint (alternatively sprint right and left leg each minute)
Push your pace and run backward in order to assure it that your hamstrings are getting attention. During this activity, make your upper body isolated. Posture plays the main role here. You should keep a soft bend in your knees, pedal heel to toe. Apart from this, try to maintain an upright posture.
A Final Takeaway
Who doesn’t want a healthy and attractive body? In order to get such a body, you need to put little efforts regularly. Be determine, follow these three HIIT elliptical workouts regularly and let your friends be jealous of your body.
Do you need any other suggestion regarding HIIT elliptical workout? Write to us now and we will get back to you soon!
Also you can check out our Elliptical Stepper Machines
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