I am going to begin HIIT today when I get off of work. I wondered should i do my sprinting on a harder level on the elliptical machine or just stay at the same level and just sprint? I know ideally I should put it on a harder level and sprint but just beginning that will probably be difficult. any suggestions appreciated

I might suggest treating it like an experiment.

Start by using the same level and sprinting... and if that isnt enough (its all up to you afterall).. then up the level and sprint during the next interval.

Its my understanding that H.I.I.T. Has increasing peaks and the same valley like:

jogging at 50%
sprinting at 60%
jogging at 50%
sprinting at 70%
jogging at 50%
sprinting at 80%
jogging at 50%
sprinting at 90%
jogging at 50%

something like that.

So if you arent getting up to level of exercion that you think u should be at, up the resistance and speed to get to that level.

Hi!
I use my stationary bike for HIIT, but I have a friend who uses the elliptical. She keeps it on Level 6 the whole time. I switch between L2 and L6. For me, it's too difficult to get a quick enough recovery if I keep it L6.........for her, not. I suspect it has to do with the fact that you're standing on an ellipt.; seated on the bike. But we figured this out by trial and error.......so experiment.

The important thing with HIIT is to get your heart rate pretty dang high for 15 seconds.......move like your life depended onit, and then allow yourself to recover, but not toooo much. Then do it again.

Be sure to get a good 5 min warm up in (low level), and at least a 5min cool down (low level). So far, I can only do about 10min of actual intervals before pooping out, but I have found the L6 starting to feel a tiny bit easier.

No matter how many actual intervals you are able to do, stay on the thing for 30min total, to get the most benefit----fill in the extra time at a low level, and mybe do one more interval just before you cool down.

Have fun! True HIIT really kicks your butt, but in a good way,

Oh, and one more tip........ place your elipt. on a mat or something, cuz they have a tendency to hump along the floor when you're pushing that high level.

Hi - I do my HIIT on the elliptical as follows:

5 minutes level 1 warmup
go to level 5 for one min.
level 6 for one min.
level 7 for one min.
level 8 for one min.
level 9 for one min.

keep speed as fast as you can go

then after level 9, move back to level 6 for 1 min, then 7 for 1 min, then 8, 9 and 10 - then go back down to level 7 and go up each minute to level 11 - then back down to level 8, increasing minute by minute to level 12

I switch direction every 5 minutes so that half the time I go backwards. I keep my speed always above 60 rpm, but try to get it above 70 when I can.

This is killer - I do a machine-generated 5 minute cooldown - total of 30 minutes and it burns almost 500 calories. Of course, this can be adapted so that you start at level one and work your way up - I've been doing it for 1 1/2 years so I've had to increase the intensity often to keep it as challenging (that is, killer - makes me want to puke!!!!!)

:-) aj

I used to do interval HIIT on the elliptical. I do a more steady sort of HIIT now - mostly personal preference but I found I was dipping into an overtrained phase at the intensity I was doing. I actually burn more cals now than I did before.

Anyway, here was my routine: It was on a LifeFitness 9500 series elliptical trainer at my peak of development on this routine.

I usually did 2 sessions - one in the morning and one in the afternoon before weights. The morning session is the one I'll outline below but the afternnoon was usually the same except I started 2 levels lower.

Manual Training Program: 20 Minutes
Start Level 17
00:00-00:30 Fast Step (on toes) Interval at 90-95 RPM's
00:31-00:60 Regular Step Interval at 75-80 RPM's
01:00-01:30 Fast Step (on heels) Interval at 92-97 RMP's
01:31-02:30 Regular Step at 75-80 RPM's

Move to Level 16

02:30-03:00 RPM'sRegular Step Interval at 78-83 RPM's
03:01-03:30 Fast Step (on toes) Interval at 95-100
03:31-04:00 Regular Step at 78-83 RPM's
04:01-04:30 Fast Step (on heels) Interval at 97-102 RMP's

Move down to Level 15

Same basic pattern - I would then do 5 minutes at level 15 doing a 30 second sprint at the 6, 7, 8 and 9 minute marks. Then 5 minutes at level 14 with 30 second sprints at the 11, 12, 13 and 14 minute marks. Then down to level 13 and keeping a steady pace at 80-90 RPM's for 5 minutes, 3 minutes at level 12 at about the same speed and a 2 minue cooldown.

When I am no the tread I do the 5 WU, 15-18 HITS on the 45s and 5 cool down with an all out go for 1-2 minutes at the end. Finish off with ET at around 15-20 min.

If I use the ET I Hit 1 min. intervals on L6 with all out at the higher sets. time 5 WU, 15 Intervals, 5 cool down done.

My HRT is about the same but tread gets me pumpin faster.

Hater bike for this as my butt still hurts from 5 years of biking

Thanks for the great suggestions!! I will play around and see what works best for me!!