HIIT, also known as high-intensity interval training, is one of my favorite workouts. Last summer, I broke my foot and was unable to run. As a runner, this is one of the hardest things to hear and have to face. Instead of dwelling over it, I began increasing the intensity of my training by doing workouts that would help keep my cardiovascular system fit for when I was able to run again. I did not know at the time that I was actually doing HIIT workouts, they were just workouts I personally found fun and produced good results. The elliptical became my best friend that summer and I continue to do those type of workouts on it when I need rest days from running right now. Ellipticals vary so the resistance and incline you are able to change throughout the workout is dependent on the machine you are using. The best advice is find what works for you. I tend to not go into a workout with a predetermined outline, I see how my body feels once I warm up and I go from there. Here is a pretty standard workout that I actually did today. I do not really focus on the strides per a minute other than trying to stay pretty consistent throughout the duration. I am always all over the place with the resistance and incline because I personally like how it confuses my body on what is coming next.
Warm up: 0:00-10:00 minutes resistance 4 incline 4
Workout:
10:00-11:00 resistance 6 incline 7
11:00-12:00 resistance 10 incline 7
12:00-13:00 resistance 6 incline 7
13:00-14:00 resistance 8 incline 9
14:00-15:00 resistance 6 incline 7
15:00-16:00 resistance 10 incline 10
16:00-17:00 resistance 6 incline 7
17:00-18:00 resistance 9 incline 12
18:00-19:00 resistance 6 incline 7
19:00-20:00 resistance 10 incline 15
20:00-21:00 resistance 5 incline 9
21:00-23:00 resistance 10 incline 3
23:00-24:00 resistance 6 incline 3
24:00-26:00 resistance 8 incline 9
26:00-27:00 resistance 6 incline 7
27:00-29:00 resistance 10 incline 12
29:00-30:00 resistance 6 incline 5
cooldown: 30:00-40:00 resistance 4 incline 3