HIIT Cardio on the Elliptical to Burn Extra Fat

Published: 17th February 2010
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After years of spending up to an hour of my time working out on the elliptical, I got bored. Then I uncovered a way to finish my cardio workouts on the elliptical by as much as 15 times quicker. I also uncovered that I could burn body fat for a much longer time even after my training had ended.

Would you believe me if I revealed to you I could show you a 4 minute workout that would be just as efficient as your typical 60 minute exercises? If so, would you be willing to spend 4 minutes to get rid of your 60 minute workout?

Well, the good news is that a 4 minute high intensity cardio program on the elliptical to burn extra fat works. In this article, I am going to show you how to modify your typical cardio training on the elliptical and manipulate it into a turbo-charged body fat burning training. This workout will continue burning fat for up to 24 hours after you have finished your session.

I am not going to explain HOW this condensed hiit session is more effective at burning body fat and improving your fitness quickly. That is going to be explained another day. However, let me just point out that current research shows strong evidence to support it.

There are 2 straightforward methods to modify your elliptical program session to elevate the difficulty level so that you can complete it in such a short amount of time. The important thing to remember with this type of interval training routine is that it must be a maximum effort. If you decrease your intensity to the same intensity as your normal long duration routine, then your outcome will not be as dramatic.

1. Crank Up the Incline: Increasing the incline on the elliptical trainer to a effort that makes your give a maximum exertion will exhaust your short term energy reserves.

2. Increase the Resistance: Increase the resistance so that you continue to train at the same rhythm but requiring a maximum attempt to do so.

Obviously you are not going to be able to maintain this level of intensity for a long period of time. If fact, the real secret behind this hiit cardio system is that you don't have to.

Here is your 4 minute interval training cardio program on the elliptical to burn belly fat:

Begin with a 3-5 minute warm up that will increase your body temperature an adequate amount so that you feel like you are starting to sweat.

You will do 8 sets of high intensity work sessions lasting 20 seconds with a 10 second active rest in between. During your 20 second work session you will revise your incline or resistance. You should not need to change both together.

During your active rest, drop your incline or resistance back to a low difficulty level. Repeat this cycle 8 times for 4 minutes. This is also known as a Tabata protocol.

If you did the training right and with enough difficulty you should feel exhausted.

Hiit cardio on the elliptical to burn extra fat is the most valuable method to increase your body's capability to burn fat throughout the day. By altering your incline or the resistance on the elliptical trainer you are able to make your training effective enough that you don't need to spend one hour on your program. Now you will have time to do other things that you enjoy.

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