Cross Trainer Interval Workout

Want to maximise the amount fat you burn while using your cross trainer?

One of the most efficient ways of burning fat is through interval training or sometime better known as High Intensity Interval Training (HIIT). HIIT involves alternating between low intensity and high intensity work rates. Apart from being one of the most effective ways to burn fat, there are also other benefits of HIIT such as it helps to boost your metabolism and can help to break through plateaus.

HIIT

Another great thing about a cross trainer interval workout is that the workouts tend to only last between 10 and 15 minutes instead of the 30 to 60 minutes of steady state cardio the majority of people do. You will also find that despite the workout being shorter you will still get an aerobic fitness level increase as your body will become more efficient and will actually help to improve your steady state workouts when/ if you decide to do one again.

I have put together a workout that you can follow and give it a go yourself.

I would only recommend this workout of users that have already built up a satisfactory level of fitness as this is a very intense workout and could be a bit of a shock to the system.

Step 1 – Warm Up

Spend 5 minutes getting your body ready for the hard part. Set a low speed on your elliptical trainer and maintain it for 5 minutes. I would then recommend to spend a couple of minutes stretching so that your muscles are nice a loose to avoid any pulls and possibly causing yourself injury.

Step 2 – The Workout

In this workout you have two different phases, the work phase and recovery phase. During the work phase you are going as fast as you possibly can at the maximum resistance you can handle. In the recovery phase you reduce the resistance to a level where you are able to catch your breath and maintain this level. Some people stop exercising during the recovery phase but I wouldn’t recommend it as it is good to keep the muscles moving and get the oxygenated  blood into the muscle and help the lactic acid to disperse.

Work Phase

Recovery Phase

30 seconds
120 seconds
30 seconds
120 seconds
30 seconds
120 seconds
30 seconds
120 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds

Step 3 – Warm Down

Once you have finished doing all of you work phases it is important to warm down properly. Put the resistance down and maintain a nice and comfortable pace for between 3 – 5 minutes allowing your body to slowly cool down. You should also perform some stretches again helping to disperse that lactic acid and it will help with your recovery so that you are able to walk the following day!

This workout is simple but effective. Once you have done this workout a couple of times, if you find that you feel the recovery phase is slightly too long then feel free to reduce it, or try to increase the resistance in the work phase as you want to be working at your maximum intensity.

This is a great cross trainer workout but it can also be used on other types of exercise equipment so don’t be afraid of giving it a go. I hope you enjoy this workout and it helps you to burn those few extra pounds of fat you want to lose.