20 Minute HIIT Elliptical Workout - Burn ~150 calories

Photo by Bruno Nascimento on Unsplash

I used to spend a lot of time on the elliptical going at a steady pace until I burned up whatever number of calories I was going for. It would take forever! This workout utilizes HIIT (High Intensity Interval Training) and helps you to burn a lot of calories in a short period of time. It's characterized by short periods of "sprinting" going as hard and fast as your can, punctured with periods of rest in-between, with slower activity to help you catch your breath before the next sprint. HIIT workouts also trigger your body to burn more calories in the 24 hour period after your workout. 

This elliptical workout below is one I do during lunch at my work gym all the time. It only takes 20 minutes so is perfect if you're short on time. I usually burn at least 150 calories from this workout (thought this will vary person to person depending on your weight, speed and resistance you use during the workout). And I feel better the whole rest of the day, even if this is the only thing that I do. 

I've pasted detailed instructions below, but the workout is pretty simple. Warmup for a few minutes, then do 2 minutes of sprinting and one minute of rest in-between. I aim to do at least 4 sprints. 

In the beginning, if you can't do four whole sprints, don't get discouraged! When I first started this workout, I could barely do three. Now, I regularly achieve four and even do five or six sometimes. 

This workout is really flexible so adjust it to fit your needs and fitness level. For example, if you can't sprint for a whole two minutes, reduce your sprint periods to one minute, or even 30 seconds. The point is to just get moving, and get your heart rate up. 

Does anyone else have any HIIT workouts that they do? Let me know in the comments below!

20 Minute HIIT Elliptical Workout:

  • 1-4 minutes: warm-up, resistance 5-7

  • 4-6 minutes: sprint, resistance 10-15 (go as hard, fast as you can)

  • 6-7 minutes: cool down, catch your breath, but keep moving, resistance 2-7

  • 7-9 minutes: sprint, resistance 10-15

  • 9-10 minutes: cool down, resistance 2-7

  • 10-12 minutes: sprint, resistance 10-15

  • 12-13 minutes: cool down, resistance 2-7

  • 13-15 minutes: sprint, resistance 10-15

  • 15-20 minutes: cool down, resistance 2-12

Want more workouts? Try my 20 minute walk/run HIIT workout here!