Cardio Cardio Machines Intense Elliptical Interval Workout By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on January 26, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michele Stanten, ACE-GFI Reviewed by Michele Stanten, ACE-GFI Michele Stanten is a walking coach, certified group fitness instructor, and running coach. She is the author of Walk Off Weight and The Walking Solution. Learn about our Review Board Print Mike Kemp / Blend Images / Getty Images Getting bored by your usual elliptical workouts? Maybe it's time for a change. Spice Up Your Workout With Intervals This elliptical trainer interval workout is just what you need to step things up, burn more calories, and make your workout just a little more interesting. Here's how it works: You'll do about 7 high-intensity intervals that will require you to increase your resistance levels in 1 to 2-minute increments. Your goal is to get your heart rate up and get to about a Level 7 or 8 on this perceived exertion scale, also called an RPE (rating of perceived exercise) scale. Between each high-intensity interval, you'll get a recovery period of about 1 to 2 minutes to let your heart rate go down, catch your breath, and get ready for the next interval. You want to work outside of your comfort zone, but not so hard that you feel breathless. Precautions See your doctor if you have any medical conditions, injuries, or other problems that preclude exercise. How To Start with a warm-up and gradually increase your intensity, either with speed, resistance, or both until you're working at a moderate pace, or about a Level 4 or 5 on the RPE scale.Perform each interval as shown below, increasing or decreasing resistance to work at the suggested perceived exertion.The resistance levels are only suggestions, so choose a level that works for you and back off if you feel you're working too hard. Keep in mind that different machines have different ranges when it comes to resistance. The chart below is based on an elliptical that goes up to resistance level 12. You can adjust according to your machine's settings. Use perceived exertion as your guide.Finish with a cool down and a stretch. Time Resistance/Level Perceived Exertion 5 min Warm up at an easy resistance 4 1 min Increase Res to Level 4-5 5 1 min Increase Res to Level 8-10 7-8 2 min Decrease to Level 4-5 5 2 min Increase Res to Level 8-10 7-8 1 min Decrease to Level 4-5 5 1 min Increase Res to Level 9-11 8 2 min Decrease to Level 4-5 5 2 min Increase Res to Level 8-10 7-8 1 min Decrease to Level 4-5 5 1 min Increase Res to Level 9-11 8-9 2 min Decrease to Level 4-5 5 2 min Increase Res to Level 8-10 8 3 min Level 5 - Steady state 6 1 min Decrease to Level 4-5 5 2 min Increase Res to Level 8-10 8 2 min Decrease to Level 4 5 4 min Level 5 - Steady state 6 5 min Cool down - easy pace 4 Total Workout Time: 40 min One thing to consider is that, as the workout progresses, you'll get tired and you may not be able to sustain the same level of resistance. The idea is to try to stay at the same level for each interval but, if you're getting too far out of your aerobic zone, to the point where you're breathless, decrease your resistance as needed. Interval training, by definition, is designed to get you out of your comfort zone so that you're working harder, but only for short periods of time. You want to think about how hard you can work for the allotted time. For example, if a work interval is one minute, you can probably work at a higher level than, say, a 2-minute work interval. Similarly, the recovery intervals should leave you feeling ready for the next work set. If you're still breathing hard take some extra time to recover. Last, don't skip the warm-up or the cooldown. The warm-up allows you to gradually increase the warmth in your muscles so that exercise is easier. The cooldown lets your body come back to where it was before you started. Think of it as your reward for a job well done and a time to breathe and reflect on your workout. By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies