Sunday, June 10, 2012

Sunday Shred - Elliptical HIIT Cardio

It's Sunday and that means it's time for Sunday Shred! The response to last week's Glute and Thigh Toning HIIT Cardio Routine was phenomenal! I really hope you had an opportunity to try it out and maybe even download the playlist for the workout!

Many of you asked for a routine that you could do on the elliptical versus the treadmill and this week, I wanted to give you just that! Here it is!

The Lean Legs Elliptical HIIT Interval Routine - 45 minutes
 


Here are a few things to consider:

1. I am likely to do this routine on a day I am not lifting since it is 45 minutes long. You are welcome to do it on arm day or chest and back day, but so you don't have to stay in the gym for hours, I would suggest doing it on an off-lift day.
2. This program was designed for a gym-quality, Precor Elliptical. This is NOT to say you cannot adapt it to your home or other gym elliptical machine. Just figure out your max incline, speed and resistance available and adjust accordingly.
3. If you cannot do these speeds and/or resistance, NO problem! Work up to it!
4. DO NOT hold on to the handles or machine itself unless absolutely necessary. You will get optimal results if you focus on using your lower body for the majority of the effort. It is okay to "pump" your arms.
5. If you need a more readable version of the actual workout, please download the PDF from here.

Enjoy and get your sweat on!

* Be sure to check out our workout plans here.

Tiffany

26 comments:

  1. I died just reading this! But in a month, maybe, hopefully, I can do this! At least I have a goal! Wow, that just scares me, but I so want to be able to do it. Thanks for sharing and inspiring me.

    ReplyDelete
    Replies
    1. Pavao - have you tried it? Don't let it scare you - you can do it!

      Delete
  2. I can't wait to try this!!! I tried your treadmill version last week and I'm still recovering from the shin splints (ouch!- I get them nearly every time I'm on a treadmill but not the elliptical). Thanks for the great workout!

    -Ashley

    ReplyDelete
    Replies
    1. Absolutely Ashley! Hope that you got through it - no shin splints anymore!

      Delete
  3. Wow! That looks like an intense leg workout! I will pin this to save it for after my pregnancy! :) Thanks!!

    ReplyDelete
  4. Is there a playlist to go with this one? Thanks!

    ReplyDelete
    Replies
    1. Not right now - maybe we can create one for you later!

      Delete
  5. Good stuff!! Wondering if you could create one for the Arc? That is my preferred cardio machine at the gym!

    ReplyDelete
  6. I m loving the HIIT treadmill one that is intense, can't wait to try the new elliptical. May be dumb but I cant figure out how to get the the workout darker than grey, also cant figure out how to print on the PDF.

    ReplyDelete
    Replies
    1. Did you use the PDF link I created?

      http://www.scribd.com/doc/96625781/Lean-Legs-Elliptical-HIIT-High-Intensity-Interval-Training-Routine

      Delete
  7. When I printed this out, it was almost unreadable... tiny print, and in gray. I want to take it with me when I work out, but not sure what to do so that I can read it.

    ReplyDelete
    Replies
    1. Did you try accessing the PDF File Available? The link is above, but you can also get there at:

      http://www.scribd.com/doc/96625781/Lean-Legs-Elliptical-HIIT-High-Intensity-Interval-Training-Routine

      Delete
    2. Why can't this be in adobe acrobat, so we don't have to pay to print?

      Delete
    3. Hi Melissa - Scribd is a free service. You should not have to pay to print with them!

      Delete
  8. How do we relate strides per minute to the speed you have in the PDF? Loved the workout, helped it to go by super fast!

    ReplyDelete
    Replies
    1. A Girl and her hill - I totally wish that I could help you out on that! Are you doing it outside? If so, I would suggest using a phone app that helps you to judge the speed you are going. This will be the easiest way to relate it.

      Delete
  9. I really want to get into HIIT workouts, and love all the options you've made! Thanks so much!
    My problem is that I get distracted figuring out what incline, resistance, etc. is next. Any suggestions? Apps or anything?

    Thanks!

    ReplyDelete
    Replies
    1. BlondieJenn, I totally wish there was an app created for this! Unfortunately, if there is, I don't know about it. I would print it out and study it before you hop to do your HIIT. This will ensure you have some knowledge of perhaps how many sprints, etc you will be doing before hand. Good luck!

      Delete
  10. HI there, I can't get this to print or download without signing up for a paid scribd account. Is this right?

    ReplyDelete
    Replies
    1. That shouldn't be correct! Scribd has free accounts.
      If that still doesn't work, email us at thegang@heandsheeatclean.com and I will send you the PDF version by email when I return home from work.

      Delete
  11. i am having the same trouble in having to sign up and pay to get your workouts. i don't know how to sign my name as who is commenting either. Nothing i tried seemed to work. rdmermis@ruraltel.net so i had to sign anonymous!

    ReplyDelete
  12. This looks like a really great interval workout, but I wanted to point out - HIIT stands for "High Intensity Interval Training" and by definition cannot be done for long periods of time. If you can do it for more than 10-15 minutes, you're not working hard enough. This workout is interval training, but not HIIT.

    ReplyDelete
  13. I have done this twice and love it, #1 through 5 is killer but I push through. The Precor Elliptical that I use does not record speed.

    ReplyDelete
  14. how many days per week do you recommend this?

    ReplyDelete

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