20 Minute Tabata Style HIIT Elliptical Workout

One of my all-time most popular posts and my #1 most popular workout on WHOLEistically Fit is my Huff + Puff HIIT Elliptical Workout. Since I like giving my readers want they want, I’ve been meaning to come up with another great HIIT elliptical workout for you. This past week, I did just that!

Tabata HIIT Elliptical WorkoutDisclaimer

This elliptical HIIT workout is fast-paced, intense, and done tabata style. If you aren’t familiar with tabata, Fitsugar has a great quick and dirty overview of it that’s worth checking out.

I did this workout on the Matrix A3x Ascent Elliptical on the manual setting and utilized the moving arm handlebars. I tell you this not because I’m endorsing this elliptical machine but rather because I know that elliptical machines differ and thus this information may be helpful. Depending on what elliptical machine you use, you may find that you need to increase or decrease the resistance and/or the RPM’s to get the same effect.

If you follow the basic guideline of this workout coupled with the rule of thumb for tabata style HIIT workouts (all-out effort for 20 seconds, rest for 10 seconds, repeating this cycle 8x for a total of 4 minutes for each tabata set), you’ll have a great workout!

Please keep in mind, however, that tabata / HIIT workouts are extremely intense and require you to push yourself to your max. This type of workout is not suitable for everyone. Be sure to listen to your body and adjust this workout to suit your level.

Gymboss Interval Timer

Also, something I highly recommend for performing this type of workout is a Gymboss Interval Timer. I absolutely love mine and use it every time I work out, even if just to time my rest periods between sets. I love this product so much that it actually made my Fitness Christmas Wish List this past year. It’s great because instead of having to keep my eyes glued to the clock for this workout, my interval timer allowed me to keep my focus on my RPM’s.

I hope you enjoy this workout just as much as my other HIIT elliptical workout! Let me know what you think in the comment section and tweet me pics of your sweaty results once you complete the workout. #IHIITtheElliptical :D

Enough jibber-jabbering. Let’s HIIT it!

  • Q: What do you want to see more of on WHOLEistically Fit?
  • Q: What are your favorite elliptical workouts?

Disclosure: I was not compensated in any manner by any of the companies mentioned in this post. I have included an Amazon affiliate link in this post for the Gymboss Interval Timer. If you choose to purchase the Gymboss, I’d greatly appreciate it if you would use my link. The small percentage I get from your purchase doesn’t cost you a thing, but it helps support the work I do on WHOLEistically Fit. Your support is immensely appreciated! You can rest assured that the opinions shared here are honest and 100% my own. For more information, please visit my Disclosure Policy.

18 thoughts on “20 Minute Tabata Style HIIT Elliptical Workout

  1. Pingback: HIIT and Getting back to your fitness goals/routines after a break - How Does Dee Do It

  2. I found that when I used to get on an elliptical, I would get bored quickly and rarely pushed myself like I could. A friend told me about some killer elliptical workouts on iTunes. They basically have a top-notch trainer taking you through a HIIT routine for the elliptical. It’s great for weight loss and seriously kicks my butt every time, in just 20 minutes: http://bit.ly/EllipticalExpress_iTunes.

  3. Pingback: Friday Favorites! | the key ingredient

  4. How often would you recommend this workout to someone trying to lose 20 pounds and tone up? 5 times a week or is that too often? I also do push-ups, leg/glute exercises, and 20-30 minutes of the weighted hula hoop in one workout.

  5. I have done numerous bike workouts tabata style, 20 min and now after a while i can really tell the difference and I feel so much stronger. Can’t wait to try this!!

    • That’s awesome, Catherine! It’s always so rewarding to see/feel results from your hard work. I hope you enjoy the workout and please let me know how it goes. :)

      • It was tiring! Ended up doing 8 instead of 12 on the last one and not hitting the rpm’s…and left my heart pumping hard when I finally got off. It feels so strange sprinting on an elliptical.

    • Hi Kari, the elliptical I used had an incline & a resistance option. I did zero incline and just altered the resistance. If the elliptical you’re using doesn’t have a resistance option, you could play around with increasing and decreasing your incline instead. Hope that helps! :D

    • Hi Virginia, thanks so much for your question. I don’t know about your specific knee injury, so I can’t say for sure. In general, the elliptical machine places less stress on the knees than the treadmill. Other good options are swimming, the rowing machine, and stationary bikes. All of these can be done HIIT-style. You know your body best, so if you experience pain or discomfort when trying out this or any other HIIT workout, definitely stop. I’d also recommend limiting HIIT workouts to only once or twice a week and varying them with other types of cardio and strength training. For a more personalized response, I’d recommend checking with your doctor and/or personal trainer. Hope this helped! :)

    • Awesome!! :D Let me know how you like the workout. HIIT on the elliptical really kicks your booty, but in a really good way.

  6. Pingback: HIIT Elliptical Workout Guaranteed to Scorch Fat

    • Thanks!! It was a great workout. Tough, but I really enjoyed it. :D I appreciate the feedback on what kind of posts you like & I’ll keep that in mind for sure. I love doing workout posts, so that’s not going to be too hard for me to accommodate. ;)

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