I despised the elliptical. Not because it was hard or challenging… The opposite, actually. It was too easy.

Over the first 10 years of my personal training profession, not once did I assign my clients an elliptical workout. Not even a warm up. Something about the feeling of floating on air while exercising… I just didn’t like it. I think of this guy…

Until one day… I put myself through hell on the thing. Since then, I’ve never looked at an elliptical the same…

In fact, the elliptical interval training workout on this page is one I’ve now recommend to thousands of clients. Here’s how it went down…

I step in the gym for “cardio day”… it was raining outside.

All the cardio machines were taken… as I mentioned… it was raining outside.

And when it rains, everyone pours in the gym (pun, nailed)…

Took one look around to find all 20+ treadmills occupied.

Stairmasters full. And the one ergometer machine hidden in the back corner of the room… stolen.

I love ergometers. It’s a passion. Different article for a different day…

Back to ellipticals. Several ellipticals were open for the taking… so I took.

I told myself, if I’m going to exercise on this “pansy-machine” (which I regret saying), I’m going to make it the most gut-busting cardio workout this machine has ever seen (oh, the ego)…

Started off with a few minutes warming up. The automatic fan kicked on. And a gentle breeze hit my face as I was gently gliding on the machine’s pedals…

At this point my preconceived thoughts of the elliptical being the “sissiest” machine in the gym was holding true…

I  took a peak over my shoulder to see if any treadmills had opened up so I could quickly jump off the thing… nope.

However, once my elliptical interval training workout started… my thoughts quickly changed.

First, I had to crank up the resistance on the machine to full-blast. It’s different for everyone. Mine went up to “20”. Not sure how to quantify that.

My tip: Select a resistance on the elliptical that makes you feel like you’re giving an 8/10 effort. Moving the handles and the pedals should feel challenging.

It’s important to do this. Because as you ramp-up the speed of your motion during the elliptical interval training sprints, your legs and arms will gain momentum and move more fluently… lightening the resistance. 

Point is, choose a strategic resistance that appropriately challenges YOU.

From there, you’ll begin the sprint portion of your elliptical interval training workout.

This includes an all-out maximal effort on your part. 100%. No holding back.

Word of advice: it shouldn’t look like this…

However, you will look undignified (a bit silly)…

If You Care Too Much What Others Think, This Elliptical Interval Training Workout Is NOT For You…

This is for the men and women who want RESULTS. And will unapologetically go after them. I salute those kinds people and give you a digital fist bump from afar…

If that’s you, let’s keep rolling…

Your elliptical interval sprint duration should last for 20-30 seconds. 20 seconds if you’re just starting out. 30 if you consider yourself pretty fit.

This is where most people get interval training wrong.

Most Interval Training Workouts Are Too Short For Noticeable Results

Traditional interval training workouts typically last 6-10 seconds per interval. Although, this isn’t a bad thing… it’s not ideal if you want maximal results.

A recent study published in the British Journal of Sports Medicine shows lactic acid is the #1 factor for achieving an exercise induced growth-hormone response (1).

Which is vital for muscle-growth.

Yet traditional 6-10 second HIIT interval training workouts don’t last long enough to reach thelactic threshold… a.k.a. the secret sauce of muscle building and effective fat burning cardio…

Not until 15 to 20 seconds of all-out sprint effort does your body begin producing lactic acid… yet most guys and gals never reach that point in their training.

One of the reasons being… it hurts!

If you didn’t know, lactic acid is responsible for the ever present burning feeling in your legs when performing a set of 20-30 squats…

Or the feeling you get when your arms are like noodles after a 15 rep set of bicep curls. Most people only get this kind of lactic acid pump when weight-lifting…

However, today you can break the barriers of lactic acid training. And not just reach lactic threshold via strength training, but with specific cardio strategies that help you utilize more of this chemical for building lean muscle and efficiently burning flab.

In just a moment I’ll give you another powerful technique you can use during your cardio workouts to take your results to greater levels than you probably imagined…

DON’T Make These Cardio Mistakes. Click On The Banner Below For Your FREE 6 Deadly Sins of Cardio Report

But if I haven’t been entirely clear… your elliptical interval training workout should last 20-30 seconds for max results.

And second word of warning (just to be polite): It’s going to hurt. Your lungs will feel on fire. Your legs and arms will weigh heavy like cement. And the last 10 seconds of each sprint will test your mental grit…

Yet because you’re still here reading this article, I know you’re serious.

Onto the next technique that will turn your easy-peasy elliptical stroll into an anabolic elliptical interval training workout from hell (with heavenly results)…

Buteyko Breathing For Nitric Oxide Production

Here’s another trick you’ll want to add to your workout if you’re determined to get the best results from your cardio regimen…

Have you heard of Buteyko breathing? Probs not. Most people haven’t. It’s a special breathing technique developed by a Soviet Union scientist in the 1960’s…

And when used during your elliptical interval training you’ll experience tons of anabolic benefits… one being, a massive surge in nitric oxide production (2)…

Here’s why that rocks for guys (will get to the ladies in a sec)…

It’s Like Viagra!

Nitric oxide is the infamous “Viagra chemical” that helps guys last longer and perform stronger in bed.

And instead of becoming a slave to the little-blue pill… and selling your soul to Big Pharma and their nasty side-effects, this one breathing hack may do the trick…

And there’s plenty more benefits when your natural nitric oxide levels increase…

Like improved cardiovascular health, lowered blood pressure, bigger muscle pumps, and greater nutrient delivery to your muscles for faster recovery.

And The Benefits For Women…

Well, just like the fellas… women will notice an increase in libido as well. In fact, one small double-blind study showed postmenopausal women who consumed a nitric oxide supplement had an increase in sexual desire and arousal.

Both sides are winning in the bedroom with this one.

And there’s the same cardiovascular benefits as well like, lowered blood pressure, and lowered risk of arteriosclerosis and angina. Women will also experience greater nutrient delivery to muscles for faster recovery in between workouts…

Here’s your new elliptical interval training workout. Trust me, you won’t train the same after using these two techniques.

The Elliptical Interval Training Workout From Hell

Warm up: 5-minutes to improve circulation and prepare mentally
Interval sprint: 20-30 second elliptical sprint w/ Buteyko breathing
Rest: lower resistance and lightly continue moving for 120 seconds w/ Buteyko breathing
Repeat x4
Cool down: Before exiting the machine, continue moving lightly for 5-minutes

It’s simple. Yet advanced. Simple in formatting. Advanced in technique. Simple in execution. Advanced in results. Just sayin’. This WORKS.

If you enjoyed the article, on how to improve your elliptical interval training workouts, you’ll like the 6 Deadly Sins of Cardio Report in this link. In it, you’ll discover the most common cardio mistakes that are sabotaging your muscle building and fat burning results and erasing your body’s most important hormones for weight loss, sex, muscle gain, and energy. Avoid these mistakes at all cost! Just click the banner below.

Related: To learn more about Anabolic Cardio – check out this article.