How is this HIIT routine I do on an elliptical trainer?

Question

I do a heavy lifting routine three times a week (West Side for Skinny Bastards). But every day, I've started doing a new HIIT routine on an elliptical trainer. I chose HIIT because it's good to combine with a muscle building routine, and it takes about half the time as a regular cardio routine.

Here's what I do:
5 minutes warm up
1 minute sprint-pace
1 minute jog-pace
^Keep repeating the above two paces for another 12 minutes
5 minutes cool down

I put the machine on a pretty high resistance (15 out of 20) and maintain speeds of 9 mph sprint, 5.5 mph jog.

So it's basically a 22 minute routine with 10 minutes of warm up/rest and 12 minutes of the sprint/jog pace intervals. It makes me sweat soo much more than I ever have doing cardio, be it on an elliptical, jogging, biking (unless it's 85+ degrees out)...so I know it's really working me.

Every week I'm going to add another 2 minutes (1 minute sprint, 1 minute jog) or 1 interval to the routine. What do you think?

Well the machines have heart rate monitors on them but I'm not sure how accurate they are...they're the one's with the metal handles, measuring the pulse on your fingers...it says my heart rate is in the 190's right after doing the sprints. I don't think that's right. My resting heart rate is right around 60 (this is from a blood pressure machine that is very accurate).

Answer 1

That sounds pretty good, especially as you move up on time. Interval training is a great way to build cardiovascular health.

Answer 2

Typically the first week you might notice a few pounds come off, but that's generally considered water weight. Otherwise, generally it takes the body 4-6 weeks to start showing noticeable differences. It's pretty standard as long as you are taking a healthy approach and want to ultimately keep weight off.

Answer 3

Sounds good. Try measuring your heart rate too. You should be at 85% of max during your intervals.

Answer 4

1 minute is too long if you are going at maximum effort, 30 seconds is plenty for your intervals. personally I don't like the elliptical for HIIT you can exercise at a much higher level of intensity using the semi-recumbent bicycle.