20 Minute Elliptical Workout Option: High Intensity Interval Training (HIIT)
This type of workout is appropriate for those who have been doing steadier pace cardio for at least six weeks. It will put your heart, lungs and legs through an intense effort. Because of that, you don't want to perform a HIIT workout two days in a row, or a HIIT workout one day and a strength workout the next. It's better in that case to do your HIIT and your strength on the same day in order to allow your nervous system at least a day in between to recover.
As payback for the effort, you will burn more fat doing HIIT than you would doing steady cardio with a less significant variation in pace. The settings on your machine may differ from that of another brand. Adjust accordingly.
Minutes Setting and Pace
0:00-5:00 Level 5 moderate pace
5:00-5:30 Level 10 fast pace
5:30-7:00 Level 5 easy pace
7:00-7:30 Level 10 fast pace
continue on so that you do the 30 second sprints at minute 5, 7, 9, 11, 13 and 15.
15:00-20:00 Level 5 moderate pace