See this thing?

I really hate it.

But, I kind of love it.

I’m pretty sure I hate it, though.

So, the question is – can you do HIIT? No, not intervals – not even 1-minute intervals. True HIIT involves much shorter bursts of exercise. Quick, dirty, and intense.

Anyone can do intense 1-minute intervals. But you can do true HIIT?

Arc Trainer HIIT

5 minute warm-up

for the next 15-20 minutes:

20 seconds ON: incline @ 5, resistance @ 75, strides @ 105

40 seconds OFF: incline @ 0, resistance @ 30, strides @ 80

5 minute puke session cool-down

It’s not for the faint of heart.

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18 Responses to “Fitness Kick Start: Arc Trainer HIIT.”

  1. #
    Anna @ Newlywed, Newly Veg — May 18, 2010 @ 3:56 pm

    Ah, I love the arc trainer! But I’ve never done the HIIT workout– thanks for the idea!


  2. #
    Jenny — May 18, 2010 @ 3:59 pm

    How long do you do HIIT intervals for? 30 min or til puking time?;)


    • Jessica — May 18th, 2010 @ 4:00 pm

      15-20 minutes! If you can go longer, you need to up the intensity.


  3. #
    Heather (Heather's Dish) — May 18, 2010 @ 4:01 pm

    i heart the arc trainer. we hated eachother at first, but it submitted. i win.


  4. #
    Wei-Wei — May 18, 2010 @ 4:49 pm

    I’ve only ever seen the elliptical trainer, and this machine looks more dangerous. And the HIIT workout sounds very intense. o_______O


  5. #
    Melissa (MelissaLikesToEat) — May 18, 2010 @ 5:58 pm

    Ooh…I’ve never tried an arc trainer. I sometimes do HIIT on the treadmill and it kicks your booty…FAST!


  6. #
    Anne @ the doctor takes a wife — May 18, 2010 @ 6:08 pm

    That’s super intense!!

    This looks like an elliptical but obviously targets different muscles??


  7. #
    april — May 18, 2010 @ 6:44 pm

    I love the Arc Trainer! I usually use that instead of the elliptical- works me harder!


  8. #
    Jolene ( — May 18, 2010 @ 7:26 pm

    What on Earth is that thing!!!!!??? Crazy!! I’ve never seen one before!!

    (It has been a while since I have stepped foot in a gym).


  9. #
    janetha — May 18, 2010 @ 8:51 pm

    ill give it a try sometime! i love shorter HIIT intervals. they keep me entertained.


  10. #
    One Healthy Apple — May 18, 2010 @ 9:19 pm

    Ugh, I hate that arc trainer, like truly hate! I do HIIT on the stairclimber and swear I get air sickness because I always want to toss my cookies. I’ll have to give the arc trainer another go- maybe!


  11. #
    erica — May 19, 2010 @ 6:11 am

    I have never seen a machine like that and I am even a personal trainer. It sounds like it gives you a great workout though!


  12. #
    MelissaNibbles — May 20, 2010 @ 3:48 pm

    I’ve never seen anything like that before and if I do, I’m running in the other direction.


  13. #
    jigger — May 20, 2010 @ 4:20 pm

    can that hiit routine be programmed or are you changing it manually every 20 – 40 seconds? I use the arc trainer fairly religously, I find it easy on the knees and hips. Have been using the interval setting and am finding it quite sufficient at kicking my ass, but your routine sounds interesting.


  14. #
    Heather — May 21, 2010 @ 8:40 am

    this terrifies me.

    i am scared of HIIT.

    i am scared i will fall down on the machine i am using and get my hair caught somewhere and my head will be bouncing, bouncing, bouncing along.

    i am scared that i wont be able to recover or, you know, breath.
    and then realize im not breathing.
    and have a panic attack.
    a big one.
    bigger than the 2 hour panic attack that was greys last night.
    (ok. i still cant let it go.)

    i am scared that i will try it.
    and love it.
    and never want to do another long, slow run again.
    which really wouldnt be that bad.
    except that then i would probably get all cocky about my HIIT.
    and not pay the best attention.
    and trip over my self.
    and fall down.
    and get my hair caught.
    and my head would bounce, bounce, bounce.

    and i fear that when i get to the hospital,
    Dr. Sloan look alike would not be there to fix my now very damaged face.
    and wouldnt you know it, the day i show up at the hospital there is an angry gun man searching for the cheif and shooting people.
    that could happen right?
    and the police and swat team would be ridiculous and it would take over two hours before the situation was under control.
    that could happen right?

    i think i need to watch cartoons.


  15. #
    Denise — March 17, 2011 @ 2:42 pm

    Heather, that’s hilarious.
    The Arc rules, HIIT or not.


  16. #
    miss n — April 12, 2011 @ 8:34 pm

    Hey, I tried this tonight and while it kicked my trash, I don’t know how you could get up to 105 strides @ 75 resistance! Even when I tried my absolute hardest I could get up to maybe 85 or 90. What’s your secret (or are you just awesome)?


  17. #
    Steve — January 17, 2012 @ 11:23 am

    Good on you ladies.

    I’m trying this tonight. Tried and the 1:1 with ease, will definitely try this vs. hitting the treadmill after squats.


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