One of the biggest complaints people have about cardio machines is that they find the long, steady state workouts boring and unchallenging. However, with HIIT (High Intensity Interval Training), you can add some pace and excitement to your cardio machine based workouts. Keep reading for 3 of the best cardio machine HIIT workouts.
1 – HIIT Exercise Bike Workout
This simple HIIT exercise bike workout is fast, fun and varied. One of the best things about this workout is that despite its high intensity, it places very little pressure on your joints and allows you to enjoy an efficient workout without experiencing pain or swelling in your ankles, hips or knees.
The table below contains instructions for this HIIT exercise bike workout:
| Phase | Intensity | Time (seconds) |
| 1 | High Intensity Cycling | 10 |
| 2 | Low Intensity Cycling | 20 |
| 3 | High Intensity Cycling | 15 |
| 4 | Low Intensity Cycling | 20 |
| 5 | High Intensity Cycling | 20 |
| 6 | Low Intensity Cycling | 30 |
| 7 | High Intensity Cycling | 30 |
| 8 | Low Intensity Cycling | 20 |
| 9 | High Intensity Cycling | 30 |
| 10 | Low Intensity Cycling | 20 |
| 11 | High Intensity Cycling | 20 |
| 12 | Low Intensity Cycling | 15 |
| 13 | High Intensity Cycling | 20 |
| 14 | Low Intensity Cycling | 10 |
| 15 | High Intensity Cycling | 20 |
The workout itself is highly flexible and can take between 5 minutes and 30 minutes depending on how much time you have available. Simply follow the recommendations below to adjust the duration of this HIIT exercise bike workout:
- For a 5 minute workout, complete phases 1-5 once
- For a 10 minute workout, complete phases 1-15 twice
- For a 15 minute workout, complete phases 1-15 three times
- For a 20 minute workout, complete phases 1-15 four times
- For a 25 minute workout, complete phases 1-15 five times
- For a 30 minute workout, complete phases 1-15 six times
2 – HIIT Treadmill Speed Workout
If you want to increase your running speed, this HIIT treadmill speed workout is a great tool that takes only 15 minutes to complete. With just a couple of HIIT treadmill speed workouts each week, you’ll find that you’re able to sprint faster and longer than you ever have done before.
The table below contains instructions for this HIIT treadmill speed workout. If you can’t currently sprint at 15kph or can sprint faster than 15kph, begin the workout at your maximum sprint speed and adjust the other workout speeds accordingly:
| Phase | Speed (kph) | Time (seconds) |
| 1 | 15 | 10 |
| 2 | 5 | 30 |
| 3 | 15 | 20 |
| 4 | 5 | 30 |
| 5 | 15 | 30 |
| 6 | 5 | 30 |
| 7 | 14 | 10 |
| 8 | 5 | 30 |
| 9 | 14 | 20 |
| 10 | 5 | 30 |
| 11 | 14 | 30 |
| 12 | 5 | 30 |
| 13 | 13 | 10 |
| 14 | 5 | 30 |
| 15 | 13 | 20 |
| 16 | 5 | 30 |
| 17 | 13 | 30 |
| 18 | 5 | 30 |
| 19 | 12 | 10 |
| 20 | 5 | 30 |
| 21 | 12 | 20 |
| 22 | 5 | 30 |
| 23 | 12 | 30 |
| 24 | 5 | 30 |
| 25 | 11 | 10 |
| 26 | 5 | 30 |
| 27 | 11 | 20 |
| 28 | 5 | 30 |
| 29 | 11 | 30 |
| 30 | 5 | 30 |
| 31 | 15 | 10 |
| 32 | 5 | 30 |
| 33 | 15 | 20 |
| 34 | 5 | 30 |
| 35 | 15 | 30 |
| 36 | 5 | 30 |
3 – HIIT Treadmill Incline Workout
This treadmill HIIT incline workout is a fantastic alternative to the speed workout above that helps to develop your strength and stamina while running. It takes just 15 minutes to complete and is both fun and challenging.
The table below contains instructions for this HIIT treadmill speed workout:
| Phase | Speed (kph) | Time (seconds) |
| 1 | 15 | 10 |
| 2 | 5 | 30 |
| 3 | 15 | 20 |
| 4 | 5 | 30 |
| 5 | 15 | 30 |
| 6 | 5 | 30 |
| 7 | 14 | 10 |
| 8 | 5 | 30 |
| 9 | 14 | 20 |
| 10 | 5 | 30 |
| 11 | 14 | 30 |
| 12 | 5 | 30 |
| 13 | 13 | 10 |
| 14 | 5 | 30 |
| 15 | 13 | 20 |
| 16 | 5 | 30 |
| 17 | 13 | 30 |
| 18 | 5 | 30 |
| 19 | 12 | 10 |
| 20 | 5 | 30 |
| 21 | 12 | 20 |
| 22 | 5 | 30 |
| 23 | 12 | 30 |
| 24 | 5 | 30 |
| 25 | 11 | 10 |
| 26 | 5 | 30 |
| 27 | 11 | 20 |
| 28 | 5 | 30 |
| 29 | 11 | 30 |
| 30 | 5 | 30 |
| 31 | 15 | 10 |
| 32 | 5 | 30 |
| 33 | 15 | 20 |
| 34 | 5 | 30 |
| 35 | 15 | 30 |
| 36 | 5 | 30 |
Summary
With these 3 HIIT cardio machine workouts, you can breathe new life into a stale cardio routine, fire up the amount of calories you burn and complete your workouts in 30 minutes or less. So pick your favorite routine and take your cardiovascular fitness to the next level today.