You can find a cross trainer in most gyms, making them one of the most used pieces of equipment for getting and staying in shape. Some people even have one at home, which means that it is easier than ever to reduce fat and build muscle without having to step one foot outside. Well, one way to magnify a cross trainer’s effect is to use HIIT while on it.

HIIT stands for high intensity interval training and it works by putting some bouts of high intensity intervals into your routine to offer you better results in less time. That’s right. You can spend less time working out and look and feel even better. Ready to get started? Great!

To use HIIT while on a cross trainer, you will begin with a five minute warm up that is light to moderate in intensity. This helps loosen your muscles and get them ready for the work that lies ahead. It also lessens the likelihood that you will hurt them by ramping up your intensities too quickly.

Once the five minutes are up, kick it up to high intensity for a period of 30 to 60 seconds. The key is to go as hard and/or as fast as you can so that at the end of this timeframe, you are exhausted. One way to do this is to increase the speed. Another option is to tighten the tension so that each motion is more difficult to do.

After the high intensity interval, drop down to low intensity for one to two minutes. This gives your body a chance to regroup while also letting you catch your breath. At the conclusion of the minute or two, return to the high intensity interval, going through this cycle 4-6 times before entering a relaxing and recuperating 5-minute cool down phase.

Follow this sequence and you will notice faster results even though your workouts are cut in half. Does it really get any better than this?