High Intensity Interval Training and the Arc Trainer


I am always evolving my perspective on fitness. What works for some may not work for others.  Also, what worked for me years ago may not work for me now. One must be able to evolve with the times of what works and what doesn’t - especially when it comes to exercise.  Although I am a firm believer that any exercise is good exercise, I also believe that you want your training to be the most effective it can for fat loss in the shortest amount of time possible.

High Intensity Interval Training (HIIT) helps to burn fat not just during the workout but for hours after as well. With HIIT you combine intervals of highly intense exercise, with intervals of less intense exercise. During the less intense intervals, you recover to make the intense parts even more effective. During the intense portions you want to really go all out.

An example of this training would be the Tabata protocol. See below. In this protocol you repeat 8 intervals of a 20 second sprint followed by a 10 second walk. You can also use this in resistance exercises.

Using the Cybex Arc Trainer for example would be a great way to get a good 10 min warm up and cool down before and after your training session. It can allow for a very good warm up and cool down for the body! It is a very effective way to get your heart rate up in a low-impact environment.


Exercise Time
Arc Trainer warm-up 10 minutes
8 repetitions of each of the following
Mountain Climbers 20 seconds on/ 10 seconds off
Jump Squats 20 seconds on/ 10 seconds off
Push Ups 20 seconds on/ 10 seconds off
Lunges (in place alternating legs ) 20 seconds on/ 10 seconds off
Arc Trainer cool-down 10 minutes


This article was written by Felicia Romero.

IFBB Figure Pro
Fitness Model and Motivational Speaker

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Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

Comments (3) -

  • Chandan

    9/14/2017 5:59:08 AM |

    Nice wrkout

  • Nicole Pace

    2/18/2018 4:28:03 PM |

    You rock

  • Duncan Lawrence

    3/12/2018 8:35:04 PM |

    No, Nicole - you rock!

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