Ellliptical Burst Training. Here's a sample of what I do on the elliptical: • 30 to 60 seconds of very intense exercising-- balls out as fast as you can! • Rest for 1-2 minutes (or until you regain your breath). • Repeat the 30 to 60 seconds of very intense exercising at a slightly increased resistance. • Rest... Repeat burst & rest periods 4 times.