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I also use the elliptical for HIIT I warm up for 3 mins then increase the resistance to max and push hard for as long as takes to get me to 170 bpm then back down again until 150 bpm I continue with this for 20 minutes.
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Add bench press for your chest bent over rows and lat pull down for your back and higher your weight and lower your reps to 8 and keep them slow and good form. Also do some high intensity interval training for half hour all so after training or rest days.
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Get yourself a a heart rate monitor with watch just input your personal details and away you go it will count your calories burnt during your workouts I've got a polar ft4
