Elliptical Trainer
The elliptical trainer is a low-impact cardio machine exercise that targets the cardiovascular system. It simulates running and stair climbing while minimizing joint stress, making it suitable for endurance training and active recovery.
How to do it
- Step onto the elliptical machine and grip the handles firmly.
- Begin pedaling in a smooth, elliptical motion, pushing and pulling the handles in coordination with your legs.
- Maintain an upright posture with a slight forward lean and keep your core engaged.
- Adjust the resistance and incline as needed to reach your desired intensity.
- Continue for the desired duration, maintaining a consistent pace.
Form cues
- Keep your chest lifted and tall.
- Distribute weight evenly through your feet.
- Engage your core to stabilize your torso.
- Sync your arm movement with your legs.
- Avoid locking your knees at full extension.
Breathing: Maintain a steady, rhythmic breathing pattern throughout the movement; avoid holding your breath during higher resistance intervals.
Common mistakes
- Leaning too heavily on handles, which reduces the work your legs perform.
- Lifting your heels off the pedals, which can strain your calves and feet.
- Slouching forward, which may lead to unnecessary lower back discomfort.
- Moving too fast without resistance, which can make the motion feel uncontrolled.
Muscles worked
Primary: cardio. Secondary: quads, hamstrings, glutes, chest.
Suggested sets & reps
Get fitter
20–30 minutes including alternating intervals of higher and lower resistance.
Lose weight
20–40 minutes at a moderate, steady pace, 3–4 times per week.
Build muscle
15–20 minutes with higher resistance settings to challenge leg strength.
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knees or hips, ease off the resistance or stop the exercise.
- If you have balance concerns, ensure you are using the handrails for support throughout the entire motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I hold the handles or the stationary grips?
Using the moving handles engages your upper body and increases calorie burn, while using the stationary grips allows you to focus purely on your legs and balance.
Why do my feet go numb during the workout?
This is often caused by gripping the pedals too tightly with your toes or wearing shoes that are too tight. Try to keep your feet flat and relaxed.
Is the elliptical better than running?
The elliptical provides a similar cardiovascular workout to running but with significantly lower impact on your joints, making it a great alternative for recovery or injury prevention.