Ever stepped onto an elliptical machine and wondered if you’re really getting the most out of your workout? You’re not alone. The elliptical is a gym favorite for a reason, but using it the right way makes all the difference in burning calories, improving endurance, and protecting your joints.
This article breaks down everything you need to know to use the elliptical properly—simple steps, essential tips, and expert insights to help you maximize every session.
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How to Properly Use an Elliptical Machine
Elliptical machines are fantastic tools for boosting cardiovascular fitness, burning calories, and strengthening your lower and upper body—while being gentle on your joints. Whether you’re new to fitness or looking to expand your home workouts, learning to use an elliptical machine correctly helps you maximize results, prevent injury, and keep routines interesting.
Let’s break down everything you need to know for an effective and enjoyable elliptical session.
Mastering the Basics: What Is an Elliptical Machine?
An elliptical machine, sometimes called a cross-trainer, simulates walking, running, or climbing stairs. Unlike treadmills, ellipticals provide a smooth, circular, low-impact movement. Most machines offer handles for upper-body engagement and resistance settings to control workout intensity.
Step-By-Step Guide: Using the Elliptical Like a Pro
Let’s go through the proven steps to properly use an elliptical, from setup to cool-down.
1. Adjust the Machine to Fit Your Body
Before stepping on, ensure your machine is adjusted to your needs:
- Pedal position: Place pedals at the lowest position before stepping on for easier access.
- Incline and resistance: Start with low or zero incline/resistance if you’re a beginner. Higher levels can increase intensity as you progress.
- Handlebar height: Most ellipticals have fixed and movable handlebars. Use movable ones to work your upper body too.
2. Get On Safely
- Stand directly next to the machine.
- Hold onto the stationary handles for support.
- Step up onto the lowest pedal, then bring your other foot up.
3. Find a Comfortable Starting Position
- Stand tall with your head up and shoulders back.
- Align your feet with the pedals—flat footing is best.
- Keep your knees slightly bent, not locked.
4. Start With a Gentle Warm-Up
Begin pedaling forward at a slow, easy pace for 3–5 minutes. This warms up your muscles and helps your body ease into exercise.
5. Use Proper Form
Maintaining correct form prevents injuries and ensures you get the most from your workout.
- Posture: Stand upright, eyes looking ahead—not at your feet.
- Core: Engage your core muscles to support your lower back.
- Grip: Hold the handles gently—don’t squeeze too tightly or lean forward.
- Stride: Let your feet move naturally in an elliptical (oval) motion, keeping your heels on the pedal as much as possible.
6. Gradually Increase Intensity
Once you’re warmed up, adjust the resistance and incline to challenge yourself. You can use the machine’s built-in programs or manual settings.
- Intervals: Try alternating between high resistance for 1–2 minutes and lower resistance for recovery.
- Reverse Direction: Change from forward to backward pedaling to work different muscles.
7. Work Both Upper and Lower Body
Use the moving handlebars (if available) to add an upper-body element, engaging your arms, shoulders, and chest in addition to your legs.
8. Cool Down and Stretch
After 20–45 minutes of exercise (or your desired workout length), slow down for a 3–5 minute cool-down. Exit the machine carefully, then stretch your legs, arms, and back to help recovery.
Key Benefits of the Elliptical Machine
Why use an elliptical? Here are some top advantages:
- Low-Impact: Kind to your joints, making it safe for people with knee or hip issues.
- Full-Body Workout: Engages upper and lower muscle groups simultaneously.
- Customizable: Easily adjust intensity, resistance, and duration.
- Burns Calories: Great for weight loss and building stamina.
- Versatile: Useful for steady-state cardio, interval workouts, or even light recovery sessions.
Common Mistakes (And How to Avoid Them)
To get the best results and stay safe, avoid these typical missteps:
- Slouching: Standing upright ensures your core is engaged.
- Leaning on the Handles: This reduces the workout’s effectiveness and strains your back.
- Ignoring Resistance: Staying on the lowest setting for too long limits your results. Gradually add resistance.
- Moving Too Quickly: Speed without resistance or proper form barely burns calories and increases fall risk.
- Monotony: Repeating the same routine may cause plateaus. Mix up intensity, direction, and workouts regularly.
Practical Tips for an Effective Elliptical Workout
Want to keep your workouts exciting and productive? Try these smart strategies:
- Set a Goal: Decide if you want to focus on time, calories, or distance.
- Vary Your Routine: Change resistance, incline, speed, and direction.
- Focus on Intervals: Alternate between high and low intensity for greater calorie burn.
- Listen to Your Body: If you feel dizzy or sore in the wrong way, slow down or stop.
- Pair With Distractions: Listen to music, watch TV, or use an app to stay motivated.
Sample 30-Minute Elliptical Workout for Beginners
Here’s a tried-and-true routine to get started. Adjust times and resistance to suit your fitness level.
- Warm-Up: 5 minutes at low resistance
- Interval 1: 2 minutes moderate resistance + arm handles, 2 minutes low resistance recovery
- Interval 2: 2 minutes higher resistance, pedal backward; 2 minutes low resistance, pedal forward
- Interval 3: 2 minutes moderate resistance, increase speed; 2 minutes low resistance recovery
- Interval 4: 2 minutes higher resistance, pedal forward and use arms, 2 minutes low resistance recovery
- Cool Down: 5 minutes easy pace, all settings low
Repeat intervals as needed for your fitness level.
Overcoming Challenges on the Elliptical
Every machine has a learning curve. New users sometimes feel unsteady, bored, or unsure about effective settings. To help you get comfortable:
- Start with short sessions (10–15 minutes).
- Don’t worry if your coordination is awkward at first—it improves quickly.
- If you’re bored, try using audio entertainment or a workout buddy.
Remember, consistency trumps perfection. The more you practice, the more natural the movement will feel.
Safety First: Important Reminders
- Wear proper athletic shoes with good grip and support.
- Keep a water bottle nearby and stay hydrated.
- Listen to your body—stop if you feel pain (not to be confused with normal workout fatigue).
- Clean the machine’s handles and display regularly, especially at public gyms.
Frequently Asked Questions (FAQs)
How long should I use the elliptical machine to see results?
Consistency is key. If you use the elliptical for at least 20–30 minutes, 3–5 times per week, you’ll start to notice improvements in your stamina, heart health, and muscle tone within a few weeks. Combine exercise with a balanced diet for best results.
Is the elliptical machine good for beginners?
Absolutely! The elliptical is very beginner-friendly due to its low-impact motion. Start at a comfortable pace and gradually increase resistance as you gain confidence. Most machines have pre-set programs tailored for newcomers.
Should I use the handlebars or just the pedals?
For a balanced, full-body workout, use the moving handlebars if available. However, you can focus on the pedals and use stationary handles if you want to isolate your lower body or work on balance.
What muscles does the elliptical machine work?
Using an elliptical targets glutes, quads, hamstrings, and calves in your lower body. With the moving handles, you’ll also work your chest, back, shoulders, and arms, giving you a comprehensive workout.
Can I use the elliptical machine if I have knee pain?
Generally, yes. Elliptical machines are designed for low-impact exercise, making them safer for those with joint issues. However, consult your doctor or a physical therapist before starting any new exercise routine, especially if you have ongoing knee pain.
Final Thoughts
Using the elliptical machine properly transforms your cardio sessions, helps prevent injuries, and keeps your workouts engaging. Focus on posture, vary your settings, and don’t be afraid to challenge yourself once you’re comfortable. Over time, the elliptical can help you reach new levels of fitness, all while being gentle on your joints. Enjoy the ride!