Elliptical Trainer tutorial
The elliptical trainer is a cardio machine that combines walking, running and pedaling motions while your feet never leave the pedals. It builds cardiovascular fitness with minimal impact on the knees and ankles, and the moving handles also involve the upper body. It suits beginners, heavier individuals and people with joint issues.
How to perform
- Step onto the pedals and hold the moving handles.
- Choose a program or suitable resistance and start at an easy pace.
- Keep your torso upright and avoid leaning forward.
- Move your legs in a smooth elliptical motion while pushing and pulling the handles.
- After 3 to 5 minutes of warm-up, raise resistance or speed to your target level.
- Finish with a few minutes at low intensity to cool down.
Breathing: Breathe steadily and rhythmically, at a pace where you could still speak short sentences.
Key tips
- Keep your whole foot on the pedal so the heels don't lift.
- Increase resistance or incline for more glute involvement.
- Occasionally pedal backward to work the hamstrings more.
Common mistakes
- Leaning your body weight on the handles
- Using resistance so low that you just spin fast without benefit
- Hunching over the machine
Safety: People with balance issues should use the fixed handles and start slowly; a stationary bike is a good alternative.
CardioPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
