The elliptical is one of the most beginner-friendly cardio machines out there — low-impact, full-body, and easy on the joints. But plenty of people never get comfortable with it because no one shows them the basics. Here’s everything you need to use it correctly and get real results.
What Is an Elliptical?
An elliptical is a stationary cardio machine that mimics the motion of running or climbing stairs, but without any of the impact — your feet stay on the pedals the entire time, moving through a smooth, oval-shaped path.
How the Elliptical Works
As you push the pedals in a circular, gliding motion, a flywheel (with adjustable resistance) creates the workload. Most ellipticals also have moving handlebars, letting you push and pull with your arms to add an upper-body component to the workout.
Proper Elliptical Form
- Foot placement: Keep your feet flat on the pedals rather than rising onto your toes.
- Posture: Stand tall with a slight forward lean from the hips — avoid hunching over the console.
- Arm movement: If using the handles, push and pull smoothly in sync with your legs rather than yanking.
- Stride: Use a full, controlled stride rather than short, choppy movements.
How to Set Resistance
Start at a low resistance where you can maintain a smooth, controlled stride for several minutes. If you find yourself losing form or slowing dramatically, the resistance is too high — dial it back and build up gradually over multiple sessions.
How to Use Incline
Many ellipticals include an incline (ramp) feature that shifts more emphasis to the glutes and hamstrings, similar to incline walking on a treadmill. Introduce incline gradually, the same way you would with resistance.
Beginner Elliptical Workout
- 0–5 min: easy pace, low resistance (warm-up)
- 5–15 min: moderate, steady pace where you can still hold a conversation
- 15–18 min: slightly increase resistance
- 18–20 min: easy pace to cool down
Steady-State Elliptical Workout
For a longer steady-state session, maintain a consistent moderate effort for 30–40 minutes at a resistance that challenges you without forcing you to break form.
Elliptical Interval Workout
- Warm up for 5 minutes at low resistance
- Alternate 30 seconds of high effort with 60–90 seconds of easy recovery, repeated 8–10 times
- Cool down for 5 minutes at low resistance
Elliptical for Weight Loss
Because it’s low-impact, the elliptical is ideal for frequent, sustained sessions — a key ingredient for weight loss, since consistency tends to matter more than any single workout’s intensity. For a broader comparison of fat-loss-friendly machines, see our Best Cardio Machines for Weight Loss guide.
Elliptical vs Treadmill
The elliptical offers a gentler, full-body alternative to the treadmill’s more running-specific, higher-impact training. For the full side-by-side breakdown, read Treadmill vs Elliptical.
Common Elliptical Mistakes
- Relying entirely on the handles and barely engaging the legs
- Rising up onto the toes instead of keeping feet flat
- Setting resistance too low to see real progress over time
- Slouching forward instead of maintaining upright posture
See our full Cardio Machine Mistakes guide for more on avoiding these and other setbacks.
Recommended Gear
- Browse ellipticals on Amazon → (placeholder — replace with your affiliate link)
- Browse workout shoes on Amazon → (placeholder — replace with your affiliate link)
Ready to structure this into a weekly plan? Check out our Cardio Machine Workout Plan, or head back to our complete Cardio Machines Guide.