Elliptical Trainer
- Primary muscleCardio
- EquipmentCardio Machine
- DifficultyBeginner
- TypeCardio · Locomotion
- Secondary muscles
- Quads, Hamstrings, Glutes, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Feet never leave the pedals on an elliptical, so there is no impact at any speed, and the moving handles fold the arms into what is otherwise leg-driven cardio. Resistance and incline set the intensity; steady twenty-to-forty minute efforts at conversational pace are where the machine does its best work.
How to do the Elliptical Trainer
- Adjust the resistance level and incline of the elliptical machine to your desired settings.
- Step onto the pedals of the machine and grip the handles lightly.
- Begin by pushing down with your feet and pulling the handles towards your body.
- Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
- Maintain a steady pace and keep your core engaged throughout the exercise.
- Continue for the desired duration of your cardio workout.
- Gradually decrease the intensity and speed of the machine before stepping off.
Tip: Swing the arms and keep an upright posture rather than leaning forward into the incline.
Muscles worked
Primary
Cardio · Cardio
Walking and elliptical work raise the heart rate at a moderate, easy to sustain level and are the simplest form of conditioning.
Secondary
- Quads
- Hamstrings
- Glutes — Incline walking and monster walks load the glutes with every step, especially the outer part of the hip.
- Calves — The calves push off on every step and get more work on an incline.
Common mistakes
- Holding the treadmill rails — leaning on the rails on an incline walk takes most of the work out of it; swing the arms and set the incline lower if needed.
- Slouching on the elliptical — keep the chest up and the shoulders back rather than leaning on the handles.
- Big, fast monster walk steps — keep the band tight, the knees bent and the steps short, since the whole point is constant tension.
- Strolling instead of walking — steady walking is easy, but that is the point; keep the pace brisk enough that you could talk but not sing.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Walking goes at the start of a session as a warm-up, at the end as a cool-down, or as its own easy conditioning on rest days. Monster walks pair well with hip abductions in a lower body warm-up.
Variations and alternatives
Frequently asked questions
What muscles does the Elliptical Trainer work?
The Elliptical Trainer primarily works the cardio. It also involves the quads, hamstrings, glutes and calves, which assist the movement and stabilise the joints.
Is the Elliptical Trainer good for beginners?
Yes. The Elliptical Trainer is rated beginner: it uses a cardio machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Elliptical Trainer?
If you cannot do the Elliptical Trainer, try the Skater Step, the Lateral Elliptical Trainer or the Stair Climber. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Elliptical Trainer, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.