Elliptical
A low-impact cardio machine where your feet move in a smooth oval on pedals while your arms push and pull moving handles.
- Primary muscles
- Quads, Glutes
- Secondary
- Hamstrings, Calves
- Logged as
- Session: time, plus what the machine shows, such as distance and calories
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Why do it
The elliptical is the classic low-impact alternative to running: your feet never leave the pedals, so there's no landing shock for knees and hips. It's easy to drift into a pace that feels busy without being hard, so pick a level that actually challenges you instead of relying on a fast cadence. More incline shifts work toward your glutes, and using the moving handles brings your arms in so the effort is shared across your body.
How to do it
Step onto the pedals holding the fixed handles, start pedaling forward and set a low level.
Push and pull the moving handles while your legs drive the pedals in a smooth oval, your heels staying on the pedals.
Stand tall without leaning on the console; more incline shifts the work toward your glutes.
Lower the level for the last minutes. Log level and incline as they change and copy distance and strides from the display at the end.
Common mistakes
Leaning on the console
Resting your weight on the console or handles makes the session easier than the display suggests. Stand tall and hold on lightly.
Lifting the heels
Pushing only through your toes can make your feet go numb. Keep your heels on the pedals and press through the whole foot.
Fast strides on no resistance
High speed on a low level mostly rides on momentum. Add resistance until each stride takes real effort.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
