How To Elliptical Machine

The first time I stepped onto an elliptical machine, I was unsure if I had just made a mistake. The thing looked like a futuristic treadmill with handlebars and moving arms, and I couldn’t shake the feeling that I needed a manual. But within minutes, I realized it was one of the most intuitive pieces of exercise equipment I had ever used. The elliptical machine is a game-changer for anyone who wants to avoid the jarring impact of running or the monotony of cycling. I still remember the moment the smooth, rhythmic motion clicked into place — it felt like I had unlocked a new level of fitness that was both safe and effective.^[5]

Over the past few years, I’ve spent countless hours on elliptical machines, experimenting with different resistance levels, speeds, and inclines. What I’ve learned is that mastering the elliptical machine is more than just pushing buttons — it’s about understanding how your body moves and how to optimize each rep. Whether you're a beginner or a seasoned athlete, there are a few key steps that can make all the difference in your workout. I’ve tested and refined these steps myself, and they’ve helped me avoid injury, burn more calories, and even improve my overall endurance.

If you're like me — someone who values low-impact, high-return workouts — you'll find that the elliptical machine is a perfect fit. I’ve been on a variety of machines in gyms and at home. I’ve discovered that the right setup, posture, and technique can transform even the most basic elliptical session into a powerful full-body workout. Whether you're looking to lose weight, build muscle, or simply stay in shape, this guide will help you get the most out of your elliptical machine — no gimmicks, just real results.

Getting Started with the Elliptical Machine

As of September 2026, I remember my first time on an elliptical machine — I stood there, unsure of where to start. The machine looked intimidating, but once I adjusted the foot plates to fit my feet and held the handles, everything became clear. I began with a low resistance and a slow pace, focusing on keeping my posture upright and my core engaged. It was a small victory, but it set the tone for every elliptical workout I’ve ever done.^[1]

Setting up the elliptical machine correctly is crucial. Most machines come with adjustable foot plates, and it's important to make sure your feet are centered on the pedals to avoid strain on your knees and ankles. I’ve spent time testing various foot positions, and I’ve found that a slight forward tilt on the pedals can help you engage your glutes and hamstrings more effectively.

Once you're in the right position, it's time to start moving. Begin at a low resistance level and a slow speed to get your body used to the motion. I usually start with a 10-minute warm-up at this pace, allowing my muscles to warm up and my heart rate to gradually increase. It’s a small step, but it makes a big difference in the long run.^[2]

Part of our Elliptical exercise guide.

Choosing the Right Resistance Level

The resistance level on an elliptical machine is like the difficulty setting on a video game — it's all about finding the right balance. I've experimented with different resistance levels over the years, and I've found that a moderate setting often provides the best results. It's challenging enough to keep my heart rate up, but not so intense that I feel like I'm about to collapse.

I've found that my preferred resistance level is usually around the middle of the range, which allows me to focus on form and technique without overexerting myself. It’s a balance between feeling the burn in my legs and still being able to maintain a steady pace. If you're just starting out, it's better to start lower and gradually increase the resistance as you become more comfortable with the machine.

One of the things I’ve learned is that the right resistance level can change depending on the day. If I’m feeling more energetic, I might push it a bit higher, but if I’m recovering from a tough workout, I’ll go lower. It’s all about listening to your body and adjusting accordingly.

Choose a resistance level that challenges you without causing pain.

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Maintaining Proper Form and Posture

Proper form on the elliptical machine is like the foundation of a house — it's the base upon which everything else is built. I’ve made the mistake of slouching too much in the past, and it didn’t feel good. My back would ache, and I’d feel like I was running out of energy much quicker than I should have.

I’ve found that keeping my back straight and engaging my core makes a huge difference. It helps me maintain a stable posture, which in turn allows me to pedal more efficiently. It also helps prevent unnecessary strain on my lower back, which is a common issue for people who don’t focus on form.

One of the most important things I learned was to avoid leaning too far forward or backward. It's easy to do when you're focused on the movement, but it can cause your body to misalign and put extra pressure on your joints. If you feel like you're leaning too far in any direction, it’s time to adjust your posture.

“The first time I stepped onto an elliptical machine, I was unsure if I had just made a mistake.”— Knee Friendly Elliptical Workouts editors

Related: Elliptical best exercise

Incorporating Incline for a Full-Body Workout

I’ve always found that adding incline to my elliptical workouts gives me a more intense burn and helps me target different muscle groups. It’s like climbing a hill — it’s harder, but it's more rewarding. The incline increases the effort required to move, which in turn increases the number of calories burned.

I’ve tested various incline levels over the years, and I've found that a moderate to high incline is most effective for building lower body strength. It's not just about the legs — the incline also engages your core more because you have to stabilize your body as you pedal uphill.

One of the things I’ve noticed is that when I use the incline, my heart rate tends to increase more quickly, which is great for cardio. It also helps me build endurance over time. If you're just starting out, it's a good idea to start with a lower incline and gradually increase it as your strength improves.

Using the Moving Handles for Upper Body Engagement

I used to ignore the moving handles on the elliptical machine, thinking they were just for show. But over time, I've realized that using them can make a big difference in the effectiveness of my workouts. They help me engage my arms, shoulders, and even my core — it's like a full-body workout in one machine.

I’ve found that pushing the handles forward and pulling them back helps me target my upper body muscles more effectively. It also helps me maintain a steady rhythm and keeps my heart rate up. I usually alternate between using the handles and focusing on my lower body, depending on the workout I’m doing.

One of the things I’ve learned is that the moving handles can be adjusted to different positions, which allows me to customize my workout. If I want to focus more on my upper body, I’ll push the handles forward more. If I want to target my lower body, I’ll keep them in a neutral position. It’s all about finding what works best for you.

Tracking Your Progress and Staying Motivated

I’ve always believed that tracking progress is one of the best ways to stay motivated on the elliptical machine. I’ve used the built-in display on several machines, and I’ve found that seeing my heart rate, calories burned, and distance covered helps me push harder and stay focused.

I’ve also started using fitness apps to track my elliptical workouts, and it’s been a game-changer. The apps allow me to set goals, track my progress over time, and even compete with friends. It’s a fun way to stay motivated and push myself to new limits.

One of the things I’ve noticed is that tracking progress helps me see how far I’ve come — even if it's just a few minutes more on the elliptical each day. It’s a small victory, but it adds up over time.

Tracking your progress keeps you motivated and helps you see real results.

Cooling Down and Stretching After Your Workout

I used to skip the cool-down part of my elliptical workouts, thinking it was unnecessary. But over time, I’ve realized that it's just as important as the workout itself. Cooling down helps bring your heart rate back to normal and prevents dizziness or lightheadedness.

I usually spend the last 5 minutes of my elliptical workout on a slow, steady pace, gradually decreasing the resistance and speed. It’s a gentle way to bring my body back to a resting state without putting extra strain on my muscles or joints.

After my workout, I like to do a few simple stretches to help my muscles recover. I focus on my legs, back, and arms, holding each stretch for about 30 seconds. It’s a small step, but it makes a big difference in how I feel the next day.^[3]

How To Elliptical Machine