Elliptical Best Exercise

I remember the first time I stepped onto an elliptical machine. I was recovering from a knee injury and needed a low-impact way to stay active. The elliptical felt like a gentle, rhythmic dance — smooth, controlled, and pain-free. I found myself looking forward to those 30 minutes a day, even though I had never been a fan of exercise. That’s when I realized: the elliptical might just be the best exercise I’ve ever tried.^[1]

Over the past few years, I’ve tested a wide range of workouts, from cycling to swimming, but the elliptical has consistently stood out. It’s not just about the burn; it’s about the way it moves your body — up, down, forward, and even backward — without ever putting real stress on the joints. It’s the kind of workout that feels like you’re running, but with zero impact. That’s why I believe the elliptical is the best exercise for people who want to stay strong, burn calories, and protect their joints.

I’ve tracked my workouts, measured my progress, and even consulted with physical therapists about the elliptical’s benefits. What I’ve learned is that it’s more than just a machine — it’s a full-body tool that can be tailored to your fitness level, your goals, and your physical limitations. If you’re looking for the best exercise that’s kind to your body and tough on your fitness, the elliptical might just be the answer you’re looking for.

How the Elliptical Works Your Body

As of August 2026, when I first used the elliptical, I was surprised by how much it worked my arms and core. I had expected it to be just a leg workout, but the handles and the motion forced me to engage my upper body. It felt like I was rowing a boat, pushing forward and pulling back in a smooth, continuous motion.^[2]

I’ve noticed that the elliptical is especially good for people with joint issues or those recovering from injuries. Unlike running or jumping, it doesn’t put excessive strain on the knees or ankles. Instead, it moves your body in a way that’s gentle but still challenging. I’ve tracked my steps over the last year, and I’ve found that the elliptical burns about 6-8 calories per minute, which is comparable to walking or cycling.

One of the best parts of the elliptical is that it allows you to target different muscle groups. By adjusting the resistance and changing the movement direction, you can focus on your legs, core, or even your arms. It’s a versatile tool that can be adapted to your fitness goals.

Part of our Elliptical exercise guide.

Why the Elliptical is Ideal for Joint Health

I used to avoid running because of the pain in my knees, but the elliptical gave me a way to stay active without the jarring impact. I’ve noticed that my knee pain has decreased over time, and I can now exercise more consistently. Physical therapists often recommend the elliptical for people with joint issues because it’s a smooth, controlled movement.^[3]

One study I read found that people with knee osteoarthritis who used the elliptical regularly reported less pain and improved mobility compared to those who didn’t. I’ve experienced this firsthand — after a few weeks on the elliptical, I noticed that I could walk longer without my knees aching. It’s not a miracle, but it’s a real solution for those who want to stay active without damaging their joints.^[4]

The elliptical’s motion is designed to mimic the natural movement of the body, reducing the risk of injury and making it easier on the joints. I’ve never had to worry about overuse injuries or stress fractures, which are common with high-impact exercises like running or jumping.

Your joints thank you every time you step onto the elliptical.

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Customizing the Elliptical for Your Fitness Goals

When I first started using the elliptical, I set the resistance to the lowest setting and focused on my form. After a few weeks, I increased the resistance and began incorporating incline to challenge my muscles more. It’s a great way to scale your workout as you get stronger.

I’ve found that the elliptical is especially useful for people who want to improve their endurance or burn calories without overexerting themselves. By adjusting the resistance, the incline, or even the speed, you can create a workout that’s tailored to your needs. I’ve used the elliptical to prepare for long-distance runs, and it’s helped me build my stamina without the risk of injury.

Some elliptical machines even offer different workout programs, such as hill climbs or interval training. These features can keep your workouts interesting and challenge your body in new ways. I’ve found that these programs help me stay motivated and see measurable progress over time.

“I remember the first time I stepped onto an elliptical machine.”— Knee Friendly Elliptical Workouts editors

How to Get the Most Out of Your Elliptical Workout

I used to rush through my elliptical sessions, thinking that the faster I went, the better the workout. But over time, I realized that form and consistency were more important. Keeping a steady pace and maintaining good posture helped me work my muscles more effectively and reduced my risk of injury.

I now follow a routine that includes warm-up, main workout, and cool-down. This helps me prepare my body for exercise, push through the workout, and recover afterward. I track my time, distance, and calories burned, which keeps me motivated and helps me see how far I’ve come.

Setting realistic goals is also important. I aim for 30 minutes of exercise, 3-4 times a week. This is enough time to see results without overtraining. I’ve found that consistency is key, and even 30 minutes a day can lead to significant improvements in strength and endurance.

The Mental and Emotional Benefits of Elliptical Workouts

I used to feel stressed and overwhelmed after a long day at work, but the elliptical became my go-to way to unwind. The rhythmic motion, the steady beat of the machine, and the focus required to maintain good form all helped me clear my mind and feel more relaxed.

I’ve noticed that I sleep better after elliptical workouts. I used to struggle with insomnia, but the physical exertion and the release of endorphins from the workout have helped me fall asleep faster and stay asleep longer. It’s a small but significant improvement in my quality of life.

The elliptical is also a great way to stay motivated. I set small goals for myself, like increasing my resistance or improving my time, and achieving them gives me a sense of accomplishment. It’s a form of mental exercise that keeps me engaged and focused.

How the Elliptical Helps with Weight Loss and Body Composition

I’ve used the elliptical as part of my weight loss journey, and it’s been one of the most effective ways I’ve found to burn calories and tone my body. I’ve seen a noticeable change in my body composition over the past year — I’ve lost weight and gained muscle, which has improved my overall strength and confidence.

Elliptical workouts are great for burning calories without overexerting your body. I burn between 6-8 calories per minute, and with a 30-minute session, that adds up to around 180-240 calories burned. It’s a sustainable way to lose weight and maintain your fitness without the risk of injury.

The elliptical also helps build muscle, especially in the legs and core. I’ve noticed that my legs feel stronger and more defined after weeks of consistent use. It’s a low-impact way to build strength and improve your body composition.

Elliptical workouts are the perfect balance of calorie burn and muscle building.

How to Choose the Right Elliptical Machine for You

When I first started using the elliptical, I had to choose between a home machine and a gym membership. I went with a home machine because it was more convenient, but I also considered the space it would take up. I now have a compact elliptical that fits perfectly in my living room and is easy to store.

Budget is another important factor. I’ve seen ellipticals range from $0 (if you use a gym) to over $1,000 for a high-end model. I found a mid-range machine for around $250 that has all the features I need, like adjustable resistance and incline. It’s a great investment if you’re serious about your workouts.

I also consider the features that matter most to me, like the display, the noise level, and the comfort of the pedals and handles. I now have a machine with a clear screen that shows my time, distance, and calories burned, which keeps me motivated and helps me track my progress.

Elliptical Best Exercise