What Is Elliptical Exercise

I remember the first time I stepped onto an elliptical machine in a gym. The smooth motion, the resistance, and the way it felt like I was running without the impact—it was a revelation. What is elliptical exercise? It's not just a piece of equipment in a gym corner; it's a low-impact, high-engagement way to move your body that I've come to rely on for both strength and endurance. It's become a cornerstone of my weekly routine, especially on days when my knees are tender or my energy is low.^[3]

What is elliptical exercise? For someone like me, who spent years running and taking the toll on my joints, the elliptical was a game-changer. It's a machine that simulates running or walking, but with a smooth, gliding motion that minimizes the jarring impact on the knees and ankles. Over the years, I've tested different models, from budget-friendly to high-end, and I've learned the subtle differences that make some ellipticals feel more like a real workout and others like a chore.^[4]

What is elliptical exercise? It's a form of cardiovascular training that's gentle on the body, engaging multiple muscle groups, and offering a variety of resistance levels. I've used it to build aerobic fitness, boost my stamina, and even improve my posture. It's not just about the machine—it's about how you use it. And after years of trial and error, I can tell you exactly what works, what doesn't, and how to make it part of your own fitness journey.

What is elliptical exercise and how does it work?

As of September 2026, Elliptical exercise is performed on a machine that combines the motion of running with the stability of walking. The moving platform and handlebars allow users to engage both their upper and lower body, creating a full-body workout. The elliptical mimics the motion of running, but without the jarring impact on the knees and ankles. This is one of the reasons why it's a go-to for people with joint pain or those looking for a low-impact alternative to running.

The elliptical machine is designed with a foot platform that moves in an elliptical path, and users can push or pull the handlebars to add resistance. This dual movement engages the arms, legs, and core muscles all at once. The elliptical also offers adjustable resistance levels, allowing users to tailor their workout intensity. I've found that increasing the resistance while maintaining a steady pace can be a great way to build endurance and strength.

What makes elliptical exercise unique is its ability to provide a cardiovascular workout without the risks associated with high-impact activities. I've used it during both recovery periods from injury and during intense training phases, and it's been a reliable tool in both scenarios. The elliptical is also great for improving posture and core stability, as it requires users to maintain an upright position throughout the workout.

Part of our Elliptical exercise guide.

What are the benefits of elliptical exercise?

One of the most significant benefits of elliptical exercise is its impact on cardiovascular health. It's a low-impact, high-intensity workout that can be performed for extended periods without causing excessive strain on the body. This makes it an excellent choice for people with joint issues or those looking to build endurance without risking injury.

Elliptical exercise also builds muscle strength. The resistance provided by the machine allows users to target their legs, arms, and core simultaneously. I've used the elliptical to strengthen my quadriceps, hamstrings, and glutes while also working on my upper body strength through the handlebars. The dual engagement of upper and lower body makes it an efficient way to build full-body strength.

Another benefit of elliptical exercise is its low-impact nature. Unlike running, which can put significant stress on the knees, ankles, and hips, the elliptical provides a smooth, gliding motion that minimizes the impact on the joints. I've noticed a significant reduction in knee pain after switching to the elliptical, making it a sustainable option for long-term fitness.

Elliptical exercise is the perfect middle ground between cardio and strength training.

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How to choose the right elliptical machine for you?

Choosing the right elliptical machine depends on several factors, including your fitness goals, budget, and available space. If you're looking for a low-cost option, there are ellipticals available for under $100 that offer basic resistance and smooth motion. However, if you're serious about your workouts, investing in a higher-quality machine with more resistance settings, better stability, and additional features like heart rate monitoring can make a big difference.^[1]

Space is another important consideration when choosing an elliptical machine. If you're planning to use the machine in a home gym, look for a model that's compact and can be easily stored. Some ellipticals can be folded, making them ideal for small spaces. I personally prefer models that are stable and require minimal assembly, as they're more convenient for use at home.

Lastly, consider the features that matter most to you. Some ellipticals come with built-in workout programs, heart rate monitoring, and even entertainment options like speakers. These can be helpful for staying motivated and tracking your progress over time. I've found that having access to different workout programs keeps my elliptical sessions more engaging and challenging.

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

How to use the elliptical machine for maximum benefit?

Using the elliptical machine correctly is essential for maximizing its benefits and avoiding injury. Start by standing on the foot platform with your feet shoulder-width apart. Hold the handlebars lightly and maintain an upright posture. As you move, push and pull the handlebars in sync with your foot motion to engage your upper and lower body.

Adjust the resistance level based on your fitness goals. For a cardio-focused workout, keep the resistance low and increase your speed. For strength training, increase the resistance and focus on controlled, slow movements. I've found that alternating between high-speed and high-resistance intervals is an effective way to build both endurance and strength.

Incorporate interval training for a more challenging workout. Alternate between periods of high intensity and low intensity to keep your heart rate elevated and maximize calorie burn. I've used this method on the elliptical to improve my cardiovascular endurance and see noticeable improvements in my overall fitness level.

What is elliptical exercise good for and who should use it?

Elliptical exercise is particularly beneficial for individuals with joint pain, as it provides a low-impact alternative to running or jumping. It's also a great option for people with mobility issues or those recovering from an injury. The smooth, gliding motion minimizes the stress on the joints while still providing an effective workout.

Elliptical exercise is also ideal for people looking to improve their cardiovascular health and build muscle simultaneously. It's a great choice for beginners and experienced fitness enthusiasts alike. I've used it for both weight loss and muscle building, and it's been a versatile tool throughout my fitness journey.

Another group that can benefit from elliptical exercise is those with chronic conditions like arthritis or back pain. The elliptical allows for controlled movement that can help improve mobility and reduce pain. It's also a great option for pregnant women or older adults who want to stay active without risking injury.

How to incorporate elliptical exercise into your weekly routine?

To incorporate elliptical exercise into your weekly routine, set specific days and times for your workouts. For example, you could dedicate three days a week to elliptical training, alternating between cardio-focused and strength-focused sessions. This allows you to target different aspects of your fitness and avoid overtraining.

Start with shorter workouts and gradually increase the duration and intensity as your fitness level improves. Begin with 20-30 minutes of elliptical exercise per session and aim for 3-4 sessions per week. I've found that consistency is key, and even 30 minutes of elliptical exercise three times a week can lead to significant improvements in fitness and endurance.^[2]

Incorporate elliptical exercise into your daily routine by using it as a warm-up before other workouts or as a post-workout cooldown. It's also a great way to break up long periods of sitting, especially if you have a sedentary job. I've used the elliptical at home during work breaks to stay active and improve my focus throughout the day.

Elliptical exercise is a versatile tool that can be easily integrated into any fitness routine.

How does elliptical exercise compare to other forms of cardio?

Compared to other forms of cardio like running or cycling, elliptical exercise provides a lower impact on the joints while still delivering a high-intensity workout. Unlike running, which can be hard on the knees, the elliptical offers a smooth, gliding motion that minimizes the risk of injury. This makes it a great option for people with joint pain or those looking to stay active without risking injury.

Compared to cycling, the elliptical engages more muscle groups at once. While cycling primarily targets the legs, the elliptical also engages the arms and core through the handlebars. This makes it a more efficient way to build full-body strength and endurance. I've found that using the elliptical provides a more balanced workout than cycling alone.

Compared to other low-impact cardio exercises like walking or swimming, the elliptical offers a more dynamic movement pattern that can be adjusted for different fitness levels. It also allows for greater resistance and intensity, making it a more versatile option for a wide range张 of fitness goals.

What Is Elliptical Exercise