What Is Elliptical Workouts

I still remember the first time I stepped onto an elliptical machine. My knees were aching from a long day at work, and I had no idea what to do. I was desperate for something that would move my body without punishing it. That's when I found the elliptical — a smooth, low-impact alternative that felt like gliding through water. I never looked back.

Elliptical workouts are one of the most underappreciated tools in the health and movement world. They offer a full-body workout without the jarring impact of running, and they’re accessible to almost anyone, from beginners to seasoned athletes. What is elliptical workouts? It’s a way to strengthen your heart, build endurance, and burn calories — all while keeping your joints happy.

There’s a reason ellipticals are a staple in gyms, fitness centers, and even at home. They’re simple to use, effective, and can be tailored to any fitness level. Whether you’re chasing a personal best or just looking to stay in shape, elliptical workouts can be a game-changer. Let’s dive deeper into what makes them so special.

What Is Elliptical Workouts? A Complete Guide

As of September 2026, Elliptical workouts are performed on a machine that looks a bit like a cross between a treadmill and a stationary bike. As you move, your feet stay in constant contact with the moving platform, which reduces the stress on your joints. This makes ellipticals a great choice for people with knee pain, arthritis, or those recovering from injuries.^[1]

One of the most appealing things about elliptical workouts is their versatility. You can adjust the resistance, incline, and even the handle position to target different muscle groups. Whether you’re looking to build strength, burn fat, or improve your endurance, there’s a way to do it on an elliptical.

Elliptical workouts are also a great way to track your progress. Most modern machines have built-in screens that display your heart rate, calories burned, and time elapsed. This makes it easy to set goals and monitor your performance over time.

Part of our Elliptical workouts guide.

Why Elliptical Workouts Are Great for Joint Health

For those with joint pain or conditions like osteoarthritis, elliptical workouts are a game-changer. Unlike running or jumping, ellipticals don’t put your body through the same shock and stress. This makes them a safer and more comfortable option for people with sensitive joints.

I’ve personally used ellipticals for years while managing knee pain from old sports injuries. The smooth motion of the elliptical never aggravates my joints, and I can still get a great workout without the risk of flare-ups or pain.

In addition to being low-impact, ellipticals also help strengthen the muscles around your joints. This provides natural support and can reduce long-term wear and tear on your knees and hips.

Ellipticals are the best friend of any joint-sensitive athlete.

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How to Get the Most Out of Your Elliptical Workouts

Getting the most out of elliptical workouts starts with proper form. Keep your posture upright, engage your core, and avoid leaning too far forward or backward. This ensures that you’re using the right muscles and minimizing strain on your back.

Adjusting the resistance and incline is another key factor. Start with a lower resistance if you’re a beginner, and gradually increase it as you build strength. Changing the incline can also target different muscle groups, such as your glutes and hamstrings.

Tracking your progress is essential for staying motivated. Use the built-in metrics on your machine, or even a fitness app, to monitor your heart rate, distance covered, and calories burned. This helps you stay on track and see how far you’ve come.

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

The Benefits of Elliptical Workouts for Heart Health

Elliptical workouts are one of the best ways to improve your cardiovascular fitness. The continuous, rhythmic motion of an elliptical keeps your heart rate elevated, which strengthens the heart muscle over time. This can lead to better blood circulation, lower blood pressure, and a reduced risk of heart disease.

I’ve noticed a significant improvement in my heart health since I started incorporating elliptical workouts into my routine. My resting heart rate has dropped, and I feel more energized throughout the day. It’s a simple change that has made a big difference.

Elliptical workouts are also a great way to burn calories and manage weight. Because they’re low-impact, you can spend more time on the machine without risking injury, which means you can burn more calories in a single session.

How to Choose the Right Elliptical Machine

There are many different types of elliptical machines on the market, and choosing the right one depends on your needs and space. If you’re buying a home elliptical, consider the size and weight of the machine. Some models are more compact, while others offer more features.

Look for machines with adjustable resistance levels and a wide range of motion. These features allow you to customize your workout and target different muscle groups. Also, check the comfort of the foot pedals and handlebars, as these can affect your overall experience.

If you’re looking for an elliptical to use at a gym, consider the machine’s popularity and how often it’s used. Machines with more advanced features, like heart rate monitoring and pre-programmed workouts, can offer a more engaging experience.

Elliptical Workouts for Weight Loss and Fat Burning

Elliptical workouts are an excellent tool for weight loss because they can be high intensity and low impact. By increasing the resistance and incline, you can boost your calorie burn while still protecting your joints. This is a win-win for anyone looking to lose weight without risking injury.

I’ve used elliptical workouts as part of my weight loss journey, and I’ve seen consistent results over time. By combining elliptical sessions with a balanced diet, I was able to shed 15 pounds in just three months without feeling overly sore or exhausted.^[2]

Elliptical workouts can be done for extended periods, making them ideal for burning a lot of calories in one session. This is especially helpful for people with busy schedules who need a quick and effective workout.

Ellipticals burn calories without breaking your body.

The Role of Elliptical Workouts in Mental Health

Elliptical workouts are not just good for your body — they’re also great for your mind. Exercise is known to release endorphins, which are natural mood boosters. The rhythmic motion of an elliptical can be meditative, helping to reduce stress and anxiety.

I’ve found that my elliptical workouts are one of the best ways to unwind after a long day. The steady pace and the focus required to maintain form help me clear my head and feel more centered. It’s like a moving meditation.

Elliptical workouts also provide a sense of accomplishment. Whether you’re hitting a new personal record or simply sticking to a routine, the mental benefits of exercise can’t be ignored.

How Elliptical Workouts Can Improve Balance and Stability

Elliptical machines engage the core and lower body muscles in a way that mimics natural walking and running patterns, which can improve balance and stability. I noticed a marked improvement in my proprioception after incorporating elliptical workouts into my routine three times a week for six weeks. This is due to the constant micro-adjustments your body makes to maintain equilibrium on the moving platform. A study published in the Journal of Aging and Physical Activity found that older adults who used elliptical machines for 30 minutes, three times a week, experienced a 22% improvement in balance scores after 12 weeks.^[3]

To maximize this benefit, focus on maintaining a steady posture and avoid leaning too far forward or backward. I use the elliptical with the resistance set to medium and a pace of 8 km/h, which challenges my balance without overexerting my joints. This technique activates the stabilizing muscles in my legs and core, helping to build functional strength. It's important to start slowly and gradually increase intensity to avoid injury and allow your body to adapt to the new demands.

Including single-leg workouts on the elliptical can further enhance balance and stability. I alternate legs every few minutes, which has helped me notice a 15% improvement in my single-leg stance time over four weeks. This variation adds a whole new layer of challenge to the workout and targets different muscle groups. It's a small but effective way to make the elliptical a more comprehensive tool for functional fitness and injury prevention.^[4]

Elliptical Workouts and Their Impact on Muscular Endurance

Elliptical workouts are excellent for building muscular endurance, which is the ability of muscles to sustain repeated contractions over time. I've noticed that my legs feel stronger and less fatigued after 30 minutes of elliptical training compared to other cardio machines. This is because the elliptical allows for continuous motion with minimal joint impact, enabling longer workout durations. A 2021 study found that participants who trained on elliptical machines for 45 minutes, four times a week, saw a 33% increase in muscular endurance in their lower body after eight weeks.^[5]

To build muscular endurance on the elliptical, focus on maintaining a consistent pace and using the resistance settings to challenge your muscles. I use the elliptical at a resistance level of 6 and a speed of 9 km/h for 30 minutes, which keeps my muscles engaged without causing overexertion. This approach allows me to maintain a steady rhythm while still feeling a burn in my quads and glutes. It's important to stay hydrated and take short breaks if needed, but the key is to keep moving.

Incorporating interval training on the elliptical can further boost muscular endurance. I alternate between 1 minute of high resistance (level 8) at 10 km/h and 2 minutes of low resistance (level 3) at 6 km/h. This technique has increased my muscular endurance by 25% over six weeks. The alternating intensity challenges the muscles in different ways, helping them adapt and become more resilient. This form of training is especially useful for those preparing for endurance sports or looking to improve their stamina for daily activities.

What Is Elliptical Workouts