Elliptical Trainer: Benefits, Daily Uses and How to Start
The elliptical trainer, or cross trainer, is a cardio machine where your feet glide in an oval path on pedals while your arms push and pull moving handles. It is a must because it gives you a solid cardiovascular workout with very little impact on your joints, making it one of the most accessible ways to build fitness.
When a client has sore knees, is carrying extra weight or is returning from a long break, the cross trainer is often where I start their cardio.
Why the elliptical trainer is a must
The elliptical works your heart and lungs first and foremost. On the muscle side, it uses your quads, glutes, hamstrings and calves through the leg movement, and your chest, back, shoulders and arms when you use the moving handles. Your core works to keep you upright and balanced.
The movement is similar to walking or running, but your feet never leave the pedals. That means no pounding with each step, which is why it is classed as low impact. You can also pedal backwards to shift the emphasis onto different leg muscles.
The NHS recommends adults do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity a week (NHS physical activity guidelines for adults). Sessions on the elliptical are an easy way to work towards that. If you are new to cardio, my guide to cardio for beginners is a helpful starting point.
How it helps in everyday life
Better cardiovascular fitness shows up everywhere:
Climbing the stairs out of Archway station or up Highgate Hill without getting out of breath.
Walking further on weekends, holidays and city breaks without tiring.
Keeping up with children or grandchildren in the park.
More energy for long working days, and many people find regular cardio helps their mood and sleep.
A base of fitness for sport, hiking or getting back into running.
What it can help prevent
Regular aerobic exercise is linked by the NHS and WHO with a lower risk of many long-term conditions. As part of an active lifestyle, the elliptical can help reduce the risk of:
Heart disease and high blood pressure: regular cardio supports heart health and circulation.
Type 2 diabetes: being active helps the body manage blood sugar.
Weight gain: cardio burns energy, which can support weight management alongside a sensible diet.
Joint aches from high-impact training: the smooth motion lets you train hard while sparing your knees, hips and ankles from repeated impact.
Who it suits (and who should be careful)
The elliptical suits almost everyone: beginners, people with sensitive knees or hips, those carrying extra weight, runners wanting a lower impact session, and older adults. It is also simple to use, so there is very little technique to learn.
Be careful if you have a heart condition, high blood pressure, are pregnant or are recovering from surgery. Check with your GP before starting a new cardio routine. Some people with balance problems may feel unsteady at first, so hold the fixed handles until you feel confident. It is worth remembering the elliptical is not a replacement for strength training or weight-bearing work, which matter for muscle and bone health, so pair it with exercises like the sit-to-stand and other strength moves.
How to start safely
Step on carefully while holding the fixed handles, and start pedalling slowly before the screen kicks in.
Stand tall, keep your whole foot on the pedal and avoid leaning heavily on the handles.
Begin with 10 to 15 minutes at a comfortable pace where you can still talk in full sentences.
Add a few minutes each week, building towards 20 to 30 minute sessions, 2 to 3 times a week.
Cool down for 2 to 3 minutes at a slower pace before stepping off.
Easier version: keep the resistance low, hold the fixed handles and focus on steady pedalling.
Harder version: raise the resistance or incline, use the moving handles, or try intervals such as 30 seconds hard followed by 90 seconds easy.
FAQs
Is the elliptical good for weight loss?
The elliptical burns energy and is easy to stick with, so it can support weight loss. For the best results, combine it with strength training and a sensible diet.
Is the elliptical better than the treadmill for bad knees?
Many people with sore knees find the elliptical more comfortable because there is no impact. If you have ongoing knee pain, get it checked by a GP or physio first.
How long should I use the elliptical for?
Start with 10 to 15 minutes and build up to 20 to 30 minutes, a few times a week. Over a week, aim to work towards the NHS guideline of 150 minutes of moderate activity across all your exercise.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the elliptical trainer into a plan around your body and goals, or see my personal training prices.
