Elliptical Trainer
Striding on an elliptical machine whose pedals travel in an oval while the handles push and pull. A low-impact, full-body cardio option that spares the joints compared with running.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Chest (Pectoralis Major)
- Lats (Latissimus Dorsi)
- Triceps
- Sets
- 1
- Duration
- 20–45 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Step onto the pedals while holding the handles, stand tall and start pedalling slowly so the console switches on.
Choose a manual level or a program and warm up for a few minutes at low resistance.
Push the pedals through a smooth oval, keeping the whole foot in contact.
Push and pull the moving handles in rhythm with your legs to involve the upper body.
Raise the resistance or incline to increase the workload while keeping a steady cadence.
Lower the resistance for the final few minutes to cool down.
Breathing: Breathe steadily; at a moderate pace you should be able to speak in short phrases.
Coaching tips
Stand tall
Heels down
Push and pull the handles
Common mistakes
Leaning on the handles and letting the arms carry body weight
Lifting the heels so the calves take over
Resistance so low the legs spin without effort
Safety notes
Hold the handles when stepping on and off, and wait for the pedals to stop.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.