Aerobic exercise, also known as cardio, is a key part of a balanced exercise routine. When you do aerobic exercise, your heart and lungs need to work harderTrusted Source to provide your muscles with more blood and oxygen.

The elliptical machine allows you to get a good aerobic workout, which can strengthen your heart, lungs, and muscles. This, in turn, can help build your stamina and endurance.

On an elliptical machine, you can perform both high intensity interval training (HIIT) and steady-state cardio workouts.

The elliptical trainer is an effective way to burn calories, which could help support weight management goals.

Depending on your weight, this cardio machine can help you burn around 270 to 400 calories in 30 minutes.

The lower end of the range represents a person weighing 125 pounds (56.7 kilograms [kg]), while the higher end is for someone weighing 185 pounds (83.9 kg).

However, several other factors can influence the number of calories you burn during an elliptical session, including your current fitness level and the speed, intensity, and incline of the machine.

One of the most commonly reported benefits of the elliptical trainer is that it’s a low impact exercise.

During some aerobic activities like running, your lower body joints, such as the knees, ankles, and hips, can take a beating from the constant impact.

On the elliptical, however, your feet never lift off the pedals. Instead, your lower body glides through the movements of walking, running, and ascending a steep slope.

According to the Arthritis Foundation, the elliptical machine may be especially beneficial for people with knee or hip arthritis because it places minimal stress, weight, or impact on the joints.

A 2021 study also found that the elliptical trainer caused less long-term joint and cartilage degeneration in the knee than cycling, running, and swimming.

An elliptical machine with handles can work the muscles in both your upper and lower body.

To maximize the upper body benefits, distribute your weight and resistance evenly by pumping your arms at the same speed as your legs. To focus even more on the upper body, initiate the movement from the arms and let your lower body follow along.

When done correctly, the elliptical can target your glutes, hamstrings, quads, chest, back, biceps, triceps, and core muscles.

The elliptical machine can be an effective tool for burning body fat and losing weight when used in conjunction with other tools, such as balanced eating, resistance training, and effective sleep management.

Weight loss primarily occurs when a calorie deficitTrusted Source is maintained over a prolonged period. A calorie deficit occurs when your body expends more energy (calories) than it takes in daily.

Regular aerobic exercise can help you maintain a calorie deficit by burning calories. Some research also found that aerobic exercise is associated with less abdominal fat and reductions in waist circumference.

To maximize fat burning in a shorter amount of time, try HIIT. You can start with a 2-to-1 ratio, such as 30 seconds of high intensity work followed by 15 seconds of recovery, or 60 seconds of high intensity work followed by 30 seconds of recovery.

Don’t stop moving your legs during the recovery periods. Continue to move the pedals at a slower pace.

You can change both the resistance and incline of the foot pedals on an elliptical. By doing this, you can target different muscles in your lower body, including your quads, glutes, hamstrings, and calves.

By increasing the incline, you may feel the backside of your lower body more. If you adjust the foot pedals lower, you may feel your quads working harder.

Plus, since the foot pedals also move in reverse, you can change the direction of your stride and focus more on your hamstrings and glutes.

Using an elliptical machine may be an effective way to improve overall balance, which is important for preventing falls and other injuries.

Try standing up straight and releasing the elliptical handles. This could target your core muscles and work on your balance.

Just ensure that the resistance and incline are set at manageable levels so you can use the elliptical machine safely without using the handles.

Some researchTrusted Source suggests that working out on an elliptical can be an effective way to build or maintain cardiovascular fitness while recovering from an injury.

Since it’s a low impact exercise, the elliptical puts less stress on your joints than high impact workouts like running, jogging, or jumping.

Working out on an elliptical after an injury could also help improve your range of motion and strengthen the muscles and joints while taking the stress off the injured area.

Elliptical machines typically offer a range of preprogrammed exercise routines that simulate hill climbing, interval training, and other customizable options, allowing you to achieve the type of workout you desire.

One of the advantages of an elliptical is that it doesn’t take long to learn how to use it. Although the learning curve with this machine is fairly easy, you may want to ask a personal trainer for guidance if you haven’t used one before.

A trainer can provide you with tips on how to use it correctly and recommend the type of workout that may be best suited for your fitness goals.

When first starting the elliptical, you may want to use only the foot pedals. Once you get used to the machine’s movement, you can add the handles.

The elliptical and treadmill are excellent stationary aerobic exercise machines, and each has its own unique benefits.

The elliptical may be a better option if you want a low impact exercise that’s easier on the joints and can support injury recovery. You can also adjust the incline and resistance to mimic a running workout.

On the other hand, a treadmill may be more effective at oxidizing fats, which refers to how your body breaks down fat cells and uses them as energy. So, the treadmill may be more effective at burning fat than the elliptical.

Running on the treadmill also requires your feet to leave the ground, forcing your body to react and adapt. This may recruit your lower body muscles to a greater degree and require more force to propel yourself forward.

Plus, pumping your arms boosts your heart rate, increases calorie burning, and uses some key upper body muscles like the biceps, triceps, chest, and upper back.

Many ellipticals come with handlebars that allow you to push and pull against resistance. Unlike the arm movements you perform continuously while running, this motion is optional with an elliptical, and the machine will do some of the work for you.

Although you should engage your core muscles when performing any aerobic workout, it’s easier to let these critical muscles relax when exercising on the elliptical, possibly making running a better core workout.

One way to get the best of both worlds is to incorporate elliptical training into a running routine. For example, replace one outdoor or treadmill running day with a 30- to 45-minute workout on the elliptical.

Like all exercise machines, there are some potential risks associated with using an elliptical.

You may find that your muscles are sore the days after using it for the first few times, especially if you’ve never used an elliptical before. The movement pattern is different than walking. This may feel awkward, and it’ll activate your muscles in different ways.

It’s essential to ease into an elliptical workout routine, allowing your body to become accustomed to these movements and helping to prevent overuse injuries.

As you become more comfortable on the machine, you can start to adjust the resistance, speed, and incline to make your workouts more intense.

Including the elliptical machine in your fitness routine can help strengthen your heart, lungs, and muscles, all while boosting your stamina, improving your balance, and burning calories.

It’s also a great option if you have joint issues or want to build or maintain your fitness after an injury.

While this low impact piece of equipment is a great choice for most fitness levels, it’s important to include other exercises in your routine if you’re looking to strengthen your legs and build bone density.

A personal trainer or healthcare professional can help develop an appropriate workout plan for you.