What Is An Elliptical? | The Joint-Friendly Cardio Option

Walk into any gym and you’ll see it — a machine with foot pedals that glide in an oval path, handles that pump forward and back, and a display tracking time, calories, and heart rate. It’s the elliptical trainer, also called a cross-trainer, and it occupies a strange spot in the cardio lineup: too gentle for some, too mysterious for others.

So what is an elliptical, exactly? It’s a stationary exercise machine designed to replicate walking, running, or climbing stairs without the pounding impact of those activities. The elliptical delivers a low-impact cardiovascular workout that’s easy on the knees, hips, and back — which is why it’s often recommended for injury recovery, arthritis, or anyone who wants to stay active without joint pain. Here’s what you need to know about how it works and where it fits.

What Is An Elliptical Trainer And How Does It Work?

An elliptical trainer is a piece of cardio equipment that allows you to move your legs in a smooth, elliptical (oval) motion while your arms push and pull handles. The movement mimics walking, running, or climbing stairs — but without the heavy impact. Unlike a treadmill, where your feet hit the belt with each stride, the elliptical’s pedals keep your feet in constant contact with the machine.

This design makes the elliptical a low-impact option for cardiovascular exercise. Cleveland Clinic notes that the elliptical provides an excellent workout while being gentle on the joints. The machine typically offers adjustable resistance and incline, letting you increase intensity without adding joint stress. For people with knee pain, arthritis, or hip issues, the elliptical is often a comfortable alternative to running.

Many elliptical machines also include moving handlebars that work your arms and shoulders, turning the session into a total-body workout. Engaging the upper body can raise your heart rate faster and burn more calories compared to a lower-body-only machine like a stationary bike.

Why The Elliptical Often Gets A Bad Rap

If you’ve ever heard someone dismiss the elliptical as “easier” than a treadmill, you’re not alone. There’s a common belief that because the machine controls the motion and absorbs the impact, it must be less effective. But the truth is more nuanced. The elliptical does require less impact force — running on a treadmill creates force two to three times your body weight, while the elliptical avoids that — but it can still deliver a serious cardiovascular challenge.

The key is intensity. Many people unconsciously keep the resistance low and the pace moderate, which makes the workout feel easier. But with higher resistance and a faster stride, the elliptical can match the calorie burn of a treadmill. Healthline notes that both machines can be equally beneficial for burning calories when used with enough effort.

So the bad rap comes less from the machine and more from how people tend to use it. With intentional effort, the elliptical is no less a workout — it just changes which muscles get stressed and reduces jarring forces on your joints.

Elliptical Vs Treadmill: Which One To Choose?

Choosing between an elliptical and a treadmill depends on your priorities. If joint health is your main concern, the elliptical wins. It delivers a low-impact workout that doesn’t put the same stress on your knees and hips as a treadmill. For bone density, treadmills may have the edge — the elliptical vs treadmill impact comparison from Cleveland Clinic covers this difference. However, many people find the elliptical more comfortable for longer sessions.

On calorie burn, both machines can be equally effective. Treadmills burn 600-900 calories per hour at a running pace, but the elliptical can match that with increased resistance and intensity. The elliptical also offers upper body engagement, which can increase total energy expenditure.

For injury recovery or chronic pain, the elliptical is often the better choice. It reduces impact while still allowing you to maintain cardiovascular fitness. If you’re looking for a machine that’s easier on your body without sacrificing a good workout, the elliptical is worth considering.

These differences show that both machines have unique strengths. Your choice should align with your specific fitness goals and any physical limitations.

How To Get The Most Out Of An Elliptical Workout

Just stepping onto the elliptical and moving your legs at a steady pace won’t get you the best results. To maximize calorie burn and build endurance, use these strategies:

1. Increase resistance: Cranking up the resistance forces your muscles to work harder, similar to riding a bike uphill. This raises your heart rate and burns more calories.
2. Use the incline: Many ellipticals have an incline feature that targets different muscle groups, especially the glutes and hamstrings. Adjusting the incline periodically prevents boredom and challenges your body.
3. Engage your arms: Use the moving handlebars actively instead of resting your hands on the stationary bars. This turns the workout into a full-body session and can increase calorie burn.
4. Vary your routine: To avoid overuse injuries from repetitive motion, change your workouts by alternating resistance, speed, and direction (pedaling backward targets different muscles).
5. Aim for 30 minutes: The general recommendation is at least 30 minutes of moderate intensity, five days a week.

Consistency matters more than intensity on any given day. If you’re new to the elliptical, start with 15-20 minutes at a comfortable resistance and build up gradually. Listen to your body — if you feel pain (especially in the knees or hips), ease back or check your form.

Elliptical Workout Tips For Beginners And Beyond

For beginners, the elliptical can feel awkward at first. The motion takes a few minutes to get used to. Start with a low resistance and focus on smooth, controlled strides. Keep your back straight and avoid leaning on the handles — that reduces the workload on your legs.

Calorie burn on the elliptical can rival a treadmill when you push the intensity — Healthline explores the details in its elliptical calorie burn comparison. Research suggests both machines can be equally beneficial for cardiovascular fitness. The key is effort: maintain a steady pace where you can still talk but not sing.

As you get comfortable, try interval training: alternate 1 minute of high resistance and fast pace with 2 minutes of moderate effort. This can boost your cardiorespiratory fitness and keep workouts interesting. Remember to warm up for 3-5 minutes at low intensity and cool down afterward.

The Bottom Line

The elliptical trainer is a low-impact cardio machine that mimics walking, running, or climbing stairs without harsh joint impact. It’s ideal for people with knee pain, arthritis, or injury recovery, and it can provide a solid cardiovascular workout when used with enough resistance and intensity. While it may not build bone density like running, it’s a joint-friendly alternative that supports calorie burn and endurance.

For personalized guidance on whether the elliptical fits your specific fitness situation, especially if you’re managing an injury or chronic condition, your physical therapist or doctor can help adjust the plan for your body.