Is the elliptical good for losing belly fat?

It can help, but only as part of overall fat loss. You cannot burn fat from the belly specifically, so regular elliptical sessions work best combined with a diet that keeps you in a calorie deficit.

Can I use the elliptical every day?

Yes, but it’s best to vary intensity or take rest days depending on your fitness level to avoid overuse.

Is elliptical training easier on joints than running?

Yes, the elliptical provides a low-impact workout that’s gentler on joints compared to running.

Should I use the moving handles or hold the fixed ones?

Use the moving handles when you can, and push and pull them actively rather than letting them carry your arms. In a study comparing legs-only and arms-and-legs elliptical exercise in healthy adults, using the arm poles raised oxygen uptake and perceived effort at the same stride rate and resistance, though not heart rate. The fixed handles are for balance, so rest your hands on them lightly rather than leaning your weight on them.

Is the elliptical as good a workout as running?

For general cardio fitness it can be. When untrained college students exercised at the same moderate perceived effort on a treadmill and an elliptical, oxygen use and energy expenditure were similar, though heart rate ran higher on the elliptical. It does not replace running for runners, because it lacks the impact and the exact stride that running fitness depends on.

Is pedaling backward on the elliptical worth doing?

It is a useful change of pace. Pedaling in reverse changes the feel of the stride and takes more concentration to keep smooth, though there is little research on which muscles it favors. Start at a lower resistance than usual, and switch back to forward if it bothers your knees.

Elliptical Training

What Is the Elliptical Training?

Elliptical Training is a cardio exercise that improves cardiovascular endurance and overall fitness. It is considered a beginner-level activity, depending on intensity and personal capabilities. It offers a low-impact alternative to running or jogging, making it especially useful for people with joint concerns or those recovering from injury.

The pedals travel along an oval path that traces a walking or running stride, but the feet never leave them, so there is no landing impact. The thighs and glutes do most of the work. On a machine with moving handles, like the one shown, pushing and pulling the arms brings the chest, shoulders and upper back into the effort and raises the overall workload, though the legs still carry most of it.

It is mainly used to build aerobic fitness and support weight management, either as the main cardio session or as a warm-up before strength work. Runners often use it to keep up their fitness while working around an injury, since it trains the heart and lungs with far less pounding. Resistance, stride rate and, on many machines, incline can all be adjusted, allowing both beginners and seasoned athletes to tailor the intensity to their needs.

It suits almost anyone who can stand and walk comfortably, including beginners, older adults and people with knee or hip arthritis. Anyone whose balance is unsteady can rest their hands on the fixed handles until the motion feels familiar, and anyone who cannot stand for long can build up on an Upright Bike first.

Muscles Worked

MuscleActivation

Gluteus Maximus: High
Rectus Femoris: High
Vastus Lateralis: High
Vastus Medialis: High
Gluteus Medius: Medium
Semimembranosus: Medium
Semitendinosus: Medium
Deltoid: Low
Erector Spinae: Low
Gastrocnemius (Lateral Head): Low
Gastrocnemius (Medial Head): Low
Latissimus Dorsi: Low
Pectoralis Major: Low
Rectus Abdominis: Low
Rectus Abdominis (Lower): Minimal

Instructions

Wait until the pedals are still, hold the fixed handles, and step onto the pedals one foot at a time, placing each whole foot in the center of the pedal.
Stand upright with your chest up, shoulders relaxed and eyes forward.
Begin moving the pedals in a forward motion to start the machine.
Adjust resistance and incline to match your fitness level and goals, starting easy for the first few minutes as a warm-up.
Once the motion feels smooth, take hold of the upper grips of the moving handles.
Push and pull the handles in sync with your legs: as one foot drives back, push the handle on that side forward and pull the other toward you.
Keep your whole foot on the pedal, pressing through the heel and midfoot, with a slight bend in the knees throughout the stride.
Keep your weight over the pedals rather than leaning on the handles, and breathe naturally throughout the session.
Gradually reduce speed and resistance to cool down, let the pedals come to a full stop, then hold the fixed handles and step off.

Common Mistakes

Leaning forward on the handles
Placing too much weight on the handlebars reduces core engagement and strains the shoulders.
Letting the handles drag the arms
Holding the moving handles without actively pushing and pulling leaves the upper body out of the work and lowers the overall effort.
Locking the knees
Snapping the knee straight at the bottom of each stride jars the joint, so keep a slight bend throughout.
Rising onto the toes
Pushing through the balls of the feet instead of the whole foot is a common cause of foot numbness and calf fatigue.
Going too fast with no resistance
This reduces effectiveness and can cause jerky movements that increase the risk of imbalance.
Stepping on or off while the pedals move
The pedals keep turning under flywheel momentum, so mounting or dismounting before they stop can cause a fall.

Injuries

Elliptical Training is a low risk exercise when performed with proper technique. The feet never leave the pedals, so there is no landing impact, which is why it is a common choice for people with knee or hip arthritis and for runners working around an injury.

The most common issues include foot numbness or tingling, usually from tight shoes, pushing through the toes or holding one foot position for a long session. Knee discomfort can appear when resistance or incline is set higher than you can move smoothly, and lower back ache and wrist or shoulder strain usually come from hunching over and leaning on the handles as fatigue sets in. The pedals keep turning under the flywheel's momentum, so stepping on or off before they stop is a fall risk.

To prevent injuries, wear supportive, well-fitting shoes, keep your whole foot on the pedal and stay upright rather than leaning. If you are new, start with 5 to 10 minutes and build toward 30. If the standing stride is uncomfortable, an Upright Bike gives similar leg work seated; to progress, add resistance, incline or intervals, or move on to the Step Machine.

Stop and step off if you feel sharp joint pain, dizziness, chest pain or unusual shortness of breath, or numbness that does not ease when you shift your feet. Numbness that keeps coming back despite good shoes is worth raising with a doctor, especially for anyone with diabetes.

Overview

Primary Focus: Cardio
Equipment: Machine
Modality: Cardio
Difficulty: Beginner

Alternative Exercises

Other Names for the Elliptical Training

The Elliptical Training is also known as:

Cross Trainer

Frequently Asked Questions

Q: Is the elliptical good for losing belly fat?: It can help, but only as part of overall fat loss. You cannot burn fat from the belly specifically, so regular elliptical sessions work best combined with a diet that keeps you in a calorie deficit.
Q: Can I use the elliptical every day?: Yes, but it’s best to vary intensity or take rest days depending on your fitness level to avoid overuse.
Q: Is elliptical training easier on joints than running?: Yes, the elliptical provides a low-impact workout that’s gentler on joints compared to running.
Q: Should I use the moving handles or hold the fixed ones?: Use the moving handles when you can, and push and pull them actively rather than letting them carry your arms. In a study comparing legs-only and arms-and-legs elliptical exercise in healthy adults, using the arm poles raised oxygen uptake and perceived effort at the same stride rate and resistance, though not heart rate. The fixed handles are for balance, so rest your hands on them lightly rather than leaning your weight on them.
Q: Is the elliptical as good a workout as running?: For general cardio fitness it can be. When untrained college students exercised at the same moderate perceived effort on a treadmill and an elliptical, oxygen use and energy expenditure were similar, though heart rate ran higher on the elliptical. It does not replace running for runners, because it lacks the impact and the exact stride that running fitness depends on.
Q: Is pedaling backward on the elliptical worth doing?: It is a useful change of pace. Pedaling in reverse changes the feel of the stride and takes more concentration to keep smooth, though there is little research on which muscles it favors. Start at a lower resistance than usual, and switch back to forward if it bothers your knees.