Conditioning
Elliptical Training
Elliptical training is low-impact cardio that uses a continuous stepping motion with moving handles. It builds aerobic endurance while working your legs and arms.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Step onto the pedals, starting with the lower one, while holding the fixed rails.
- Grasp the moving handles.
- Begin pedaling forward in smooth loops.
- Push and pull the handles in rhythm with the pedals.
- Continue at a steady pace for your planned duration.
- Gradually slow the pedals to a complete stop.
- Take hold of the fixed rails.
- Step down from the lower pedal side.
Form cues
- Stand tall without leaning forward.
- Keep your grip light.
- Keep pressure spread across your feet.
Common mistakes
- Bouncing through each strideLower your cadence until your torso stays steady throughout each pedal cycle.
- Knees collapsing inwardKeep your knees tracking in the same direction as your toes.
- Locking your kneesKeep a slight bend in your knees as each leg extends.
Safety
Moving pedals can cause a fall during mounting or dismounting. Excessive resistance or a stride that does not fit you can irritate your knees or hips.
- Start with low resistance before increasing the workload.
- Keep loose clothing and shoelaces clear of the pedals and moving parts.
- Stop if the fixed stride forces an uncomfortable range of motion.
If you have balance difficulties or persistent joint pain, choose a seated version or ask a physiotherapist whether this movement suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Elliptical Trainer
Sets and reps
- Sets
- 1
- Target
- 600–1200 seconds
- Rest
- No rest timer
Use the first and last few minutes at an easy effort, keeping the middle portion at a pace where you can still speak in sentences.