How an elliptical works and what it does

An elliptical is a stationary machine where you stand on two pedals and push them in an oval motion while holding onto handles. Your legs do most of the work, but your arms move too—the handles push and pull as you go. The machine lets you control how hard you're working by adjusting resistance, speed, or both.

What makes an elliptical different from a treadmill or stationary bike is that your feet never leave the pedals. This means less impact on your knees, ankles, and hips compared to running. You're still moving your whole lower body and getting your heart rate up, but the motion is smoother and gentler on your joints.

Key Takeaways

  • An elliptical gives you a cardiovascular workout—raising your heart rate and building endurance—without the joint stress of running.
  • Using an elliptical regularly can help build strength in your legs, glutes, and core, especially if you increase the resistance.
  • Because the motion is low-impact, an elliptical may be a better choice if you have knee, hip, or ankle pain or are recovering from an injury.
  • You can burn a meaningful number of calories on an elliptical, though the exact amount depends on your weight, speed, and how hard you push.
  • An elliptical works both your upper and lower body at the same time, making it efficient for a full-body session in a shorter time.

Cardiovascular benefits and heart health

Using an elliptical raises your heart rate, which strengthens your cardiovascular system over time. When you work out regularly on an elliptical, your heart becomes more efficient at pumping blood, and your body gets better at using oxygen. This can improve your overall endurance—you may find that everyday activities like climbing stairs or walking feel easier.

The cardiovascular benefit depends on how hard and how often you use the machine. A slower, easier pace still counts as movement, but a faster pace or higher resistance will challenge your heart more. Many people alternate between easier and harder efforts during a single session, which research suggests can be particularly effective for heart health.

Strength and muscle building

An elliptical primarily works your leg muscles—your quadriceps (front of thigh), hamstrings (back of thigh), and glutes (buttocks). Your calves and hip muscles are involved too. If you increase the resistance, you're forcing these muscles to work harder, which builds strength over weeks and months of regular use.

The handles also engage your chest, shoulders, back, and arms, though less intensely than your legs. If you want to emphasize upper-body work, you can push and pull the handles more forcefully. Your core muscles—the deep muscles around your abdomen and lower back—work to keep you stable throughout the motion, so they get stronger too.

Low-impact exercise for joint health

Because your feet stay on the pedals and never strike the ground, an elliptical is considered low-impact. This means less stress on your knees, ankles, hips, and lower back compared to running or jumping. If you have arthritis, past injuries, or joint pain, an elliptical may let you exercise without making pain worse.

Low-impact does not mean no impact—your joints are still moving and bearing some weight. But the smooth, gliding motion is gentler than the repetitive pounding of running. If you're recovering from an injury or surgery, talk with your doctor or physical therapist about whether an elliptical is right for you and how to start safely.

Calorie burn and weight management

An elliptical burns calories, which can support weight management when combined with healthy eating. The number of calories you burn depends on your body weight, how fast you're moving, how much resistance you're using, and how long you exercise. A heavier person burns more calories doing the same workout than a lighter person, and a harder effort burns more than an straightforward one.

You cannot know your exact calorie burn without specialized equipment, and the estimates on elliptical machines are often inaccurate. What matters more is consistency: regular elliptical sessions, done at a pace that feels challenging but sustainable, contribute to overall calorie balance over time. Pairing elliptical use with a balanced diet gives you the best chance of reaching weight-related goals.

Convenience and accessibility

An elliptical lets you exercise at home or at a gym without needing outdoor space or good weather. You can watch television, listen to music or podcasts, or read while using one, which makes it easier to stick with a routine. The machine is also relatively quiet compared to a treadmill, so you can use it without disturbing others.

Ellipticals are adjustable for different heights and fitness levels. You can start with low resistance and a slow pace if you're new to exercise, then gradually increase both as you get stronger. This makes it possible for many different people—from older adults to younger athletes—to use the same machine.

Variety and progression in workouts

You can change your elliptical workouts to keep them interesting and to challenge your body in different ways. You might do a steady-paced session one day, then try intervals (alternating between hard and straightforward efforts) another day. You can increase resistance, speed up, or add time to your session as you get fitter.

Some ellipticals have preset programs that automatically change resistance and speed for you, which can make workouts feel less repetitive. Others let you create your own custom programs. This variety helps prevent boredom and keeps your body adapting, which is important for continued progress.

Frequently Asked Questions

Is an elliptical better than a treadmill?

Neither is objectively better—it depends on your goals and body. An elliptical is gentler on joints, while a treadmill more closely mimics running and may burn slightly more calories at the same effort level. If you have joint pain, an elliptical is often the better choice. If you're training for running, a treadmill is more specific.

How long should I use an elliptical each session?

Starting with 20 to 30 minutes is reasonable for most people. As you get fitter, you can work up to 45 minutes or longer. Even 10 to 15 minutes of steady or harder effort counts as meaningful exercise. The best duration is one you can sustain regularly without injury or burnout.

Can I build muscle on an elliptical?

Yes, especially in your legs and glutes. Increasing the resistance makes your muscles work harder, which triggers growth over time. However, an elliptical alone may not build as much muscle as strength training with weights, since the resistance is limited. Combining elliptical work with some weight training gives the best results.

Is an elliptical safe if I have knee pain?

An elliptical is often safer than running for people with knee pain because of the low-impact motion. However, not all knee pain is the same. Some conditions may be aggravated by any leg exercise. Talk with your doctor or physical therapist before starting, and start with low resistance and short sessions to see how your knee responds.

Do I need to warm up before using an elliptical?

Yes. Spend 5 to 10 minutes at an straightforward pace to warm up your muscles and gradually raise your heart rate. This reduces injury risk and makes your workout feel easier. After you finish, cool down with another 5 minutes at an straightforward pace to bring your heart rate back down gradually.