How to Get the Most Out of Your Elliptical Workout

If you've ever spent 30 minutes on an elliptical machine and wondered whether you're actually getting the most out of your workout, you're not alone.

While elliptical machines are one of the most effective forms of low-impact cardio, many users fail to take advantage of features like resistance changes, interval training, incline adjustments, and upper-body engagement.

The result? More time spent exercising, but fewer results than they could be achieving.

The good news is that a few simple adjustments can dramatically improve calorie burn, cardiovascular fitness, endurance, and overall workout effectiveness.

In this guide, you'll learn the best elliptical training tips, common mistakes to avoid, and proven workout strategies to help you maximise every elliptical machine workout. Whether your goal is weight loss, improved fitness, or simply staying active, these techniques will help you get more from every session.

Why Elliptical Machines Are So Effective

Elliptical machines, also known as cross trainers, combine elements of:

• walking 
• jogging 
• stair climbing 
• cross-country skiing 

into one smooth, low-impact movement.

Unlike running, elliptical workouts reduce stress on the:

• knees 
• hips 
• ankles 
• lower back 

while still delivering an effective cardiovascular workout.

Many models also feature moving handlebars, allowing users to train both the upper and lower body simultaneously.

👉 Browse Cross Trainers & Elliptical Machines Australia

Benefits of an Elliptical Machine Workout

Low-Impact Cardio:
One of the biggest advantages of elliptical training is that it provides an effective cardiovascular workout without the impact associated with running.

This makes it ideal for:

• beginners 
• older adults 
• users managing joint discomfort 
• recovery-focused training 

Full-Body Conditioning:
A proper cross trainer exercise engages multiple muscle groups.

Lower Body

• Glutes 
• Quadriceps 
• Hamstrings 
• Calves 

Upper Body

• Chest 
• Back 
• Shoulders 
• Arms 

Actively using the moving handlebars increases total-body involvement and calorie burn.

Supports Weight Loss Goals:
Regular elliptical workouts can help increase calorie expenditure while improving fitness and endurance. Combined with proper nutrition and strength training, elliptical training can support long-term fat-loss goals.

Suitable for All Fitness Levels:
Elliptical machines allow users to adjust:

• resistance 
• workout duration 
• workout intensity 

making them suitable for nearly every fitness level.

Why Your Elliptical Workouts Aren't Working

Many people spend hours on cardio equipment without seeing meaningful results because of a few common mistakes.

You're Using the Same Resistance Every Session:
If every workout feels identical, your body quickly adapts. Gradually increasing resistance helps continue improving:

• endurance 
• muscular conditioning 
• cardiovascular fitness 

You're Relying on Momentum:
Instead of actively driving the pedals, some users simply let the machine carry them through the motion. Focus on creating the movement rather than following it.

You're Holding the Handrails:
Leaning heavily on the handles reduces:

• calorie burn 
• lower-body activation 
• workout intensity 

Use the handles for balance, not support.

You're Ignoring the Upper Body:
The moving handlebars are designed to be used. Actively pushing and pulling them increases:

• muscle engagement 
• heart rate 
• energy expenditure 

You're Skipping Interval Training:
Steady-state cardio has benefits, but interval training can often produce greater improvements in:

• conditioning 
• calorie burn 
• cardiovascular fitness 

You're Not Progressively Challenging Yourself:
Fitness improvements require progression. Over time, increase:

• resistance 
• workout duration 
• intensity 

to continue seeing results.

How to Use an Elliptical Machine Properly

Good technique improves efficiency and workout effectiveness.

Maintain Upright Posture:
Keep:

• chest up 
• shoulders relaxed 
• core engaged 

Avoid leaning heavily forward.

Push and Pull the Handles: Actively using the handlebars creates a true full-body workout.

Keep Your Feet Flat: Maintain consistent contact with the pedals and avoid excessive toe pressure.

Focus on Smooth, Controlled Strides: Quality movement is more important than speed alone.

Elliptical Training Tips to Burn More Calories

If your goal is weight loss or improving fitness, these elliptical training tips can help.

Increase Resistance:
Higher resistance increases muscular demand and workout intensity.
Rather than simply moving faster, challenge yourself with greater resistance levels.

Add Incline When Available:
Some elliptical machines offer incline adjustments. Increasing incline can:

• target the glutes 
• increase workout intensity 
• create greater lower-body engagement 

Use Your Arms:
Engaging the moving handlebars helps increase overall calorie burn.

Train Both Forward and Backward:
Reverse pedalling can place greater emphasis on:

• glutes 
• hamstrings 

while adding variety to your workout.

Incorporate Interval Training:
Intervals remain one of the most effective methods for improving fitness and calorie expenditure.

How Many Calories Does an Elliptical Workout Burn?

Calorie burn depends on:

• body weight 
• workout intensity 
• fitness level 
• workout duration 

As a general guide:

Remember, consistency matters more than any individual workout.

Understanding Heart Rate Zones During Elliptical Training

Training intensity can dramatically affect results.

Moderate Cardio Zone (60–70%)
Best for:

• beginners 
• longer workouts 
• general health 

Cardiovascular Fitness Zone (70–85%)
Best for:

• endurance 
• calorie burn 
• conditioning 

HIIT Zone (85%+)
Best for:

• interval training 
• time-efficient workouts 
• advanced conditioning 

Can an Elliptical Help Build Your Glutes?

One of the most common questions users ask is whether elliptical training can help strengthen and tone the glutes.

The answer is yes, but with a few caveats.

While an elliptical won't replace dedicated strength exercises such as:

• hip thrusts 
• squats 
• lunges 

it can help improve:

• glute activation 
• muscular endurance 
• lower-body conditioning 

For greater glute involvement:

• increase resistance 
• use incline settings 
• incorporate reverse pedalling 
• focus on driving through your heels 

For best results, combine elliptical workouts with lower-body strength training.

Best Elliptical Machine Workouts

Different workout styles suit different goals.

1. Beginner Elliptical Machine Workout

Workout

• 5-minute warm-up 
• 15–20 minutes moderate pace 
• 5-minute cooldown 

Total Time: 25–30 minutes

Best For

• Beginners 
• General fitness 
• Endurance 

2. Fat-Burning Elliptical Workout

Workout

• 5-minute warm-up 
• 30 minutes moderate intensity 
• 5-minute cooldown 

Total Time: 40 minutes

Best For

• Weight loss 
• Cardiovascular fitness 
• Calorie burn 

3. HIIT Cross Trainer Exercise

Workout

• 30 seconds high intensity 
• 90 seconds recovery 
• Repeat for 10 rounds 

Total Time: 20–25 minutes

Best For

• Fat loss 
• Conditioning 
• Time-efficient cardio 

4. Glute-Focused Elliptical Workout

Workout

• 2 minutes forward 
• 1 minute reverse 
• Repeat for 20–30 minutes 

Best For

• Glute activation 
• Lower-body conditioning 
• Workout variety 

5. Endurance Workout

Workout

• 45–60 minutes 
• Moderate resistance 
• Consistent pace 

Best For

• Endurance 
• Heart health 
• Aerobic fitness 

How Often Should You Use an Elliptical?

The ideal frequency depends on your goals.

Beginners: 2–3 sessions per week 

General Fitness: 3–4 sessions per week 

Weight Loss: 4–5 sessions per week 

Endurance Training: 3–5 sessions per week 

The key is finding a routine that is sustainable and allows for proper recovery.

Weekly Elliptical Workout Plan

This structure balances:

• cardio 
• recovery 
• strength training 
• long-term progression 

Elliptical vs Treadmill vs Exercise Bike

Not sure which cardio machine is right for you?

For many home gym users, ellipticals provide the best balance of comfort, calorie burn, and full-body engagement.

Best Elliptical Machines for Home Workouts

Choosing the right machine can make a significant difference to workout consistency and enjoyment. Popular options include:

Sole E35 Elliptical: A premium cross trainer featuring smooth resistance adjustments, advanced workout programs, and a comfortable stride.

Sole E95 Elliptical: Designed for serious home gym users seeking commercial-quality performance and durability.

York Fitness X315 Cross Trainer: A versatile option for beginners and intermediate users wanting effective home cardio.

York X515 Cross Trainer: Ideal for users looking for additional features and workout variety.

👉 Browse Cross Trainers & Elliptical Machines Australia

Best Equipment to Pair With an Elliptical Machine

For a complete home gym setup, consider pairing your cross trainer with:

Adjustable Dumbbells: For strength training and muscle development.

Rowing Machines: For full-body conditioning.

Spin Bikes: For high-intensity interval training.

Treadmills: For walking and running-focused workouts.

Combining cardio and strength training often delivers the best overall fitness results.

What to Look for When Buying a Cross Trainer

Adjustable Resistance - Allows workouts to progress as fitness improves.

Comfortable Stride Length - A natural stride improves workout comfort and efficiency.

Moving Handlebars - Provides a full-body workout experience.

User-Friendly Console - Look for:

• workout tracking 
• heart-rate monitoring 
• pre-set workout programs 

Build Quality - A sturdy frame improves:

• stability 
• durability 
• long-term performance 

Final Thoughts

Elliptical machines are one of the most versatile pieces of cardio equipment available.

They provide:

• low-impact cardio 
• full-body conditioning 
• scalable workout intensity 
• calorie-burning potential 
• joint-friendly exercise 

By improving your technique, incorporating interval training, increasing resistance strategically, and following a structured workout plan, you can get significantly more from every elliptical machine workout.

Whether your goal is fat loss, cardiovascular fitness, endurance, or overall health, pairing the right workout plan with the right cross trainer will help you stay consistent, so you can buy smart, train hard.

Frequently Asked Questions

How long should an elliptical workout be?
Most people benefit from 20–45 minute sessions depending on fitness level and goals.

Is an elliptical better than a treadmill?
Ellipticals provide lower-impact, full-body workouts, while treadmills are generally better for walking and running-specific training.

Can elliptical workouts help with weight loss?
Yes. Elliptical workouts can support fat loss when combined with proper nutrition and consistent exercise.

Should I use resistance on an elliptical?
Absolutely. Increasing resistance helps improve workout effectiveness and muscle engagement.

Is an elliptical good for beginners?
Yes. Elliptical machines are one of the most beginner-friendly cardio machines available.

Can you use an elliptical every day?
Yes. Many people perform low-to-moderate intensity elliptical sessions daily. However, workout intensity should be balanced with adequate recovery to avoid overtraining.