9 Advantages of an Elliptical Machine Workout

Using an elliptical machine in your workout routine will help improve your heart health, lungs, and muscles while enhancing stamina, improving balance, and burning a lot of calories. The elliptical machine at gyms is one of the most sought-after cardio machines. Elliptical machine is also a best option for home workout.

1. Can Help in Weight loss

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An elliptical machine can help you lose weight and tones the body in a shorter time because of its high calorie-burning if you concentrate on high-intensity workout. Consider adding interval training with a 2 to 1 ratio to your elliptical machine workout: 30 seconds of high-intensity training, followed by 15 seconds of recovery, or 60 seconds of high-intensity training, followed by 30 seconds of recovery. Do not stop moving your legs during periods of recovery. Keep the pedals moving, but at a slower speed.

2. Can Burn Many Calories

If you are looking for a way to crush your calorie in a short time, jump on the elliptical machine. This cardio machine can burn about 270 to 400 calories in 30 minutes, depending on how much you weigh. It can help you lose weight by burning more calories than you eat. Consider increasing the intensity of your elliptical machine workout to increase your calorie burning process.

3. Upper and Lower Body workout

One of the few cardio machines that can provide you with both upper and lower-body workout is an elliptical machine. The key to maximizing the benefits of the upper body is to divide your weight and strength. Just as you move your legs, pump your arms. The elliptical may target your glutes, hamstrings, quads, chest, back, biceps, triceps, and other key muscles when performed properly.

4. Less Stress on Joints

In the 1990s, when the elliptical came first, runners with joint problem and injuries breathed a sigh of relief at the idea that they could train their cardiovascular system while easing some stress on their joints. Running or other high-impact cardio exercises put a lot of stress on your knees, wrists, hips, and other joints. The elliptical machine provides a low-impact sort of cardio workout as your feet never lift off the pedals. A 2014 study showed that compared to running, jogging, and comparable workouts, an elliptical machine workout can considerably decrease stress on your joints.

Related: 7 exercises for people who dont like running

5. It Can Boost Your Stamina

Aerobic exercise is a key to a balanced exercise routine, also known as cardio. When you exercise, you need to work harder with your core and lungs to provide more blood and oxygen to your body. The elliptical machine enables you to get a nice aerobic workout that can make your core, lungs, and muscles stronger. This can help build your endurance and stamina. High-intensity interval training and steady-state cardio workout can be easily performed with an elliptical machine.

6. Best for Leg Muscles

On an Elliptical machine workout, you can alter the strength and direction of the foot pedals. By doing so, you can target different muscles, including your quads, glutes, hamstrings, and calves. You may feel the back of your lower body burning by raising the intensity. Therefore, you may feel your quads working harder if you adjust the foot pedals lower. You can also alter the direction of your step and concentrate more on your hamstrings and glutes as the foot pedals go in reverse.

7. Many Options

Usually, elliptical machine gives a range of pre-programmed exercise routines and customizable choices that help you get the workout you want.

8. Maintains Exercise After Injury

Working out on an elliptical machine can be an excellent way to build or keep your fitness if you are experiencing an injury or unable to engage in your daily workout. Because it is a low-impact workout, it places much less stress on your joints than high-impact workouts, such as running, jogging, or jumping. Working out after an injury on an elliptical can help you recover the complete variety of movement. It can also help strengthen your muscles and joints while preventing stress from the area that has been injured.

9. Improve Your Body Balance

An elliptical training can help your bones to be strengthened. But did you know it can also improve your structure balance? You can target your key muscles and work on your balance if you stand up straight and let go of the elliptical handles. Just make sure that the resistance and incline are set at a manageable pace so that the elliptical machine can be used firmly without using the handles.


Including the elliptical machine in your workout routine can help strengthen your core, lungs, and muscles while boosting your endurance, enhancing your balance, and burning lots of calories.


  1. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018.
  2. Referent body weight values in over ground walking, over ground jogging, treadmill jogging, and elliptical exercise. Gait Posture. 2014.
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Naeem Durrani BSchttps://defatx.com/
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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