Ah, cardio! Some people love it, others power through it. Whether you’re a cardio machine enthusiast or a newbie trying to find your groove, there are plenty of ways to make your workouts more enjoyable. Here’s the good news: cardio doesn’t just mean sprinting on the treadmill or pounding pavement outside. You can hop on a stationary bike, go rollerblading, try cross-country skiing—and yes, one of our all-time favorites, the elliptical machine.
For all fitness levels, the elliptical is an excellent option for cardio. It offers a fantastic low-impact, full-body workout that can torch calories quickly. If you’ve ever wondered what the different levels and programs on the elliptical actually mean, you’re not alone. Let’s break them down so you can get the most out of your time on the machine.
Why We Love the Elliptical
Ellipticals are low-impact, but that doesn’t mean low results. Studies show they can activate your quads more than other cardio machines and improve coordination between your quads and hamstrings. Translation: they’re one of the best cardio machines for your legs! And since you’re also pushing and pulling the handles, you’re working your chest and arms, too. It’s a full-body workout that’s easy on the joints.
Before You Start
Always enter your weight and age before beginning. Most machines estimate how many calories you burn—but these estimates are way more accurate when your personal info is factored in.
Posture Matters
Proper form is key. For your upper body: grip the handles at shoulder height or lower—gripping too high can strain your neck. Keep your core engaged and stand upright to avoid back pain and stay efficient, especially on inclines. Your lower body: don’t lift your feet like you’re walking. Keep them flat against the pedals so your heels and toes share the weight evenly. You can push a little more with your heels, but make sure your toes stay on the pedal.
The Elliptical is What You Make It
You can use it for an easy recovery day, push yourself with HIIT, or anything in between. It’s perfect for runners who want a low-impact training day or beginners building endurance. And the best part? You can easily adjust pace and resistance without waiting for a motor to catch up—unlike treadmills.
Now let’s break down the elliptical machine settings:
Manual Mode
This is the “you call the shots” setting. It’s like hitting quick start—choose your resistance and time as you go. It’s great for beginners figuring out what works for their joints and energy levels. Just don’t forget to enter your weight and age to get accurate results.
Heart Rate Mode
Perfect for those training in a specific heart rate zone. After inputting your age and weight, set a target heart rate. The elliptical adjusts resistance to help you stay in that range—lower if your heart rate gets too high, higher if it drops. It’s a hands-off way to stay focused on your goals.
Interval Mode
A fan favorite for fat-burning. The machine alternates between high and low resistance levels to raise and lower your heart rate, mimicking HIIT. Harvard research shows interval training boosts your metabolism and calorie burn—even after your workout ends!
Weight Loss Mode
Similar to interval training, but with longer and more intense resistance bursts, especially on inclines. It’s designed to challenge you and help you burn more calories—but remember, results come from a mix of exercise and diet. If you feel joint pain or shortness of breath, switch to a lighter setting and listen to your body.
Variety Mode
If you want to mix things up without planning it out, this mode is for you. It randomly adjusts resistance to simulate changing terrain—perfect for rainy day workouts or when you just want to zone out and sweat.
Performance Mode
This one’s built for endurance training. Resistance and incline gradually increase, giving you that uphill-climb feel without ever leaving the gym. It’s ideal for serious athletes or anyone looking to build full-body strength and cardio endurance.
Bottom Line
Next time you hop on the elliptical, try out different settings to see what works for you. Whether you’re easing back into exercise, spicing up your cardio routine, or just looking for a fun way to stay active, the elliptical is one of the best low-impact, high-result machines out there. So grab those handles, smile, and enjoy the ride—we’ll be cheering you on from the gym floor!