Walking Workout Reinvented: Train Smarter with the Elliptical at Home

When it comes to making the most of your walking workout, the elliptical trainer is an underrated powerhouse. Whether you're short on time, looking to reduce joint impact, or ready to step up your endurance game, training on an elliptical can support cardiovascular fitness and endurance goals as part of a consistent exercise routine.

With iFIT’s global workouts, smart auto-adjusting features, and low-impact design, the elliptical transforms walking into something far more strategic: a home fitness tool that supports full-body engagement and endurance development through low-impact movement.

Let’s break down why elliptical walking is a smart cardio strategy, how to use it effectively, and what equipment options work best — including how to choose between the NordicTrack X16 and Step Climber.

Why Elliptical Walking Deserves a Spot in Your Weekly Training

Low Impact, High Return

Elliptical machines create a natural, gliding stride that mimics walking or running without the joint-pounding impact. That means you can train longer, recover faster, and stay consistent — especially if you're managing knee sensitivity or balancing other high-impact workouts¹. As Mayo Clinic notes, walking is a powerful way to improve cardiovascular health and endurance – especially when done consistently with added incline².

Full-Body Activation

Unlike treadmill walking, ellipticals like the X16 and Step Climber integrate upper body movement with multi-grip handlebars. This helps engage your arms, shoulders, back, and core while your lower body drives the stride, designed to support efficient workouts within limited timeframes.

In a 2024 peer-reviewed study, elliptical trainers ranked among the top three machines for heart rate, calorie burn, and oxygen use, making them one of the most efficient low-impact cardio options available¹.

A Quick Elliptical Walking Routine You Can Do Today

If you're aiming for a quick treadmill routine alternative, this 12-minute walking workout on the elliptical delivers:

Minute 0–3:Warm up at low resistance and 0% incline

Minute 3–6:Moderate pace, add incline (5% if using X16)

Minute 6–9:Power intervals: 30 seconds fast + 30 seconds slow

Minute 9–12:Cool down, steady recovery pace

Want more structure? iFIT's elliptical programs make it easy to schedule sessions and track progress with SmartAdjust™* — adapting your pace and resistance automatically based on past performance.

Free iFIT account required for equipment activation; paid iFIT subscription & WiFi required to access full content & features.

Explore iFIT Elliptical Workouts ›

​​How to Build Progress with Elliptical Walking

Every effective walking workout builds from the basics — but smart progression is where results happen. That’s where elliptical training shines.

With NordicTrack’s incline and resistance settings, plus iFIT’s SmartAdjust™, each session can evolve based on your performance.

• Start with low resistance, steady cadence
• Add incline to challenge your glutes and endurance
• Incorporate interval bursts for cardio intensity
• Track improvement with AI Coach feedback

Even a 10-minute daily session can scale into serious results when you stay consistent and level up your training over time².

*SmartAdjust™ and AI Coach help ensure you’re always progressing at the right pace — without having to overthink it.

Equipment Deep Dive: X16 vs Step Climber

NordicTrack X16 Elliptical

• 3-in-1 motion: elliptical, stepper, and treadmill hybrid
• 32” auto-adjustable stride
• Incline/decline range: -10% to 10%
• 26 levels of resistance
• 16” HD touchscreen with iFIT, SmartAdjust, AI Coach
• Feels like soft trail walking with added performance depth

Best for: Variety, incline training, full-body conditioning through combined upper and lower body engagement. 

Shop NordicTrack X16

NordicTrack Step Climber

• Compact stair-climbing elliptical hybrid
• 22 resistance levels
• 10" HD touchscreen options
• Multi-grip handlebars + oversized cushioned pedals
• AutoBreeze fan, Bluetooth, SmartAdjust + AI Coach

Best for: Space-saving cardio, stair-style training, focused endurance

Shop Step Climber Today!

Explore More: Smart Walking Starts Here

• NordicTrack X16 and Step Climber offer two distinct elliptical experiences — both premium, both transformative.
• Walking on the elliptical lets you train smarter, not harder with reduced impact and added muscle activation.
• iFIT helps you stay consistent and engaged with adaptive coaching and global workouts built for progress.

Ready to Reinvent Your Walking Workout?

Whether you're exploring scenic trails on the X16 or tackling vertical climbs on the Step Climber, walking workouts on the elliptical are a smart move for long-term performance. Add iFIT’s immersive training and AI-powered guidance, and you’ve got a complete system for consistent, low-impact transformation.

Compare NordicTrack Ellipticals

References

1. Frontiers Media SA. Energy expenditure, oxygen consumption, and heart rate while exercising on seven different indoor cardio machines at maximum and self-selected submaximal intensity.
2. Mayo Clinic. Walking: Trim your waistline, improve your health.

Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.