Updated 09/04/2025
An elliptical isn’t just background cardio anymore. With the right approach, it becomes a tool for full-body conditioning, efficient calorie burn, and joint-friendly training. Pair it with a structured plan and iFIT’s personalized guidance, and your elliptical training workout transforms into a routine you’ll look forward to, not one you push through.
How an Elliptical Works
Ellipticals simulate walking, running, and stair climbing — but without the impact of pavement pounding. By driving both the pedals and moving handles, you train upper and lower body together for a complete workout¹.
Form That Delivers Results
- Keep your grip light but steady on the handles
- Maintain upright posture with a slight bend in elbows and knees
- Keep feet flat to distribute pressure evenly
- Engage your core with every stride
- Begin with forward pedaling before progressing to backward intervals
When form is locked in, every stride reinforces strength, balance, and efficiency. The result is a cardio workout that targets your upper and lower body at the same time2.
How to Measure Intensity
Your elliptical workout adapts to your effort. Intensity shifts with these key factors:
- Incline/Decline: The NordicTrack X16 Elliptical offers -10% to 10% incline/decline, challenging stabilizers and replicating real-world terrain².
- Resistance: Silent Magnetic Resistance (up to 26 levels) builds muscle endurance and boosts calorie burn³.
- Stride Length: A 32” auto-adjustable stride, like the X16’s, supports taller users and adds variety.
- Speed: Faster strides raise heart rate and demand more energy.
- Fitness Level: SmartAdjust™ adapts intensity to your progress, making every session personal.
Benefits of an Elliptical Training Plan
A structured plan takes the guesswork out of training. It keeps you consistent and ensures your effort aligns with results.
- Total-Body Training: Ellipticals activate legs, glutes, core, arms, and chest for balanced strength¹.
- Low-Impact Cardio: Cushioned pedals protect joints while keeping intensity high⁴.
- Strength + Endurance Combo: Resistance and incline settings target muscle and aerobic fitness together⁵.
- CDC Alignment: Pair elliptical sessions with resistance training to meet CDC guidelines for adults (150+ minutes of weekly cardio plus strength 2x/week)⁶.
- Motivation Through Metrics: NordicTrack touchscreens deliver live stats, keeping progress visible and encouraging.
Learn more: Elliptical Machine — A Must-Have for Any Home Gym
Sample Elliptical Workouts
Steady-State Endurance
- 20–30 minutes, moderate pace
- Focus: cardiovascular fitness
Incline Builder
- Alternate 3 minutes at 6–8% incline, 2 minutes flat
- Repeat 5–6 rounds
- Focus: glutes, quads, calves
HIIT Power Session
- 2 minutes moderate
- 30 seconds max effort with added resistance
- Repeat for 15–20 minutes
- Focus: calorie burn, VO₂ max
Explore more: Workouts Offered on iFIT
Pro Tips for Elliptical Training
Climb With Purpose: Incline training engages stabilizers and builds lower-body strength².
Use Arms Actively: Pushing and pulling handles boosts calorie burn and improves posture⁷.
Train Smarter With HIIT: Short intervals drive results in as little as 15 minutes⁸.
Start exploring with Hannah today by signing up for iFIT, and access Hannah’s workout here.
Make Every Workout An Adventure
Training stays fresh with iFIT global workouts. You’ll climb the Andes in a HIIT session with Hannah Eden, or explore the Rockies with Aron Ralston in his Colorado Mountaineering Series. Every session blends scenic immersion with expert coaching — and SmartAdjust™ handles resistance so you can focus on form.
Explore: iFIT Programs for Elliptical Training
Conclusion
Whether it’s a personalized exercise plan or a new adventure with iFIT, there are plenty of ways to get a great workout on your elliptical. And as long as you’re putting in consistent effort, you should achieve the results that you seek in time.
FAQ: Elliptical Training
Yes. They burn calories efficiently while minimizing joint stress, making them sustainable for long-term use³.
Begin with 15–20 minutes, 3–4 times weekly. Increase as endurance improves.
Forward is best for beginners. Backward pedaling targets hamstrings and calves but requires balance.
Ellipticals are lower-impact and work both upper and lower body. Treadmills emphasize running-specific training⁴.
1–3 sessions per week. Balance with steady-state cardio to prevent fatigue.
Quadriceps, hamstrings, glutes, calves, chest, back, core, and arms¹.
Beginners should start flat. Adding 5–10% incline increases intensity and muscle recruitment.
Yes. While not a substitute for heavy lifting, resistance-based elliptical training builds muscular endurance.
The X16 Elliptical offers stride variety and incline/decline training. The Step Climber XL delivers stair-stepping intensity, while the Step Climber provides compact functionality.
References
- Healthline: Elliptical Benefits
- Aaptiv: Tone Your Body on an Elliptical
- PubMed: Comparison of Muscle Activation During Elliptical Training
- Mayo Clinic: Aerobic Exercise Benefits
- Women’s Health: 15-Minute Workout Benefits
- CDC: Physical Activity Basics for Adults
- Biology of Sport: Muscle Activation on Elliptical vs. Treadmill
- NordicTrack: Workouts Offered on iFIT
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.
