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.
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
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
FAQ: Your Elliptical Walking Questions, Answered
An elliptical is a low-impact cardio machine that mimics a natural stride. It supports walking workouts by reducing joint strain while increasing endurance and muscle activation.
The elliptical raises heart rate to over 155 bpm and VO₂ to 41.36 ml/kg/min at high intensity — metrics that rival top cardio machines. It challenges your upper and lower body simultaneously, delivering serious cardiovascular benefits1.
Ellipticals activate both lower-body and upper-body muscle groups. The standing posture and dual-handle movement boost effort and muscle recruitment, which helps explain why ellipticals have been shown in some studies to elicit comparable or higher VO₂ and energy expenditure than other cardio machines, depending on workout intensity and duration1.
Yes. When you engage the moving handlebars, your biceps, triceps, and shoulders get an active workout, helping tone your arms over time.
Try a 10–15 minute routine with intervals or incline shifts. Start with a 3-minute warm-up, then alternate 1-minute moderate and 30-second high-resistance pushes. Cool down gradually.
Both are excellent. The elliptical reduces impact and activates more muscle groups, while the treadmill simulates road walking/running. Your best option depends on your fitness goals.
Research indicates that elliptical trainers can support substantial energy expenditure during high-intensity workouts, comparable to other forms of indoor cardio equipment. When combined with features like incline and interval training, elliptical walking may contribute to overall fitness improvements and body composition changes when incorporated into a consistent exercise routine and paired with balanced nutrition1.
The X16 is a 3-in-1 machine with incline/decline and longer stride for full-body variety. The Step Climber focuses on stair-stepping cardio in a more compact footprint. Both offer SmartAdjust and iFIT coaching.
Absolutely. AI Coach personalizes your weekly elliptical walking schedule, adapts difficulty, and helps you stay consistent over time.
Schedule short, consistent sessions– 10 to 20 minutes– and choose equipment with incline or resistance options to challenge your muscles and keep your workouts engaging. According to Mayo Clinic, adding incline or speed helps intensify walking workouts and boost results2.
References
- 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.
- 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.
