Elliptical Trainer
Built around a fixed machine groove, Elliptical Trainer slots in on your non-lifting days and builds a bigger aerobic engine.
How to do Elliptical Trainer
- Step onto the pedals with the machine stationary and take hold of the moving handles.
- Start pedalling forward at a light resistance for two to three minutes to warm up.
- Stand upright with the weight through the midfoot, and avoid leaning on the fixed rails.
- Drive with the legs and push and pull the handles so the upper body shares the work.
- Raise resistance or stride rate for intervals, then lower it for recovery periods.
- Cool down at low resistance for two to three minutes before stepping off.
Elliptical Trainer Sets and Reps by Goal
Strength
6 rounds of 20 seconds hard with 100 seconds of easy movement between. Raise incline or level before you extend the session.
Hypertrophy
5 rounds of 60 seconds at a strong pace with 60 seconds easy. Keep the same settings week to week so progress is readable.
Endurance
15-20 minutes at a pace you could hold a short conversation through. Finish the block at a pace you could have held one minute longer.
Common Elliptical Trainer Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Starting far too hard and fading through the second half
Set a pace you could hold for double the interval, then build from there.
Doing far too much on day one and needing three days to recover
Start with two or three sessions a week and add a fourth once they feel easy.
Easier and Harder Than Elliptical Trainer
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Elliptical Trainer — Frequently Asked Questions
How do you do the Elliptical Trainer?
Step onto the pedals with the machine stationary and take hold of the moving handles. Start pedalling forward at a light resistance for two to three minutes to warm up. Stand upright with the weight through the midfoot, and avoid leaning on the fixed rails. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Elliptical Trainer work?
The Elliptical Trainer primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with a leverage machine.
How many sets and reps of the Elliptical Trainer should I do?
For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Keep the same settings week to week so progress is readable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Elliptical Trainer good for beginners?
Yes. The Elliptical Trainer is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Elliptical Trainer?
Try the Run (equipment), Stationary Bike Run or the Jump Rope. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
