Elliptical Trainer

Elliptical: Zero-Impact Cardio

The elliptical combines walking, running and cross-country skiing in a fluid elliptical motion. It offers complete body workout without any joint impact.

Muscles Targeted

Quadriceps, glutes, hamstrings, calves for legs. Biceps, triceps, shoulders, lats via moving handles. Core for stabilization.

Execution

1. Natural motion: let the elliptical motion guide your legs. Push and pull handles with arms.
2. Posture: back straight, do not lean on fixed handles.
3. Variation: modify resistance and incline for different muscle targeting.
4. Reverse pedaling: pedal backward to emphasize hamstrings and glutes.

Duration

30 to 60 minutes.

Variations

• HIIT elliptical: 30s sprint / 30s slow x 10.
• Reverse: backward pedaling.
• Hands-free: release handles for balance work.

Target Audience

All levels. Especially recommended for joint issues, overweight or rehabilitation.