Beginner's Guide to the Elliptical: How to Get Started

Beginner’s Guide to the Elliptical: How to Get Started

The elliptical is one of the best machines for anyone stepping into the world of cardio fitness. It's gentle on your joints, torches calories, and gives your entire body a solid workout — heart and muscles alike. Whether you've never set foot on one or just want to make sure you're using it right, this step-by-step guide will help you build confidence and get the most from every session.

1. Why the Elliptical Deserves a Spot in Your Routine

There are plenty of cardio machines out there, but the elliptical stands apart for several compelling reasons:

Joint-Friendly Movement Unlike running or jogging on hard surfaces, the elliptical provides a smooth, low-impact stride that protects your knees, hips, and back — making it ideal for those managing joint discomfort or recovering from injury.

Complete Body Engagement Grab the moving handles and you'll work your arms, shoulders, chest, and core right alongside your glutes and legs. It's a true head-to-toe cardio session all on one machine.

Serious Calorie Burn The elliptical lets you burn a substantial number of calories in a relatively short window, especially when you push the resistance and pace higher.

Fully Adjustable Intensity From a gentle warm-up to a grueling hill climb, you control the resistance and incline. This means the machine grows with you as your fitness improves over time.

2. Using the Elliptical the Right Way

Proper technique makes the difference between an effective workout and a wasted one. Here's how to set yourself up for success.

Posture & Form

Stand tall with your core braced and shoulders relaxed — avoid hunching forward or leaning heavily on the handles. Your weight should be balanced through your feet, not dumped onto your wrists. Grip the handles lightly and let your arms work in tandem with your legs for a natural, coordinated rhythm.

Foot Placement

Keep your feet flat on the pedals throughout the entire motion. Your heels should stay planted to prevent unnecessary strain on your calves and Achilles tendon. Solid foot contact also helps you maintain stability and power through each stride.

Stride Technique

The motion should feel like a smooth oval — somewhere between walking and running but without the jarring impact. Start with a comfortable, moderate stride and keep it steady. Resist the urge to overextend or lock your knees; fluid movement is the goal.

3. Three Beginner-Friendly Elliptical Workouts

Workout 1: The Steady-State Starter

20–30 Minutes

This is your go-to first workout — simple, approachable, and designed to build your cardiovascular base.

Warm-up: 5 minutes at easy resistance to loosen up
Main set: 15–20 minutes at a steady, moderate pace with light resistance
Cool-down: 5 minutes gradually reducing your speed until your heart rate settles

Workout 2: Beginner Interval Mix

20–25 Minutes

Intervals alternate between harder and easier effort, training your body to recover faster and push harder over time.

Warm-up: 5 minutes at low intensity
Push phase: 1 minute at higher resistance or faster speed
Recovery phase: 2 minutes at easy intensity
Repeat: Complete 5–6 rounds of push and recovery
Cool-down: 5 minutes at a relaxed pace

Workout 3: Full-Body Burn

30 Minutes

This workout activates both your arms and legs by alternating between handle use and hands-free pedaling.

Warm-up: 5 minutes at gentle resistance
Hands-free: 5 minutes focusing entirely on leg power (no handles)
Handles engaged: 5 minutes actively pushing and pulling the arms
Alternate: Repeat the hands-free and handles cycle for 20 minutes total
Cool-down: 5 minutes easing back to a comfortable pace

Ready to bring the elliptical experience home? Check out our top-rated pick for beginners and seasoned users alike.

NordicTrack AirGlide 7i Elliptical

4. Essential Tips for Elliptical Success

Ease into it. If you're brand new to cardio, start with just 15–20 minutes per session and slowly add time and intensity as your endurance grows. Patience beats burnout every time.
Play with resistance. Bumping up the resistance level even slightly forces your muscles to work harder and makes your workout more effective. Start low and increase gradually as your strength builds.
Track your numbers. Most ellipticals display your distance, time, calories, and heart rate. Use these metrics to set small weekly goals and watch your progress compound over time.
Stay hydrated. Elliptical workouts can produce surprising amounts of sweat. Keep a water bottle within reach and sip throughout your session to maintain energy and prevent fatigue.

5. Common Mistakes to Steer Clear Of

Leaning on the Handles Resting your body weight on the handlebars drastically reduces the effectiveness of your workout. Your hands should guide — not support — your movement.

Over-Striding Trying to take unnaturally long strides can strain your muscles and throw off your form. Let the machine's motion guide your stride length rather than forcing it.

Skipping the Warm-Up and Cool-Down Jumping straight into high intensity without warming up increases injury risk. Similarly, stopping abruptly without cooling down can leave your muscles tight and sore. Always bookend your workouts.

6. Leveling Up Beyond Beginner

Once you've built a solid foundation, it's time to push the envelope. Here's how to keep progressing:

Extend Your Sessions Gradually work your way from 20-minute sessions up to 45 minutes. The extra time builds deeper endurance and burns more calories.

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Increase Resistance & Incline Raising the difficulty challenges your cardiovascular system and strengthens your muscles. Treat it like climbing a steeper hill each week.

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Try Advanced Intervals Move beyond basic intervals with 1:1 work-to-rest ratios or experiment with high-intensity interval training (HIIT) sessions to maximize your fitness gains.

7. Cool Down, Stretch, Recover

Ellipticals are low-impact, but a good post-workout stretch helps maintain flexibility, reduce muscle soreness, and speed recovery.

Lower Body Stretches Target your calves, quadriceps, hamstrings, and hip flexors. Hold each stretch for 20–30 seconds and breathe deeply to release tension.

Upper Body Stretches If you used the handles, don't forget your arms and shoulders. Cross-body arm stretches and doorway chest openers will keep your upper body limber.

8. How Often Should You Use the Elliptical?

For lasting results, aim to hop on the elliptical 3 to 5 times per week. Consistency is the secret ingredient — showing up regularly matters far more than occasional intense sessions. Give your body rest days to recover, and you'll find your endurance and strength building steadily week after week.

Start your elliptical journey today with a machine built for performance, comfort, and quiet operation right in your own home.

NordicTrack AirGlide 7i Elliptical

The elliptical is a fantastic starting point for anyone who wants effective, joint-friendly cardio. Master the basics, stay consistent, build gradually — and most importantly, enjoy the ride. Your fitness journey starts with a single stride.