When it comes to kickstarting your fitness journey as a beginner, the elliptical machine emerges as a star player for several compelling reasons. This article delves into the advantages of training with an elliptical, covering its muscle engagement, calorie-burning efficiency, body-friendliness, and providing you with three elliptical workouts for beginners to get you started.

If you enjoy these workouts, you can get our full 8 week elliptical program here!

Why Beginners Should Train with an Elliptical

You get a full body workout

Elliptical workouts shine when it comes to working multiple muscle groups simultaneously. Unlike other cardio machines that often target specific areas, the elliptical delivers a full-body experience. With each stride, leg muscles including quads, calves, hamstrings, glutes, and hips collaborate to power your lower body. When you engage the elliptical’s handlebars, your upper body comes into play. Pulling on the handles activates upper back, shoulders, biceps, and forearms (the “pull” muscles), while pushing engages the chest, shoulders, and triceps (the “push” muscles). Your core muscles work tirelessly to maintain balance during the elliptical’s twisting motion, making it a truly comprehensive exercise that builds endurance and promotes muscle development.

You’ll burn calories faster

For beginners seeking efficient calorie burning, the elliptical is an exceptional choice. Compared to many other cardio machines, including the treadmill and rowing machine, the elliptical stands out for its calorie-burning prowess. The secret lies in the diverse muscle engagement offered by the elliptical workout. The more muscle groups you activate, the more calories your body needs to fuel your effort. This calorie expenditure accelerates throughout your session, and your body often turns to stored fat to meet this energy demand. Consequently, the elliptical emerges as a superior tool for fat loss and healthy weight management.

Easier on your body

One of the standout benefits of the elliptical is its gentle, low-impact nature. Unlike high-impact exercises such as running, jump training, or plyometrics, which can subject your bones, joints, and muscles to microscopic damage, the elliptical offers a kinder alternative. Its smooth, continuous motion doesn’t involve the jarring foot impacts associated with running or walking. This reduced impact is a boon, especially for individuals dealing with joint issues, making the elliptical a safe option for those recovering from running injuries or seeking a lower-impact workout to preserve joint health. Mixing low-impact exercise like the elliptical into your fitness regimen allows your body to recover between training sessions, minimizing the risk of injury and reducing the strain on your joints.

How Long Should a Beginner Workout on an Elliptical?

As a beginner, starting your elliptical journey requires a balanced approach. It’s crucial to listen to your body, especially if you’ve been leading a sedentary lifestyle. Begin with a workout duration that feels manageable, and gradually build up your training volume over time. A great starting point is 20-30 minutes, ensuring that the intensity is moderate and comfortable. If this feels too easy, consider extending your workout by 5-10 minutes or increasing the resistance. On the other hand, if you find it challenging, don’t push too hard. Adjust the duration to your comfort level, aiming for workouts that are slightly challenging but sustainable. Remember, progress in your fitness journey should be gradual, safe, and enjoyable.

3 free elliptical workouts for beginners!

If you’re new to the world of fitness and looking to get started on an effective workout routine, we’ve got you covered. We’ve prepared three fantastic beginner elliptical workout plans that will kickstart your fitness journey and help you build strength, endurance, and overall wellness.

Workout #1: 10-minute beginner low impact elliptical workout

Here’s a 10-minute beginner’s workout routine that you can follow and gradually increase over a 4-week period. This workout is designed to be done on an elliptical machine. The intensity and resistance levels will start at the beginner level and gradually progress to help you build endurance and strength.

Week 1: Getting Started

Phase	Duration	Intensity/Resistance	Instructions
Warm-Up	2 minutes	Low resistance	Start with a comfortable pace.
Steady-State	4 minutes	Moderate resistance	Pedal steadily at a moderate pace.
Intervals	2 minutes	Increased resistance	Alternate 30 seconds high intensity, 30 seconds recovery.
Cool-Down	2 minutes	Low resistance	Gradually bring your heart rate down.

Week 2: Building Stamina

Phase	Duration	Intensity/Resistance	Instructions
Warm-Up	2 minutes	Low resistance	Start with a comfortable pace.
Steady-State	5 minutes	Moderate resistance	Pedal steadily at a moderate pace.
Intervals	2 minutes	Increased resistance	Alternate 45 seconds high intensity, 30 seconds recovery.
Cool-Down	1 minute	Low resistance	Gradually bring your heart rate down.

Week 3: Progressing Further

Phase	Duration	Intensity/Resistance	Instructions
Warm-Up	2 minutes	Low resistance	Start with a comfortable pace.
Steady-State	5 minutes	Increased resistance	Pedal steadily at a challenging pace.
Intervals	2 minutes	Even more resistance	Alternate 1 minute high intensity, 30 seconds recovery.
Cool-Down	1 minute	Low resistance	Gradually bring your heart rate down.

Week 4: Increasing Intensity

Phase	Duration	Intensity/Resistance	Instructions
Warm-Up	2 minutes	Low resistance	Start with a comfortable pace.
Steady-State	5 minutes	Challenging resistance	Pedal steadily at a controlled pace.
Intervals	2 minutes	High resistance	Alternate 1.5 minutes high intensity, 30 seconds recovery.
Cool-Down	1 minute	Low resistance	Gradually bring your heart rate down.

Please adjust the intensity levels to suit your fitness and comfort. Remember to maintain proper form and stay hydrated throughout your workouts.

Workout #2: Full body 20-minute elliptical workout for beginners

This is a 20-minute full-body workout that combines elliptical cardio with bodyweight movements. This workout alternates between elliptical intervals and bodyweight exercises for an effective full-body burn. You can adjust the intensity and repetitions to suit your fitness level.

Full-Body Elliptical and Bodyweight Workout: 20 Minutes

Warm-up (2 minutes on the elliptical)

• Start with a low resistance on the elliptical and pedal at a moderate pace to warm up your muscles.

Elliptical Intervals (5 minutes on the elliptical)

• High-Intensity Interval: 30 seconds of high resistance and fast-paced pedaling.
• Active Recovery: 30 seconds of low resistance at a slower pace.
• Repeat the high-intensity and active recovery intervals for a total of 5 minutes.

Superset 1: (4 minutes)

• Push-Ups: 10-12 reps
• Bodyweight Squats: 12-15 reps

Elliptical Intervals (5 minutes on the elliptical)

• Repeat the same high-intensity and active recovery intervals as before for 5 minutes.

Superset 2: (4 minutes)

• Plank: Hold for 30 seconds
• Bodyweight Lunges: 10-12 reps per leg

Elliptical Intervals (2 minutes on the elliptical)

• High-Intensity Interval: 1 minute of high resistance and fast-paced pedaling.
• Active Recovery: 1 minute of low resistance at a slower pace.

Cool Down (2 minutes on the elliptical)

• Gradually decrease the resistance and pedal at an easy pace to cool down.

Stretching (2 minutes)

• Spend a few minutes stretching your major muscle groups, including your legs, arms, and back.

This workout provides a well-rounded full-body workout that includes cardiovascular conditioning on the elliptical and strength training with bodyweight exercises. You can increase or decrease the intensity based on your fitness level. Always maintain proper form and stay hydrated during the workout.

Workout #3: Glute-focused 30-minute elliptical workout for beginners

And finally, this 30-minute workout that combines elliptical training with exercises to target the glutes. This workout is designed to provide a full-body workout with a focus on the glutes. Remember to adjust the intensity, resistance, and repetitions according to your fitness level and preferences.

Time	Exercise	Repetitions/Duration	Intensity/Resistance	Notes
Warm-up (3 mins)	Elliptical – Low resistance	3 minutes	Easy	Get the blood flowing and warm up the body.
Elliptical (7 mins)	High-Intensity Interval (30 sec)		Moderate to High	Sprint on the elliptical.
	Active Recovery (30 sec)		Low to Moderate	Maintain a steady pace.
	Repeat intervals for 7 minutes
Superset 1 (6 mins)	Bodyweight Squats	12-15 reps	Body weight	Focus on good form and depth.
	Elliptical – High resistance	1 minute	High	Keep a steady pace to challenge the glutes.
	Repeat the superset for 3 rounds
Superset 2 (6 mins)	Lunges (each leg)	12-15 reps per leg	Body weight	Maintain balance and posture.
	Elliptical – High resistance	1 minute	High	Steady pace with high resistance.
	Repeat the superset for 3 rounds
Superset 3 (6 mins)	Glute Bridges	12-15 reps	Body weight	Squeeze glutes at the top of each rep.
	Elliptical – High resistance	1 minute	High	Maintain good posture on the elliptical.
	Repeat the superset for 3 rounds
Cool Down (2 mins)	Elliptical – Low resistance	2 minutes	Easy	Gradually lower intensity.
Stretching (2 mins)	Stretch major muscle groups (legs, back, glutes)	2 minutes	Gentle	Focus on stretching and recovery.

This workout combines cardiovascular exercise on the elliptical with strength and toning exercises to target the glutes effectively. Remember to maintain proper form and consult a fitness professional if you’re new to these exercises.