Cardio Exercise · Elliptical Machine

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Elliptical Cross Trainer

The elliptical cross trainer moves your feet through a continuous linked stepping path while you stand on its long pedals. This demonstration holds the front support. Some machines also provide moving arm handles, which differ from fixed supports used for balance and mounting.

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Category

Cardio

Equipment

Elliptical Machine

Movement focus

Cardiovascular System

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Elliptical Cross Trainer

1. Read the mounting and stopping instructions for your model. Hold its fixed handles and position the near pedal for a stable step onto the machine.
2. Step onto the pedals one foot at a time, keeping a secure grip and stable footing.
3. Start a gentle stepping motion and remain facing the console. Use the fixed supports as shown, or follow your model instructions for moving handles.
4. Maintain a steady, comfortable stride without hanging your body weight on the supports.
5. Adjust effort using the controls available on your machine; do not assume it has an incline setting.
6. Slow gradually until the pedals stop, then use the fixed handles when stepping off.

Technique references: Life Fitness elliptical mounting and dismounting. Machine controls vary; follow the instructions for your model.

Technique & Form Tips

The feet follow the machine's linked pedal path while you remain standing. Fixed handles provide support; moving arm handles, when fitted and used, add an upper-body push-and-pull action.

Common Mistakes to Avoid

• Pulling on fixed supports: Fixed handles are for support; only a machine's moving arm handles have a linked push-and-pull path.
• Hanging on the handles: Reduce effort if you cannot maintain the standing position without leaning heavily on the supports.
• Stepping off moving pedals: Slow to a controlled halt and hold the fixed handles before dismounting.

How to Breathe During This Exercise

Breathe steadily at an effort you can maintain with the same stepping rhythm.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.

Cardio Training Focus

The Elliptical Cross Trainer is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.

More Cardio Exercises

Astride Jumps with Side Arm Raises Body Weight · Cardiovascular System Alternating Step-Back with Floor Reach Body Weight · Cardiovascular System Bear Crawl with Knees Off the Floor Body Weight · Cardiovascular System Burpee without a Push-Up Body Weight · Cardiovascular System Fan Bike with Moving Handles Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell · Cardiovascular System

Related trunk movements

Alternating High-Knee Running Body Weight · Cardiovascular System Seated Arm Ergometer Upper Body Ergometer · Cardiovascular System Wall-Supported High Knees Body Weight · Cardiovascular System Jack Burpee with a Plank Jack Body Weight · Cardiovascular System Straddle Jack Jump Body Weight · Cardiovascular System Jump Rope Rope · Cardiovascular System

FAQ

How should I pace the Elliptical Cross Trainer?

Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.

What equipment do I need for the Elliptical Cross Trainer?

You do the Elliptical Cross Trainer with Elliptical cross trainer. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Elliptical Cross Trainer?

Watch for pulling on fixed supports: Fixed handles are for support; only a machine's moving arm handles have a linked push-and-pull path.. Reduce the effort or stop if you cannot maintain the setup.

How long should I perform the Elliptical Cross Trainer?

Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.