Benefits of an Elliptical Machine - 9 Reasons to Buy a Cross Trainer

Elliptical machines offer a low-impact cardio workout that can help to boost your overall fitness by increasing stamina and strengthening both your upper and lower body muscles.

Elliptical machines are one of the high demand machines at gyms. They are also a popular choice for home exercise equipment due to their all-round functionality and effectiveness.

Here are 9 benefits which makes this low-impact machine so popular

1. Improves Stamina and Cardio Capacity

Cardio workouts using an elliptical or rowing machine,are important for better heart and lung health. They help your heart and lungs pump more oxygen to your muscles. Regular use of an elliptical machine can increase your endurance and stamina. You can mix high-intensity interval training (HIIT) with steady cardio for varied and effective exercise sessions.

2. Impact Free workout experience

Elliptical trainers provide a gentle workout that is easy on your legs because of their smooth movement. Unlike walking or running, which can get hard on your body, the elliptical keeps your feet on the pedals, reducing stress on your joints. This makes it a great option for people with joint problems or back pain. Additionally, elliptical machines are small and easy to put away.

3. Resembles the Motion of Walking

The elliptical motion resembles how your ankle, knee, and hip joints move when you walk, jog, or run. Many elliptical cross trainer machines have foot pedals that move with your stride, which helps lessen stress on your joints. This design allows for a comfortable workout, keeping your feet on the pedals and smoothly adjusting to the elliptical movement.

Looking to buy an elliptical trainer? Check out our article on best elliptical trainers of 2026

4. You can do full body workout

Cross trainers provide a full-body workout by engaging both the upper and lower body. To work your arms, hold the handles and push/pull while moving your feet on the pedals, which targets your chest and shoulders. 

For a great lower body workout, including your glutes, increase resistance or pedal backwards. To tone your core, let go of the handles and engage your abs for balance. For targeted thigh workouts, pedal backwards to work your quads, and advanced users can perform squats while pedaling to further strengthen the thighs.

5. Low Maintenance

Elliptical machines are generally low maintenance. They have fewer moving parts than treadmills, reducing the risk of breakdowns and the need for repairs. Regular cleaning and occasional lubrication are usually sufficient to keep them in good working condition.

6. Improves Your Balance

Using a cross trainer machine can improve your balance and coordination. Engaging your core muscles while maintaining proper posture on the machine helps enhance your overall stability.

7. Maintains Fitness After Injury

Overuse injuries are common in athletes, especially those who do high-intensity activities frequently.

Ellipticals are a good choice for active recovery due to their low-impact design and full-body engagement. They allow you to exercise without stressing specific muscle groups, making them a great option for light aerobic activity on rest days. Elliptical workouts can help you recover more effectively and prepare for future intense sessions.

8. Features to Track Progress

Many elliptical machines come equipped with features to track your progress, such as heart rate monitors, calorie counters, resistance levels, interactive workout experiences and workout programs. Models like Spirit Fitness CE850+ offer 20 resistance levels, programs like hill, burn, cardio, HIIT, interval, heart rate, fit test and more to motivate you to push your limit. Brands like DHZ Fitness, NordicTrack and Proform offer a good range of feature packed elliptical cross trainers. 

9. User-Friendly and Suitable for All Fitness Levels

Elliptical machines are user-friendly and can be adjusted to suit all fitness levels. Whether you’re a beginner or an experienced athlete, you can modify the resistance and incline to match your workout intensity.

Is elliptical as good as running?
Elliptical workouts are gentler on the joints than running, making them a suitable option for individuals with joint problems. On the other hand, running tends to be more effective for increasing bone density and enhancing endurance specific to running.

Is elliptical as good as cycling?
Elliptical machines offer a full-body workout, while cycling mainly focuses on the lower body. Both are excellent for cardiovascular fitness, but the elliptical might involve more muscle groups.

How long should I use the elliptical?
It's recommended to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week. You can achieve this by using the elliptical for 30 minutes a day, five days a week.

What changes can a 30 minutes on an elliptical do to your body?
Spending 30 minutes on an elliptical can boost your heart health, help you burn calories, and tone various muscle groups, all of which support overall fitness and weight control.

Does the elliptical build muscle?
The elliptical can build muscle in the legs, glutes, and core by engaging these muscles during workouts. However, it’s primarily a cardio exercise, so muscle gain may be moderate.

Does the elliptical make your thighs bigger?
The elliptical tones and strengthens your thighs, but it’s unlikely to make them significantly bigger since it focuses more on cardio than muscle mass increase.

Do elliptical tone arms?
Yes, the elliptical tone arms when you use the moving handles, working your biceps, triceps, and shoulders while you exercise.