Elliptical Benefits

The elliptical machine offers a low-impact, effective workout for weight loss, cardio health, and toning. Learn how it can enhance your fitness routine.
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3 min
16-July-2025

The elliptical cross trainer is one of the most versatile cardio machines you’ll find in a gym—or even at home. It offers low-impact, full-body workouts that can aid in weight loss, muscle toning, and cardiovascular fitness. Whether you're recovering from an injury, managing joint pain, or simply trying to stay fit, understanding elliptical benefits can help you make smarter workout choices.

Did you know some health insurance plans now reward you for maintaining an active lifestyle? Explore plans that include wellness benefits, fitness tracking integration, and preventive care perks.

10 benefits of an elliptical machine

An elliptical machine offers a low-impact workout that simulates walking, running, and stair climbing—without putting stress on your joints. Suitable for all ages and fitness levels, here are the top elliptical benefits:

1. Boosts your stamina and cardio capacity

Using an elliptical regularly strengthens your heart and lungs, improving overall endurance. It’s an effective way to build cardiovascular fitness while keeping the workout low-impact and easy on the body.

2. Burns a lot of calories

An elliptical helps you burn calories efficiently, making it ideal for weight management. In just 30 minutes, you can burn anywhere between 250 to 400 calories, depending on intensity and body weight.

3. Puts less stress on your joints

Unlike running, the elliptical offers fluid, gliding motion without pounding your knees or ankles. It’s perfect for those with joint pain, arthritis, or anyone recovering from injury.

4. Serves as both an upper and lower body workout

With dual handles and pedals, ellipticals engage both your arms and legs. This promotes full-body coordination and muscle engagement in one seamless motion.

5. Burns body fat

Combining high-calorie burn and heart-pumping cardio, ellipticals help in reducing overall body fat, especially when paired with a healthy diet and consistent routine.

6. Targets specific leg muscles

Adjusting incline or resistance can help focus on quads, hamstrings, glutes, and calves—allowing you to tone and strengthen key lower-body muscles.

7. Improves your balance

Using the elliptical without holding the handles can activate your core muscles, enhancing balance and stability over time—especially beneficial as you age.

8. Maintains fitness after injury

Because of its low-impact nature, an elliptical is a safe option to stay active during recovery. It allows you to maintain fitness without aggravating injuries.

9. Provides a variety of options

Most ellipticals come with preset workouts, resistance settings, and incline levels—giving you the flexibility to mix things up and avoid workout boredom.

10. Straightforward to use

Elliptical machines are easy to get started with. Their intuitive design and preset programs make them beginner-friendly—even if you're new to fitness or coming back after a break.

Some insurance policies now include OPD and physio consult coverage—useful if you're using fitness to recover post-injury or avoid surgery.

Pro Tip

Avail hospitalisation and treatment benefits with health insurance plans starting at just Rs. 15*/day.

Nutrition

Is elliptical as good as cycling?

Both cycling and using an elliptical machine are excellent low-impact cardiovascular exercises. Since your feet remain in contact with the pedals throughout the workout, both options are gentler on the joints compared to running or other high-intensity activities.

If you're using a stationary bike—whether upright or recumbent—you can adjust the resistance to achieve a calorie burn and cardio intensity similar to that of an elliptical.

However, comparing outdoor cycling with elliptical training is more complex. Outdoor rides involve variables like hills, uneven surfaces, weather, and traffic, turning your workout into a more interval-based session rather than the steady, moderate pace you typically get on an elliptical.

Cycling outside also challenges your body to adapt to real-world conditions, making it a more functional workout that mimics everyday movement patterns. Interestingly, research based on self-reported data suggests that cycling to work instead of using motorized transport may help reduce long-term weight gain.

How the Elliptical improves cardiovascular health

Cardio workouts on an elliptical can significantly improve heart and lung health. Here's how:

  • Heart conditioning: Regular elliptical use strengthens the heart, improving circulation.
  • Oxygen efficiency: Better breathing and stamina due to increased lung capacity.
  • Cholesterol control: Cardio helps reduce LDL (bad cholesterol) and raise HDL (good cholesterol).
  • Stress reduction: Cardio also improves mood and mental clarity.

Choose plans that support cardiac screenings, virtual consults, or subsidized wellness check-ups as part of your preventive care benefits.

Elliptical Machine for Weight Loss: How It Helps

Using an elliptical is an effective way to shed excess weight. Here's how:

  • High calorie burn: A 30-minute session can burn 250–400 calories depending on intensity.

  • Boosts metabolism: Keeps your body burning fat even post-workout.

  • Interval training: Alternating speeds and resistance accelerates fat loss.

  • Supports diet plans: Easy to combine with calorie-controlled nutrition routines.

Some health covers now support weight management programs and dietician consults—ideal if you're on a fitness-led journey to avoid obesity-related conditions.
Check plans with comprehensive coverage

Full-Body Workout with the Elliptical: Muscle Engagement

Unlike treadmills or bikes, ellipticals engage both upper and lower body muscles. Key areas worked include:

  • Quadriceps and hamstrings: Strengthen legs through forward and backward pedaling.

  • Glutes: Get activated with incline settings.

  • Core: Maintained posture engages abdominal muscles.

  • Arms and shoulders: Moving handlebars activate upper body.

Is the Elliptical Safe for Joint Health and Injury Recovery

Yes, the elliptical is excellent for people recovering from injuries or dealing with joint problems like arthritis. Here’s why:

  • Low-impact motion: Reduces pressure on knees, hips, and ankles.

  • Rehabilitation-friendly: Can be used during physical therapy for mobility restoration.

  • Adjustable intensity: Lets you control exertion without aggravating injury.

  • Improves range of motion: Without the strain of weight-bearing exercise.

Conclusion

The elliptical machine isn’t just a cardio tool—it’s a low-impact, full-body fitness solution. From enhancing cardiovascular health and supporting weight loss to strengthening muscles and protecting joints, elliptical cross trainer benefits are broad and effective. Whether you're a fitness newbie or someone on a recovery journey, it fits into most routines with ease.

Proactive about your health? Explore health insurance plans that reward wellness habits, cover outpatient fitness-linked consultations, or include screenings to help you stay ahead of lifestyle-related conditions.

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Frequently asked questions

How long should I use the elliptical to see results?

Using the elliptical for 30–45 minutes, 4–5 days a week, can start showing results in 3–4 weeks when paired with a balanced diet. Consistency and progressive intensity are key to visible weight loss and muscle toning.

Is using an elliptical machine better than running for weight loss?

Ellipticals burn nearly as many calories as running but with less joint strain. They're ideal for people seeking low-impact cardio. While both are effective, ellipticals can be better for sustained, injury-free weight loss—especially for beginners or those recovering.

Can the elliptical help tone my legs and arms?

Yes, ellipticals engage both upper and lower body muscles. Regular use targets glutes, quads, hamstrings, biceps, and shoulders, helping you tone arms and legs gradually—especially when you increase resistance and use the moving handlebars properly.

Can the elliptical help with belly fat?

Yes, using the elliptical machine can help reduce belly fat as part of overall fat loss. While you can’t spot-reduce fat, regular elliptical workouts burn calories and increase your metabolism, which helps reduce total body fat—including fat around the abdomen—especially when paired with a healthy diet.

How long should I use the elliptical?

For general fitness and weight loss, aim for 30–45 minutes per session, 4–5 times a week. Beginners can start with 15–20 minutes and gradually increase the duration. Consistency and intensity matter more than duration alone.

Is it OK to use an elliptical machine every day?

Yes, it’s generally safe to use the elliptical daily—especially because it’s low-impact and gentle on the joints. However, to avoid plateaus and prevent overuse injuries, vary your workouts by adjusting resistance, pace, and incorporating rest or cross-training days.

What are the drawbacks of the elliptical machine

While the elliptical is great for low-impact cardio, it has some limitations:

  • Limited muscle building compared to strength training

  • Repetitive motion may cause overuse injuries if not balanced with other workouts

  • May feel monotonous for some users over time

  • Less effective for high-impact conditioning, like sprinting or agility training

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