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Cardio & conditioning

Elliptical workout for beginners: set-up, steady rounds and first intervals on the cross trainer

Built for the elliptical, which UK gyms often call the cross trainer. Do the warm-up, one level, then the cool-down. Level 1 is 10 to 15 steady minutes; Level 2 builds from 20 towards 30; Level 3 adds 1-minute harder spells once 20 minutes steady is comfortable. Stand tall with your heels down and push and pull the moving handles in time with your legs, at an effort where you can talk but not sing. The structure is our editorial plan, from the elliptical page's starting dose, our stair climber workout's levels and our cardio intervals workout; no trial has tested this session. Our how to use an elliptical guide explains the machine.

30 minBeginner4 movesCardio machine · A wallQuads · Glutes · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Elliptical trainer3 to 5 min, easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoHold the fixed handles and step onto the pedal that sits lowest, then start slowly at a low resistance, heels down, standing tallHarder: Stair-stepper machine

Level 1: steady (your first two weeks)

  1. Elliptical trainer10 to 15 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoTalk but not sing. Move to the moving handles once the stride feels smooth. Start here if the elliptical is new to youHarder: Stair-stepper machine

Level 2: longer steady

  1. Elliptical trainer20 min, building towards 30
    Beginner · Quads, Glutes, Hamstrings · 3D demoOnce Level 1 feels easy. Add about 5 minutes every session or two, and change one thing at a time: time first, then resistanceHarder: Stair-stepper machine

Level 3 (optional): first intervals

  1. Elliptical trainer4 to 8 rounds of 1 min harder, 2 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoOnly once 20 minutes steady is comfortable. Harder means a few words at most: raise the resistance a level or two or pedal faster, then ease back. Keep interval sessions to 1 or 2 a week, with easier days betweenHarder: Stair-stepper machine

Cool-down

  1. Elliptical trainer3 to 5 min, easing off
    Beginner · Quads, Glutes, Hamstrings · 3D demoLet the pedals stop, then hold the fixed handles and step off on the side where the pedal is lowestHarder: Stair-stepper machine
  2. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoOptional, for comfort; hold the machine or a wallEasier: Side-lying quad stretch with a strapHarder: Couch stretch
  3. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoOptional; pad the knee on the floorHarder: Couch stretch
  4. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoOptionalEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Tips

  • Go by your breathing, not a heart-rate number: on a cross trainer your heart rate can run higher than the effort feels.
  • The calorie display is an estimate and tends to read high; type in your weight if it asks.
  • These minutes count towards your 150 a week of moderate activity, or 75 of vigorous.
  • Sore knees or hips: lower the resistance or switch to the bike or recumbent bike, which put less load through the knee.
  • Leaning on the handles makes the work easier: stand tall and drive with your legs.
  • Want variety? Pedal backwards for a minute at a low resistance once forwards feels smooth. It bends the knee a little less; it isn't a glute exercise.
  • With a heart condition, or chest pain, dizziness or breathlessness when you're active, speak to your GP first. If your blood pressure is high and not yet under control, keep to Levels 1 and 2 and skip the intervals until it is.
  • Pregnant? If you already use a cross trainer you can usually carry on at a comfortable effort, but it isn't the time to start new vigorous exercise; hold the handles as your balance changes.
  • At home, keep children away from the moving pedals and arms.
  • Stop for chest pain or pressure, unusual breathlessness, dizziness or a pounding or fluttering heartbeat. Call 999 (911 in the US) for chest pain that feels tight or spreads to your arms, neck or jaw, or if someone faints while exercising.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the elliptical workout for beginners: set-up, steady rounds and first intervals on the cross trainer take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 4 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.