9 Mistakes You’re Making on the Elliptical (and How to Fix Them)

Let’s be honest — the elliptical can look super simple. Just hop on, move your legs, swing your arms, and boom — cardio done, right? Not quite.

If you’re not careful, you might end up spending 30+ minutes sweating without actually getting the results you’re working for. Yep, even the trusty elliptical has its dos and don’ts.

So, before your next session, check out these 9 common mistakes you’re probably making on the elliptical — and how to fix them.

1. You’re Slouching While You Move

When you’re zoning out during cardio (or watching your favorite show on the screen), it’s easy to start slumping.

Fix it: Stand tall. Keep your shoulders back, your head up, and your core engaged. Not only will this help with balance, but it’ll also activate more muscles — especially your abs. Bonus!

2. You’re Gripping the Handles Like Your Life Depends on It

Yes, the handles are there to help you. No, they’re not crutches.

Fix it: Hold on lightly and let your arms move naturally with the machine. Don’t lean your weight into the handles — keep most of it in your legs and core. This way, you’re not cheating yourself out of a real workout.

3. You Never Touch the Resistance Settings

If your elliptical workout always feels “pretty easy,” that’s not a great sign.

Fix it: Add resistance! Start low, then gradually challenge yourself. You want to feel your muscles working. Try intervals — a few minutes at a higher resistance, then back down to recover.

4. You Move Too Fast with No Resistance

Going 100mph with the resistance turned all the way down might feel like a workout, but it’s not doing much.

Fix it: Slow it down and add some tension. You’ll get a way more effective workout when you make your muscles actually push and pull against something.

5. You’re Ignoring the Incline Feature (If Your Machine Has One)

Staying on flat terrain the entire time? You’re missing out on some major lower-body benefits.

Fix it: Play around with the incline if your elliptical has it. A steeper incline targets your glutes and hamstrings more, mimicking uphill movement for a killer leg workout.

6. You’re Only Using Your Legs

If your arms are just along for the ride, you’re not taking full advantage of the elliptical.

Fix it: Actively push and pull the handles. This engages your upper body — chest, shoulders, back, and arms — turning your workout into a full-body session.

7. You’re Not Engaging Your Core

The elliptical is a chance to work more than just your limbs — but not if your core is napping through the workout.

Fix it: Tighten your core while you stride. It’ll help with posture, balance, and overall strength. You might even notice better results in your midsection over time.

8. You Skip the Warm-Up and Cool-Down

Jumping straight into beast mode or hopping off the machine and calling it a day? Not ideal.

Fix it: Take 3–5 minutes to warm up at a slower pace. Same for your cooldown. Your heart, muscles, and joints will thank you — and you’ll recover faster, too.

9. You Do the Same Exact Workout Every Time

Routine is nice. But in fitness, it can lead to plateaus and boredom.

Fix it: Mix things up. Change your resistance, incline, speed, or workout time. Try interval training one day, steady-state the next. Keep your body guessing — and progressing.

The elliptical can be a super effective tool for cardio and toning — if you use it right. With just a few adjustments, you can level up your workout and get way more out of your time.

So next time you step on that machine, remember: form matters, variety counts, and resistance is your friend.

Now go crush that workout!