Elliptical Trainer

A intermediate cardio exercise for the quads, done with a machine.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Machine
Level: Intermediate

How to do the Elliptical Trainer

To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Elliptical Trainer

Questions

What muscles does the Elliptical Trainer work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Elliptical Trainer good for beginners?

It's rated intermediate. Beginners can build up to it with Bicycling, Stationary first.

What can I do instead of the Elliptical Trainer?

Good alternatives that train the quads: Rowing, Stationary, Stairmaster, Step Mill or Bicycling, Stationary.

How many sets and reps of the Elliptical Trainer should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).