10 Best Elliptical Trainer Alternatives for Low-Impact Cardio
If you can't use an elliptical, use a StepMill/stair climber, spin bike, incline treadmill walk, assault (air) bike, or weighted step-ups. Each preserves the elliptical's quad-dominant knee-extension pattern; cue short, controlled steps on the climber and drive through the mid-foot on bikes to keep quad activation high.
Original Exercise: Elliptical Trainer
How to Perform 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.
Pro Tips
- Category: Cardio
Best Elliptical Trainer Alternatives
1. Bicycling
79.4% MatchHow to perform this exercise
- To begin, seat yourself on the bike and adjust the seat to your height.
2. Bicycling, Stationary
79.4% MatchHow to perform this exercise
- To begin, seat yourself on the bike and adjust the seat to your height.
- Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
3. Cycle Cross Trainer
77.2% MatchHow to perform this exercise
- Adjust the seat height and position yourself on the cycle cross trainer.
- Place your feet on the pedals and grip the handlebars.
- Start pedaling in a smooth and controlled motion.
- Maintain a steady pace and increase the resistance if desired.
- Continue pedaling for the desired duration of your cardio workout.
4. Dumbbell Burpee
73.3% MatchHow to perform this exercise
- Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- Kick your feet back into a push-up position, keeping your body in a straight line.
- Perform a push-up, bending your elbows and lowering your chest towards the ground.
- Jump your feet back towards your hands, landing in a squat position.
5. Fast Skipping
67.9% MatchHow to perform this exercise
- Start in a relaxed position with one leg slightly forward. This will be your starting position.
- Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
- Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.
6. Burpee
59.7% MatchHow to perform this exercise
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up, keeping your body in a straight line.
- Jump your feet back into the squat position.
7. Air Bike
59.7% MatchHow to perform this exercise
- Lie flat on your back with your hands placed behind your head.
- Lift your legs off the ground and bend your knees at a 90-degree angle.
- Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating sides in a pedaling motion for the desired number of repetitions.
8. Bodyweight Squat
53.1% MatchHow to perform this exercise
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
9. Chair Squat
51% MatchHow to perform this exercise
- To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
- Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
- Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
- Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
- Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
10. Dumbbell Supported Squat
51% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Elliptical Trainer Alternative
You might substitute the elliptical for several reasons: joint pain from the machine's stride, lack of access to the equipment, desire for higher intensity, or a goal shift toward strength. For example, a stair climber recreates the knee-extension and hip flexion pattern with lower shear than running; cue tall posture and press through the balls of your feet to maximize quads. If you have knee sensitivity, a recumbent bike reduces compressive load while still loading the quadriceps during seated knee extension. For cardio capacity, an assault bike raises power output and oxygen demand—use short, aggressive pushes and focus on forceful knee extension to recruit fast-twitch quad fibers.
How to Choose the Right Substitute
Match the substitute to impact tolerance, quad emphasis, available space, and training goal. If you need low joint stress, pick a recumbent or upright bike and pedal seated with a higher resistance to force concentric knee extension and quad loading; keep a neutral spine and long cadence. For quad strength and functional carryover, choose weighted step-ups or a treadmill incline walk and cue a full knee drive and controlled eccentric on descent. If you want anaerobic conditioning, select an assault bike and use 20–30 second maximal pushes to tax fast-twitch fibers and maintain hip-knee coordination.
Frequently Asked Questions
What muscles does Elliptical Trainer work?
The elliptical primarily targets the quadriceps through repeated knee extension, while also engaging glutes, hamstrings, and calves during the push phase. The machine produces a low-impact hip and knee flexion-extension pattern, so you still recruit posterior chain muscles but with reduced ground reaction forces.
What is the best bodyweight alternative to Elliptical Trainer?
Weighted or unweighted step-ups are the best bodyweight alternative to mimic the elliptical's quad emphasis. Use a 12–18 inch step, drive through the heel and extend the knee explosively, and lower with a controlled eccentric to maximize quad activation.
Can I build muscle without doing Elliptical Trainer?
Yes. Build quad muscle with progressive overload using squats, Bulgarian split squats, or heavy step-ups that emphasize full knee extension and a slow eccentric. Combine strength sets with 2–3 weekly sessions of higher-resistance cycling or stair-climbing to preserve hypertrophy while improving cardio.
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