If you add cardio to your training sessions, you’ll likely come across the Arc trainer vs. elliptical debate. Choosing the correct cardio machine can significantly impact your progress, especially if you aim to burn fat or improve your fitness. But what are the key differences between these two popular pieces of cardio equipment and what makes one “better” than the other?
Should you choose from the best ellipticals, or do even the greatest ones pale in comparison to an Arc trainer? We’ll dive into the cardio weeds to help you make your decision below.
At a Glance: Arc Trainer Vs. Elliptical
Cardio exercise buffs have as many opinions about their machines of choice as weightlifting nerds have about their exercise equipment. But when you’re selecting home gym equipment, you’re really only choosing for one person — you.
So, Arc trainer or elliptical? You want something low-impact, which is why you’re here — they’ll both give you a low-impact cardio session, getting your heart rate up while integrating some gentleness to your joints into your workout program. But they’re far from the same machine.
The Arc trainer can be described as a stair stepper-turned-elliptical because it’s got footplates and pedals that move — like an elliptical — but they tend to be set more vertically than an elliptical. Arc trainers often have a naturally higher incline level as they move in their arc motion, therefore making them a little like low-impact stair climbers.
On the other hand, the elliptical provides a smooth, circular motion similar to running but with less impact. Though you can definitely find ellipticals that are fairly vertical, like the Bowflex Max Trainer M6, most tend to have a more horizontal bent to their pedals. It offers a more traditional cardio workout and it’s been around for years. Personally, I find the Arc trainer to be a little more intense, while the elliptical offers a movement that feels much more natural to me.
As you read on, think about the types of fundamental movement patterns and range of motion that you’re more comfortable moving in. That might help you figure out whether your next home gym session will feature an Arc trainer or elliptical workout.
Who Should Use an Arc Trainer
The Arc trainer is a versatile piece of fitness equipment suitable for almost everyone. You’ll likely benefit from this machine if:
- You have joint issues: The low-impact motion reduces stress on the knees and hips, making it ideal if you have arthritis or are recovering from a joint injury.
- You want to improve fitness: If you’re looking to target specific lower body muscles, such as your quads or glutes, you’ll benefit from the machine’s variable resistance and incline options.
- You enjoy high-intensity workouts: The Arc trainer can quickly elevate your heart rate, making it great for a fast training session — perhaps even a HIIT (high-intensity interval training) workout.
- You’re a beginner: With adjustable settings to accommodate varying fitness levels, you can start slow and increase the intensity as your fitness improves.
Who Should Use an Elliptical
The elliptical has been a popular cardio machine for years as it offers a range of benefits for various users. You can benefit from the elliptical if you:
- Are focused on cardio fitness: The elliptical is excellent for improving cardiovascular health. It offers a steady, consistent workout that elevates your heart rate and improves fitness.
- Need a low-impact workout: The elliptical provides a smooth, circular motion that simulates running or walking without placing stress on the joints, making it a great choice for many who are recovering from an injury. (1)
- Want a full-body workout: By using the handles, you can engage your upper body as well, making it a comprehensive option that targets multiple muscle groups at once, a bit like cross-country skiing
- Are a beginner: The adjustable resistance and incline settings allow you to customize your sessions, making them accessible and safe to use regardless of your experience.
What Is an Arc Trainer?
The Arc trainer is a cardio machine combining elements of a stepper and an elliptical to provide a high-intensity, low-impact workout. It has a wide, linear arc-like motion to significantly reduce joint stress, making it a fantastic option for knee or hip issues. (2) It’s particularly known for its ability to offer a comprehensive lower-body workout while also working the core and upper body to a degree.
Some of the Arc trainer’s best features include:
- Adjustable incline and resistance features so you can easily modify the incline and resistance levels to target different muscle groups and adjust the intensity.
- Many models come with various pre-programmed workout programs that cater to different goals, such as weight loss, strength building, and endurance training.
- Due to its intensity, the Arc trainer is effective for burning and getting an excellent cardio workout in a short amount of time.
I find the Arc trainer a fantastic option for days when I want a vigorous workout without putting too much strain on my knees. It’s great for interval training, as I can adjust the settings to switch between high and low intensity. If I can’t run due to an injury or bad weather, it’s the ideal alternative, allowing me to smash my sessions regardless.
What Is an Elliptical?
An elliptical is a well-known exercise machine that also offers a low-impact workout. It’s often called a “cross trainer,” as some people use it as a cross-training alternative to running or walking. It mimics the motions of walking, skiing, and running without the associated joint stress (3). Many people use it to lose weight or improve their fitness. It’s easy motion makes it a favorite among those who want to protect their joints while still getting an effective workout.
[Read More: The Elliptical Benefits You Need to Know About ASAP]
Some of the elliptical standout features include:
- Just like the Arc trainer, you can change the resistance and incline to increase the intensity and target different muscle groups.
- By using the handlebars, you can engage your arms, strengthening both your upper and lower body.
- Many ellipticals have various preset programs to meet different goals like interval training or fat burning. I love to use these settings on days when I don’t feel like creating my own workout. The elliptical does all the programming and I just have to select an option and go.
Comparison Chart
Arc trainers
- The Arc trainer boasts an arc-like motion combining elements of a stair-stepper and an elliptical.
- It’s very low impact which reduces stress on joints like the knees and hips.
- This machine is high-intensity by nature of the arc motion.
- You can adjust the incline and resistance to suit your goals and abilities.
- The Arc trainer is great for lower body-focused sessions as it targets the quads, glutes, and hamstrings, but you can also engage your upper body.
- Many Arc trainers come with multiple pre-programmed workouts designed for various fitness goals, like fat loss or cardio fitness.
- The Arc trainer is excellent for people with joint troubles, athletes, those who enjoy high-intensity training, or folks who want to target specific muscles.
- This machine can offer very high-intensity levels, making it excellent for getting a good sweat.
- While it’s not available in most gyms, the Arc trainer is becoming increasingly popular, especially in specialized fitness centers.
Ellipticals
- The elliptical moves in a smooth, circular motion similar to running or walking.
- The elliptical is also low impact, effectively reducing pressure on the joints.
- This machine offers a moderate to high-calorie burn, depending on the workout intensity, but not as high as the Arc trainer.
- You can also adjust the resistance and incline on an elliptical.
- You can get a good upper and lower body workout, as the machine engages your arms and legs.
- Ellipticals also include pre-programmed workouts for different objectives, such as interval training and fat burning.
- The elliptical is best for those seeking low-impact cardio, beginners, seniors, and those looking to improve their general fitness.
- The elliptical provides moderate to high-intensity levels, depending on the settings.
- This machine has been popular for decades and you can find it in almost any commercial gym or fitness center.
Similarities Between the Arc Trainer and Elliptical
There are several similarities between these two cardio machines.
They’re Low-Impact Workouts
Both machines provide low-impact workouts. They’re gentle on the joints, which is beneficial if you experience arthritis, joint pain, or are recovering from an injury (under supervision from a qualified professional).
[Read More: The Best Low-Impact Cardio Workout, Plus Bonus Exercises From a Certified Coach]
With either of these machines, you can still achieve an effective cardiovascular workout without the high impact associated with running or other high-intensity activities.
They Benefit Your Heart
The Arc trainer and the elliptical are generally regarded as fantastic for cardiovascular health. (4) They’re designed to raise your heart rate and improve your cardio fitness. Using either machine regularly can improve your heart health, increase stamina, and help you improve your cardiovascular fitness.
You Can Adjust the Resistance and Incline
Both pieces of equipment feature adjustable resistance and incline settings. These customizable options allow you to vary the intensity of your training sessions and target certain muscle groups.
[Read More: The Best Ellipticals with Incline]
This adaptability makes both machines suitable for all fitness levels, whether you’re a newbie or a more advanced athlete.
They Engage Your Whole Body
They both offer everything you’ll need from a cardio machine. While the Arc trainer’s main focus is on the lower body, it also engages the core and upper body to some extent.
[Read More: What Muscles Does An Elliptical Work? Plus Muscle-Building Elliptical Tips from a Personal Trainer]
Most ellipticals have moving handlebars, providing a full-body workout targeting both the upper and lower body. This feature means you can engage multiple muscles.
They Have Pre-Programmed Workouts
Both machines often come with several preloaded workouts to meet different fitness goals. Whether your main focus is fat loss, interval training, strength gains, or endurance building, these programs boast structured and varied options to keep you motivated and challenged.
They’re Suitable for All Fitness Levels
Both machines are accessible regardless of your fitness level. As a novice, you can start with lower resistance and slowly increase the difficulty as you get fitter. As a more experienced athlete, you can push yourself with higher-intensity settings.
Differences Between the Arc Trainer and Elliptical
While these machines have many things in common, the Arc trainer and the elliptical have a few key differences.
They Work Slightly Different Muscles
The Arc trainer primarily targets the lower body, including the quads, glutes, calves, and hamstrings, with little core and upper body involvement. Its unique motion allows you to direct your focus to these muscle groups. In contrast, the elliptical works both the upper and lower body more evenly. By using the moving handlebars, you can engage your arms, shoulders, and back, too. If you’re looking for a more balanced workout, the elliptical is the best choice.
They Offer Different Workout Styles
The Arc trainer is particularly versatile for high-intensity sessions. Its adjustable settings allow you to target specific muscle groups and train more vigorously, making it a preferred choice for those looking to push their limits.
On the other hand, the elliptical offers versatility in terms of full-body engagement and is suitable for a wider range of fitness abilities. Its smooth movements are excellent for steady-state cardio, making it a reliable option for beginners.
The Arc Trainer Is Pricier
Generally speaking, Arc trainers tend to come with a heftier price tag than ellipticals. This higher cost is largely due to their advanced features and high-intensity capabilities.
[Read More: How Much Do Ellipticals Cost?]
Even the best ellipticals under $1,000 are still a significant investment, but they’re much more affordable than Arc trainers tend to be. They’re also available in a wider range of models to suit different budgets. This price difference can be a crucial factor for individuals and gyms when deciding on which equipment to purchase.
They Differ in Intensity
The Arc trainer is designed for high-intensity training, requiring a more intense workout in a shorter amount of time due to its ability to reach higher resistance levels and its different incline starting point.
Conversely, the elliptical is great for steady, endurance-building sessions due to its moderate to high-intensity settings. It’s a fantastic option with similar energy expenditure to the treadmill and stair stepper. (5) Essentially, it all comes down to the settings. If you turn up the settings on either machine, you’ll get a more effective workout in a shorter amount of time.
Frequently Asked Questions
Is the Arc trainer better than the elliptical?
The best machine depends entirely on your fitness goals and preferences. The Arc trainer is fantastic for high-intensity, low-impact training. It targets the lower body more intensely, making it great for a more rigorous session.
On the other hand, the elliptical is excellent for a balanced, full-body workout. It’s suitable for all fitness and experience levels. While the Arc trainer tends to be pricier, it offers advanced features and a higher intensity by nature. Ultimately, the choice of the Arc trainer vs. elliptical depends on your goals and budget.
Is an Arc trainer hard on your knees?
No, the Arc trainer isn’t hard on your knees. It’s designed to be a low-impact form of cardio, reducing stress on the joints. It’s a great alternative to high-impact movements like running and ideal for those with joint problems. The gliding motion allows you to protect your knees while still benefiting from the cardiovascular element.
Does the Arc trainer burn as many calories as it claims?
The Arc trainer generally burns a lot of calories, since you’re very highly diving into stair-like climbing. It engages several muscle groups and raises the heart rate quickly, burning substantial calories. However, it’s important to note that the actual calorie burn is based on individual effort and body type, settings used, and workout duration. If you want to double-check a machine’s calorie readings, you might want to invest in a personalized fitness tracker.
References
- Hasebe Y, Akasaka K, Otsudo T, Hall T, Yamamoto M. Effects of incorporating elliptical trainer exercise during rehabilitation on physical function and self-reported outcomes after total hip arthroplasty: a randomized controlled trial. Journal of Physical Therapy Science. 2022;34(3):230-235. doi:10.1589/jpts.34.230
- Martins, D., Padavan, D., Kahn, A. et al. Effects of Impact Versus Non-impact Cardiovascular Machines in Individuals between Age 50 and 80 Years. Population Ageing 15, 581–593 (2022). https://doi.org/10.1007/s12062-020-09281-8
- He MY, Lo HP, Chen WH. Effects of Stationary Bikes and Elliptical Machines on Knee Joint Kinematics during Exercise. Medicina (Kaunas). 2024;60(3):498. Published 2024 Mar 18. doi:10.3390/medicina60030498
- Prieto-González P, Yagin FH. Energy expenditure, oxygen consumption, and heart rate while exercising on seven different indoor cardio machines at maximum and self-selected submaximal intensity. Front Sports Act Living. 2024 Feb 8;6:1313886. doi: 10.3389/fspor.2024.1313886. PMID: 38390229; PMCID: PMC10881809.
- Prieto-González P, Yagin FH. Energy expenditure, oxygen consumption, and heart rate while exercising on seven different indoor cardio machines at maximum and self-selected submaximal intensity. Front Sports Act Living. 2024;6:1313886. Published 2024 Feb 8. doi:10.3389/fspor.2024.1313886
