Mistake 1:  Bad Posture

Slouching and other poor form is capable of reducing the impact of your elliptical workouts. To create the best conditions for maximum results, engage your abdominal muscles while keeping your shoulders back and head up.

Mistake 2: Not using the handlebars

If you’re letting your arms swing freely while the elliptical handlebars free float, grab hold of them next time you workout. Using the handlebars while you workout brings the exercise to the upper body on top of your lower body—providing a more balanced workout. The more muscles you use, the more calories you can expect to burn. This type of exercise equipment already uses a lot of lower body muscles, and using the handlebars activates muscles of the arms, back, and chest.

Mistake 3: Leaning on the handlebars

While it’s beneficial to use the moving handlebars, it’s a mistake to lean your weight on the static ones during your workout. When you do this, you’re not in proper form to gain the most benefit from your exercise session. To gain the most impact from an elliptical, its best to let your legs hold your weight and to hold a proper posture. Also, focus on engaging your ab muscles to get them in on the action, and to improve your overall posture.

Mistake 4: Not inputting your data on the machine

It’s simple to start an elliptical workout by just stepping on and starting to move. But it’s worth taking a moment to put your information into the machine. It might seem like your personal information won't make a difference, but it actually does. That’s because the average elliptical machine tends to be calibrated to work with a 150 lb person. If you're not that weight, you won’t be getting the right information from the machine.

Mistake 5: Not Using the incline

Sure, you’ll use an incline on the treadmill. But do you avoid it on the elliptical? Add that incline at least part of the time to boost the benefits of your workout. By increasing your slope, you'll burn more calories and pump up your heart rate. Plus, incline works out certain muscles like glutes and hamstrings better than the standard position.

Mistake 6: Not distributing your weight evenly over the pedals

First of all, make sure you’re balancing your body weight evenly between your feet. Then, focus on getting the right distribution on each foot. Each time you go through an elliptical motion, put the bulk of your weight on your forefoot. This method helps you maximize your workout and minimizes injury.

 Mistake 7: Not Using Resistance

The resistance setting on the elliptical drastically changes the amount of resistance one feels..  If you work out on an elliptical trainer using zero to little resistance, you aren’t getting the best workout because you aren’t working any muscles, and rather just using the momentum of your lower body to move the pedals as fast as you can. Resistance is what makes your muscles work, and what raises your heart rate. Resistance settings can change a workout from being a complete waste of time to being the ultimate calorie burner.

Including the elliptical machine in your fitness routine can help strengthen your heart, lungs, and muscles, while boosting your stamina, improving your balance, and burning a lot of calories. Next time you are on the elliptical trainer, try to mark off this checklist above to get the optimum effect from your workout.