Do Under-Desk Ellipticals Really Work? The Pros and Cons

Also called a cross trainer, this machine allows you to move your legs similarly to running but offers a lower-impact workout than running on a treadmill. You grip the moving handles with your hands so your upper body gets a workout at the same time.

But if you struggle to get to the gym or are looking to upgrade your home workout options, you might want to consider an under-desk elliptical. An under-desk elliptical is a portable form of exercise equipment that allows you to move your legs in an elliptical fashion while seated. It’s a great way to add more exercise to your day to combat the negative effects of sitting at a desk all day.

An under-desk elliptical may sound appealing if you don’t have the space or cash for a full-sized elliptical machine – a midrange full-sized model will set you back $1,000 to $2,000, while an under-desk elliptical may cost around $130 to $350.

Some brands of under-desk ellipticals have pedals with stirrups, while others have flat pedals to keep your feet in place. Your upper body remains stationary, so you can work at a desk at the same time.

During the pandemic, interest in under-desk ellipticals increased since more people worked from home and didn’t get as much movement as they did in an office, says Vanessa Liu, a fitness trainer and nutritionist in San Francisco. Consumers purchase these modified ellipticals to work in more steps.

Here are some of the pros of under-desk ellipticals:

“You can do this while working on a task at your desk or watching television and lose track of time,” says ShaNay Norvell, a fitness coach in Dania, Florida.

Because it’s low impact and low intensity, it’s easy to keep going with an under-desk elliptical for a longer time period, says Corrie Alexander, a personal trainer in Barrie, Ontario. Still, take breaks to get up and stretch.

If you aren’t very mobile due to an injury or because of your job, under-desk ellipticals help you get some movement. Of course, if you’re injured, check with a health care provider before starting any new physical activity.

Interval training is an approach to exercise where you move at a moderate pace followed by a brief high-intensity sequence and then return to the moderate pace.

Interval training with an under-desk elliptical works the lower body muscles more, leading to quicker muscle toning. With an under-desk elliptical, you can pedal at a faster pace or increase your resistance during the higher-intensity intervals, says Sergio Pedemonte, personal trainer and CEO of Your House Fitness in Toronto.

Do you feel like you’re sitting too much these days? Most of us are. Although you still sit while using an under-desk elliptical, at least your legs are moving. Finding ways to move during the day can help keep you motivated and confident in your fitness journey.

Any type of regular physical activity can help increase your energy level. That’s because exercise helps your heart and lungs to work better, releases feel-good hormones during exercise and, ultimately, gives you more energy for all that you need to get done.

“If you’re in tedious meetings or the Zoom fatigue is setting in, hopping on the under-desk elliptical may give you a boost of energy,” Liu says.

However, under-desk ellipticals also have some drawbacks:

You burn some calories while using an under-desk elliptical, but not that much. On average, users will burn 150 calories an hour, which qualifies as a slow burn compared to how much you’d typically burn on a regular elliptical machine in an hour, Alexander says.

If you’re using an under-desk elliptical while working, it may be difficult to go at a high speed with resistance (both important for weight loss) while working, says Carol Michaels, a personal trainer in West Orange, New Jersey, and founder of Recovery Fitness, an exercise program developed to improve the recovery from cancer surgery and treatments and osteoporosis.

Changes to your diet should be more of a focus if you want to lose weight, Michaels says. A healthy diet paired with exercise is the best method for weight loss.

In addition to using the under-desk elliptical, you also should do two to three sessions of strength training weekly. Norvell recommends incorporating upper body strength and core training to balance out the lower body work. Core training involves your abs, pelvic floor, hips and glutes. Upper body strength training involves your back, shoulders, chest and arms.

Some examples of core exercises include planks, side planks and glute bridges. For upper body strength workouts, try push-ups, bicep curls, chest flies and back extensions.

The machine could be noisy if you’re used to a quiet space. And if you’re using one under a desk, you might end up hitting your knees or have a problem with flexing or extending the legs.

You may find yourself leaning forward while exercising, and that may increase your chance of neck and back pain, Michaels says. If you do strength training in addition to using the under-desk elliptical, you’ll improve your core muscles, which also improves posture, balance and bone density, she explains.

Pedemonte advises against using under-desk ellipticals if you have knee and ankle problems, unless you set it at the lowest resistance setting. If you have physical pain, you should check with a health care provider before using one.

If you’re planning to buy an under-desk elliptical but you’re not sure yet how to make it part of your daily routine, here are a few suggestions:

Here are a few tips to keep in mind as you look for an under-desk elliptical:

^{*Prices as of October 2023.}

Proper form when using an under-desk elliptical can help you avoid future neck, back or leg pain. It also helps you sustain a longer workout. Here’s some guidance to keep proper form:

This means making sure you can still have good posture while using it without leading to future pain. It may be easier to use an under-desk elliptical if you have a standing desk or one that allows you to adjust your keyboard placement, desk height or both.

If you’re just getting started, set it at a low resistance and pedal for 10 to 15 minutes, Alexander advises. You can gradually increase the time and tension. If you’re an under-desk elliptical pro and you want more of a challenge, add dumbbell exercises to work out your upper body at the same time.

“Some models come with resistance cables that you can use for this purpose,” Alexander says. There are also livestreamed and recorded classes available online geared toward under-desk elliptical users. Remember to take a break every 30 minutes to stretch your legs.

For a greater challenge, you can also add a 2-by-4-foot piece of wood or a huge book to the front end to push your legs to work harder, Norvell suggests.

This can boost your confidence and motivate you to do more. Some under-desk ellipticals can sync with your smartphone and let you know your effort, calorie burn and distance.

Dancing, hiking, swimming or playing a sport can be fun. These options can also increase exercise consistency and decrease boredom.

Here are some other ways to add more movement into your day: