Arc Trainer vs. Elliptical: Which Cardio Machine Is Better for Your Fitness Goals?

The arc trainer and elliptical are two popular choices when it comes to cardio machines. Both offer effective, low-impact workouts that can help you build endurance, boost heart health, and protect your joints.

But while they look similar at first glance, there are key differences when it comes to picking the arc trainer versus the elliptical. Here, experts break down everything you need to know to decide which one is the right fit for your fitness goals and health needs.

What is an arc trainer?

An arc trainer is a piece of gym equipment designed to simulate the movement patterns of walking or running, according to Josh York, CPT, certified personal trainer and founder and CEO of GYMGUYZ.

The machine has handlebars and foot pedals that move back and forth in an arc-shaped motion. This arc movement is designed to reduce stress on your joints while still working the major muscle groups in your legs and delivering a challenging cardiovascular and strength-building workout, York says.

Some machines have fixed handlebars to concentrate the effort in your lower body, while others have moving handlebars for a total-body workout.

Arc trainers are also typically adjustable, allowing you to change the incline and resistance levels to suit different fitness goals like fat loss or endurance training.

What is an elliptical machine?

An elliptical machine is another type of low-impact cardio machine with handlebars and foot pedals that combines the motions of walking, running, and stair climbing into one, York says. While the movement looks similar to that of an arc trainer, the key difference is that elliptical foot pedals move back and forth in a circular motion.

Most ellipticals’ handles move in unison with the foot pedals for a full-body workout, per Harvard Health Publishing, although some have fixed handles to focus the effort in your lower body.

Most ellipticals also offer adjustable resistance and incline so you can vary the intensity of your workout for different objectives, like hitting a target heart rate or interval training.

“No matter where you are with your fitness level, these machines have your back.” —Josh York, CPT

Similarities between arc trainers and elliptical machines

Both the arc trainer and elliptical share several features that make them popular choices for cardiovascular workouts. Here’s what they have in common:

• They’re low-impact: Both machines place less stress on your joints than higher-impact alternatives like running, says certified personal trainer Nate Feliciano CFSC, CES, owner of Studio 16 and director of personal training for Exhale Spa. This can also help reduce the potential for injury, York says.
• They build endurance: A session on the arc trainer or elliptical ups your heart rate, breathing, and muscle use. Over time, this trains your heart, lungs, and muscles to work more efficiently so you can work harder for longer, according to the American Heart Association.
• They’re versatile: “No matter where you are with your fitness level, these machines have your back,” York says. “You can dial up the intensity or keep it light with customizable resistance to meet or exceed your goals at the pace that fits your needs.”

Differences between arc trainers and ellipticals

While the two machines may look alike, there are some key differences to keep in mind:

• Their movement patterns: An arc trainer—unsurprisingly—moves your legs in an arc-shaped pattern, which is designed to mimic the natural movement of running, Feliciano says. Ellipticals, on the other hand, move in a circular motion.
• Their impact on your joints: Arc trainers are gentler on your knee and hip joints because they more closely mimic natural leg movement. While ellipticals are also low-impact, their circular motion may be less comfortable for those with knee or joint issues, per a March 2010 study in The Journal of Strength and Conditioning Research¹.
• They’re intensity: Both machines provide an effective cardiovascular workout, but arc trainers are particularly effective for higher-intensity interval and strength training, York says. Ellipticals are better suited for weight loss, cardiovascular conditioning, physical rehabilitation, and recovery days.
• They target different muscles: The motion of an arc trainer engages your glutes, hamstrings, and quads more effectively than an elliptical, York says. Ellipticals tend to place more emphasis on your calves, quads, and arms.
• Their prices: Arc trainers are typically the more expensive option, Feliciano says, sometimes running you upward of $7,000. In contrast, there are some more affordable elliptical options, ranging from $300 to $3,000.

Arc trainers vs. ellipticals: Which is right for you?

Choosing between an arc trainer and an elliptical depends on your fitness goals, health status, and personal preferences.

“Ask yourself if you want more muscle engagement or a full-body challenge during your workout,” York says. “If you’re zeroing in on your lower body, go with the arc trainer. A more complete, total-body workout would push you to the elliptical as your perfect match.”

The arc trainer also has a slight edge if you’re looking for a higher-intensity workout, according to York. On the other hand, the elliptical offers a wide range of resistance, incline, and stride length settings so you can customize the machine to your preferences, whether that’s steady-state cardio or interval training.

Your injury history and joint health are also factors. If you have ongoing lower-body joint issues or pain, then an arc trainer is likely the best option to minimize joint stress while still getting an effective workout, according to York.

Deciding between an arc training versus an elliptical can also depend on where you want to work out. If you’re shopping for your home gym, an elliptical is usually the most cost-effective and space-saving option, Feliciano says.

Still, there may not be a reason to limit yourself if you can try both. “I recommend adding both into your training regimen,” Feliciano says. “Adding a variety of movement patterns to your cardio programming can be beneficial.”

Ultimately,  it boils down to what feels best to you. “Listen to your body first and foremost when selecting your workout method,” York says.