The Beginner’s Guide to All the Different Cardio Machines at Your Gym

This standing machine looks a bit like a rower turned on end and replicates the motions of Nordic or cross-country skiing. You’ll stand in front of the flywheel, reach up to grab the handles, then hinge your hips and bend your knees as you drive your arms downward. As a result, unlike most of the other cardio machines on this list, your arm and back muscles will get a workout.

While standing makes the SkiErg a full-body challenge, Brueckner says, you can also use the machine while seated or kneeling. That makes it ideal for adaptive athletes or people returning from lower-body injuries. Like rowing machines, the SkiErg displays distance, watts, and other metrics.

Best for: People with lower-body injuries or physical limitations, as well as those preparing for ski season—in fact, it was designed as a training tool for cross-country skiers to hone their skills, no snow required.
Impact level: Low.

Pro tip: If you’re standing, begin with your feet about 18 to 24 inches from the flywheel and shoulder-width apart. Hold your arms slightly above your eyes, bent 90 degrees. You can pull down with both arms together, or alternate them as you would on skis.

Okay, how can I put all this into action?

Feel free to experiment with several different cardio machines at the gym to see which one works best for you. And once you find one you like and learn the ropes, don’t be afraid to go harder. “People tend to underestimate their capacity when they’re doing cardio,” says Lazarewicz, who encourages even beginners to test their limits.

“What would it feel like to add resistance? What would it feel like to add a little bit of speed?” she says. Try it for 30 seconds or so at first, then add on over time, noticing how much stronger and fitter you feel as you do.

Of course, you can also find a machine that works for you when you’re not in the mood for something super sweaty. And best of all, blend it with some time walking, running, or cycling outdoors, too, Lazarewicz recommends. That way, you’ll be sure to work all your muscles across varying types of terrain, in addition to getting some fresh air and exposure to mood-lifting natural spaces.

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