The ARC trainer is great for cardio workouts without putting stress on your joints. Based on what your workout goal is, you can use this machine to build up cardio strength as well as target and strengthen specific muscle groups. For cardio training, operate the machine with little resistance but at a fast pace. For more strengthening-based training use the machine with a high resistance (i.e incline). Work out on the machine for at least 30 minutes a day with 5-10 minutes of warm up and cool down for best results.