weight loss

Your guide to elliptical workouts for weight loss – HealthifyMe

Written by hana

There is a tried and true method for losing weight that works well. Combining your exercise routine with healthy eating practices will see results faster. Of course, it will be beneficial to consume more calories than you would to lose weight. The initial stages will be calculated from your daily calorie intake and the amount of exercise required to lose weight. Exercise can come in many different forms, and those looking to lose weight should try a variety of them. Elliptical exercises, for example, are a great cardiovascular exercise because they provide weight-bearing movement with less stress on the joints than running. This type of exercise can strengthen and build muscle at the same time. Anyone who has used an elliptical knows that it provides a great full-body workout.

Are you ready to start using the elliptical machine to lose weight? Here’s how your elliptical routine can turn into a great weight loss tool.

Elliptical exercise: what is it?

The gym is incomplete without an elliptical trainer. An elliptical trainer, often known as a cross trainer, is a type of exercise machine that may simulate walking, running, stair climbing, and cross-country skiing. It is excellent for beginners because it allows you to gradually introduce cardio activity. Compared to running or walking on a treadmill, it provides a low-impact exercise, making it easier on the knees and hips. However, it also involves weight bearing, which is essential for developing strong bones, muscles, and connective tissue.

How do elliptical machines help you lose weight?

According to one study, proper and consistent exercise appears to support long-term efforts to lose and maintain weight. The elliptical machine can be your best friend on your weight loss journey for the following reasons.

calorie burns

Get the elliptical if you want to increase your calorie burn in a short period of time. Depending on your weight, this exercise machine may burn 270 to 400 calories in 30 minutes. By burning more calories than you consume, you can lose weight more efficiently. Consider making your elliptical exercises more intense to increase the calories you burn.

Burns body fat

Elliptical exercises help speed up the process of losing body fat because they burn more calories per minute than other cardio machines, such as the stationary cycle. This is especially true if you focus on interval training.

Try to focus on increasing the duration and intensity of your workouts to increase fat burning. According to one study, high- and medium-intensity workouts helped lose fat. However, high-intensity interval training (HIIT) allows you to get more done in less time.

HealthifyMe Note

Boost your elliptical routine to see some fat burning results. You’ll burn more calories when you work more muscles at once, such as when using an elliptical machine. In addition, the non-impact aspect of elliptical training will enable you to exercise longer and harder. In addition, it does not cause you any inconvenience if you currently have joint problems or are overweight. However, one thing you should realize is that ellipticals can only take you so far. Exercising is part of a healthier lifestyle, which includes various aspects.

Elliptical exercises for weight loss

The elliptical machine can be the best way to lose weight with the right strategy. And if you’re not a gym lover, don’t worry. You can take advantage of elliptical appliances from the comfort of your own home.

The elliptical workouts below can help you burn more calories, shape your lower body, and keep your routine fresh.

Tabata 12-Minute Elliptical Routine

Whether you work on an elliptical at a professional fitness facility or at home, this 12-minute Tabata-style workout will step things up. The Tabata elliptical concept comes from High Intensity Interval Training (HIIT). You need to work as hard as you can for the first 20 seconds and then rest for 10 seconds several times in a row. The 35-minute elliptical includes three tapas for 4 minutes (12 minutes total). Tabata training plans target specific muscles or muscle groups.

Elliptical exercise for the interval challenge

The interval challenge is perfect for a quick sweat and increases calorie burn within short periods of very hard work. In 30 minutes, this method uses intervals of speed and changes your resistance to increase your metabolism. You can adjust the pedal speed to change the movement forward and backward. It keeps all the muscles in your legs working evenly.

The faster you go, the more calories you’ll burn while using the elliptical. However, don’t push yourself too hard. If you’re just starting out, it’s best (and safe) to stick to a lower strength so your endurance increases. Start by warming up for 3-5 minutes on the elliptical machine to warm up your muscles, gradually increase your heart rate, and prepare your body for the workout. Then, you can gradually increase your speed and intensity.

Focus on muscle strength to speed up your metabolism and lose weight. For stronger muscles, pedal backwards, maintain correct posture, and mix resistance settings and exercise duration.

HealthifyMe Note

When you hit HIIT on the elliptical, you’re challenging your body to work harder than it would during a traditional workout. As a result, you burn more calories and improve your weight loss progress. However, elliptical exercises that lack inline HIIT or do not have high resistance or adequate incline options are not good for weight loss. So, choose the right device.

Other benefits of elliptical exercise

Focuses on specific leg muscles

Adjust the pedal resistance and incline the oval accordingly. You can target the quadriceps, buttocks, hamstrings, and other lower body muscles.

Boost your balance

You can strengthen your core muscles and improve your body balance if you stand straight and hold the oval handles freely.

Lower and upper body workout

The elliptical with handlebars can engage your upper and lower bodies. Evenly distribute your weight and resistance to get the most out of your upper body. In other words, move your arms and legs in unison.

Increases endurance and cardiovascular health

The elliptical provides a great cardiovascular workout and is good for the heart, lungs, and muscles. As a result, it improves stamina and endurance. You can also do steady-state cardio and high-intensity interval training on an elliptical machine.

How much time should you spend on the elliptical machine?

Your overall goals will determine how much time you should spend on the elliptical. In general, you should aim for 300 minutes of cardiovascular activity each week, with at least 150 minutes.

To reach the 150-minute goal, this equates to 30 minutes of moderate-intensity exercise a day, five days a week. Increase the effort and complete the workout in 20 minutes if you don’t have 30 spares. A quick way to improve cardiovascular health and increase calorie burn is to exercise more intensely.

If you’re new to exercise, three 10-minute sessions per day can be a good starting point. After that, you can gradually increase the sessions which last from 30 to 60 minutes.


The elliptical machine can help you burn a lot of calories while boosting your endurance, improving your balance, and strengthening your heart, lungs, and muscles. Be persistent and set new goals for yourself every week and every month.

While the elliptical machine will undoubtedly help you lose weight, it will be much more difficult without a nutritious diet. You must use a combination of food and exercise to create a sustained calorie deficit if you want to lose weight. It may take trial and error to determine the ideal calorie deficit for your body. However, you can start by calculating the calories you must consume each day to maintain weight.

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