Burn More Calories on the Elliptical: Workouts and Pro Tips
Table of Contents
- Benefits of Using the Elliptical for Fat Loss
- Elliptical vs. Other Cardio Machines
- How to Use the Elliptical Correctly for Maximum Benefits
- Fat-Burning Elliptical Workouts
- Checklist for Maximizing Your Elliptical Workout
- Make the Most of Your Elliptical Workouts
- Resources and References
The elliptical machine is a staple in gyms for a reason—it provides a low-impact, joint-friendly workout that can be adapted for any fitness level. But if you’re only sticking to steady-state sessions, you might not be unlocking the machine’s full potential for burning fat and calories.
By incorporating strategies like mastering proper form and experimenting with calorie-torching intervals, you can take your workouts to the next level. For additional guidance on optimizing your cardio sessions, the Muscle Booster app offers personalized cardio workouts to help you maximize your results and stay motivated. Let’s explore how to make the most of your elliptical workouts!
Benefits of Using the Elliptical for Fat Loss
Let’s be clear: cardio isn’t just about getting sweaty—it’s about efficiency and results. The elliptical offers both.
Unlike high-impact activities like running, which can leave your knees and back screaming for mercy, the elliptical allows you to push your limits without the pounding. That means you’re racking up the calorie burn with minimal risk.
Here’s why the elliptical deserves a spot in your fat-loss arsenal:
Full-Body Burn
Most cardio machines focus on the lower body, but the elliptical gives you a complete workout.
You’re not just hitting your quads, glutes, hamstrings, and calves—you’re also engaging your core and upper body when you use the handles.
Think of it as multitasking for your muscles. The more muscle groups you involve, the more calories you torch. Bonus? Strengthening your core while you do cardio means you’re working on stability and posture while you burn fat.
Customizable Intensity = Maximum Results
The elliptical isn’t a one-size-fits-all machine—it’s built for customization.
Crank up the resistance, increase the incline, or speed things up to match your fitness level and fat-loss goals. Want to simulate climbing a hill? Adjust the incline. Prefer a quick sprint to spike your heart rate? Boost the resistance and go all out.
This level of control means you can tailor your workout to be as easy or as brutal as you want it to be—and that’s how you keep making progress.
Serious Calorie Burn
According to Harvard Medical School, you can burn 270-400 calories in just 30 minutes on the elliptical, depending on your weight and workout intensity.
That’s the kind of calorie torching that can make a serious dent in your fat-loss goals. And because the elliptical engages multiple muscle groups, you’ll keep your metabolism revved up long after your workout ends.
Low-Impact, High Reward
Let’s talk impact—or the lack of it. One of the biggest perks of the elliptical is its joint-friendly design.
With your feet never leaving the pedals, you avoid the repetitive pounding that comes with running or jumping. This makes it ideal for anyone dealing with knee pain, recovering from an injury, or simply wanting to avoid wear and tear on their joints.
Bottom line? You’re getting all the benefits of an intense workout without the physical backlash.
Fat-Loss on Autopilot
The elliptical’s smooth, low-impact motion means you can focus on maintaining a challenging pace without worrying about form or discomfort.
That means you can go longer, work harder, and burn more calories—all while keeping your joints happy. Add some intervals to the mix, and you’ll elevate your calorie burn even further.
Elliptical vs. Other Cardio Machines
While the elliptical offers unique benefits, adding variety to your cardio can help prevent plateaus and keep workouts exciting. Here’s a comparison:
Treadmill: Running on a treadmill is great for calorie burning and bone density, but it’s high-impact, which can strain the joints over time. Unlike the treadmill, the elliptical allows for a full-body workout, engaging the arms, shoulders, and chest along with the legs.
Stationary Bike: The stationary bike provides a lower-body workout, focusing on the quads and hamstrings. It’s low-impact, like the elliptical, but doesn’t engage the upper body in the same way unless you’re using a spin bike with handlebar resistance.
Stair Stepper: The stair stepper is another excellent low-impact cardio option that primarily targets the lower body, focusing on the glutes, quads, hamstrings, and calves. However, unlike the elliptical, the stair stepper doesn’t offer much upper-body engagement unless paired with resistance bands or weighted movements.
Rowing Machine: Similar to the elliptical, the rower works both the upper and lower body and can be highly effective for calorie burn. However, it requires proper technique to avoid straining the lower back.
Each cardio machine offers unique benefits, and the best choice depends on your fitness goals and preferences. While the elliptical stands out for its full-body engagement and joint-friendly design, incorporating a mix of machines can help you stay motivated, avoid plateaus, and achieve a well-rounded fitness routine.
How to Use the Elliptical Correctly for Maximum Benefits
If you’re just going through the motions, you’re leaving gains—and calories—on the table. Proper form is non-negotiable if you want to squeeze every ounce of benefit from your workout.
The elliptical can be a fat-burning, full-body powerhouse, but only if you use it right. Here’s how to master it:
Stand Tall—Own Your Posture
Slouching on the elliptical isn’t just lazy—it’s counterproductive. Keep your head, shoulders, and hips aligned like you’re being pulled up by a string.
Good posture isn’t just about looking good; it activates your core and ensures your lower back is supported. And whatever you do, don’t lean on the handles. Leaning not only shifts the work away from your muscles but also invites shoulder strain. You’re here to train, not coast.
Engage the Handles
The elliptical isn’t just for your legs—it’s an opportunity to work your upper body, too. Those handles? Don’t treat them like something to hang on to, push and pull actively with your arms to fire up your chest, back, shoulders, and arms.
The more muscle groups you engage, the more calories you’ll burn. Bonus tip: Imagine you’re rowing or doing a chest press with each movement to really feel the burn.
Control Your Speed
Yes, going fast can feel like you’re putting in the work, but don’t let speed steal your gains.
If you’re flying through at high revolutions per minute (RPMs), you’re likely sacrificing muscle engagement for momentum—and that’s a rookie mistake. Instead, aim for a controlled, deliberate pace, your muscles should feel the tension with every push and pull.
And don’t let your feet lift off the pedals—that bouncing motion means you’re wasting energy and missing out on the low-impact benefits of the elliptical.
Activate Your Core
This one’s easy to overlook, but your core should be engaged the entire time, think about bracing your abs like you’re about to take a punch.
This not only stabilizes your body but also turns your cardio session into a secret core workout. The result? Better posture, stronger abs, and a more efficient calorie burn.
Adjust for Your Goals
The elliptical is as versatile as it gets. Want to target your glutes? Increase the incline. Focused on endurance? Lower the resistance and go for longer. Building strength? Crank up the resistance and keep your strides steady.
Tailor your workout to your goals, but always prioritize form over intensity.
Don’t Zone Out
The elliptical is not the time to check your emails or daydream. Treat it like you would any other piece of gym equipment—with focus and intensity.
Stay in tune with your form, adjust your pace as needed, and challenge yourself with intervals or resistance changes to keep your body guessing.
Fat-Burning Elliptical Workouts
Mixing up your elliptical workouts with intervals and varying intensities can prevent plateaus and increase your calorie burn in workouts of 30 minutes to 60 minutes. Try incorporating these fat-burning workouts into your weekly routine:
1. High-Intensity Intervals (30 Minutes)
- Warm-Up: 3 minutes at a comfortable pace.
- Intervals: Alternate between 1-2 minutes of high intensity (effort level 8-9) and 1-2 minutes of recovery (effort level 2-3).
- Reverse Movement: Pedal backward every third high-intensity interval to target different muscles.
- Cool Down: Finish with 3-5 minutes of easy effort.
2. Hill Climb (45 Minutes)
- Warm-Up: 3-5 minutes at a comfortable pace.
- Intervals: Use the elliptical hill program to automatically adjust the incline and resistance. Alternatively, manually increase resistance every 2-5 minutes to mimic climbing a hill.
- Handle Technique: Use the middle of the handles for the first half of each hill (engages lower back), then switch to the top for added upper-body engagement.
- Cool Down: 5 minutes at low intensity.
3. Mile Repeats (45 Minutes)
- Warm-Up: 3-5 minutes at a comfortable pace.
- Intervals: Complete five 5-minute intervals with the following settings:
- Low ramp, low resistance, high RPM
- Medium ramp, low resistance, high RPM (pedal backward)
- High ramp, low resistance, high RPM
- Medium ramp, low resistance, high RPM
- Low ramp, medium resistance, high RPM (pedal backward)
- Recovery: 3 minutes of moderate intensity between intervals.
- Cool Down: 3-5 minutes at an easy effort.
4. The Ladder (60 Minutes)
- Warm-Up: 5 minutes at a relaxed pace.
- Intervals: Perform three 15-minute intervals, increasing intensity every 5 minutes:
- First 5 minutes: low ramp, low resistance (effort level 5-6)
- Second 5 minutes: medium ramp, medium resistance (effort level 6-7)
- Last 5 minutes: high ramp, high resistance (effort level 7-8)
- Off-Machine Exercises: Between intervals, step off the elliptical for 25 body-weight squats or lunges.
- Cool Down: 5 minutes at an easy pace.
Checklist for Maximizing Your Elliptical Workout
- Footwear: We recommend wearing running shoes or cross-trainers with good arch and ankle support and ensuring the shoes fit well to avoid discomfort and reduce fatigue.
- Choose the Right Elliptical Machine: select a cross-trainer elliptical machine that offers handles to engage both the upper and lower body.
- Progress Gradually: Start with shorter, moderate-intensity workouts (about 15-20 minutes) and gradually increase the duration as your endurance builds. Slowly increase resistance, incline, and speed each week to challenge your body progressively.
- Monitor Your Heart Rate: Aim for a target heart rate zone to optimize fat-burning (typically 50-85% of your maximum heart rate). Some ellipticals have heart rate monitors built in, but you can also use a fitness tracker or a chest strap for more accurate readings.
- Cool Down and Stretch: Finish your elliptical workout with a 3-5 minute cool-down at a low intensity to gradually bring your heart rate down. We recommend performing stretches for your legs, arms, and back to increase flexibility and help with recovery.
Safety Note: Consult with your healthcare provider before starting a new exercise regimen, especially if you have any joint concerns or previous injuries.
Make the Most of Your Elliptical Workouts
The elliptical is a versatile and effective machine for burning calories, improving cardiovascular health, and supporting fat loss. By focusing on proper form, varying your workout intensity, and incorporating interval training, you can take full advantage of the elliptical’s potential to enhance your fitness journey.
Whether you’re looking for a low-impact option to protect your joints or a full-body workout that challenges you in new ways, the elliptical can deliver results when used consistently and with purpose. With these tips and workout ideas, you can make the most out of your time on the elliptical.
Remember, the key to effective fat-burning is a combination of good form, varying intensities, and regular consistency. The elliptical can be a powerful ally in your fitness journey—take advantage of it!
Resources and References
- Cleveland Clinic. “Treadmill or Elliptical? Which Is Better for You?”
- Harvard Medical School. “Calories Burned in 30 Minutes for People of Three Different Weights.”
- Olson, Michele, Ph.D. “The Effect of Speed and Resistance on Muscle Engagement in Elliptical Workouts.”
- American College of Sports Medicine (ACSM). “Interval Training and Caloric Burn.”
