Can You Lose Weight Using an Elliptical Machine?

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Elliptical trainers are a popular, fun way to lose weight and increase your fitness level. An elliptical trainer gives you an upper and lower body workout and is great for aerobics and cardiovascular exercise. Just 30 minutes of using an elliptical trainer a day, four or five times a week, can help you keep fit, stay healthy, and lose weight.

The Science Behind Exercise and Weight Loss

One of the biggest reasons that we exercise is to increase our fitness and energy levels and, of course, to lose weight. Burning calories is the only way to lose weight, and many forms of exercise can help you on your weight loss journey in a healthy manner.

Doctors around the globe recommend that all adults do some form of exercise that includes an intense aerobic activity and a strength-training activity. Both of these are good for your body and your mind.

Benefits of exercise include:

  • Improved sleep habits
  • An increase in your energy levels
  • Improvement in mood
  • Better hormone function
  • An increase in the blood flow to your brain and other vital organs
  • Decrease in the risk of diabetes, stroke, heart disease, and a host of other illnesses

Keeping fit and active is the best way to guard against common diseases. Choose an exercise activity that you enjoy, and keep your body and mind healthy.

Gym vs. Home: Which is best?

There are no rules that dictate where you should be exercising. While some enjoy a gym experience, others prefer a run or an aerobics workout in the peace and comfort of their own home and away from the prying eyes of others. Going to the gym can be costly. Why not spend that money on good-quality exercise equipment that you can use at home?

For home use, one can purchase elliptical trainers, treadmills, weights, and other exercise equipment from sporting goods stores or online retailers. Elliptical trainers are regarded as one of the best exercise equipment you can buy and give you a full-body workout while enjoying your favorite television series.

Benefits of Using an Elliptical Trainer

There are many benefits to using an elliptical trainer to keep fit, from losing weight to increasing your stamina.

  • Burns up to 400 calories from a single 30-minute session, depending on your current weight
  • Great upper and lower body workout
  • Excellent form of a cardio exercise
  • Low impact on joints resulting in fewer injuries to ankles, knees, and hips
  • Burns body fat
  • Versatile

Elliptical trainers can help you lose body fat and strengthen muscles. Use the knobs on the trainer to adjust the intensity and incline of your workout to mimic an outdoor run over natural ground.

Using an elliptical trainer is great for a full-body workout and functions as a cardiovascular exercise form. Cardio exercises are essential to keeping your heart healthy and pumping your blood. Reduce your risk of cardiovascular disease or a heart attack by engaging in healthy cardio exercise for at least 150 minutes a week.

Try interval training to spice up your exercise routine to burn even more fat. A 2 to 1 ratio is best. Set a timer and do a vigorous workout for one minute, followed by 30 seconds of recovery, then repeat. This is the easiest way to increase stamina and burn even more calories and body fat.

To calculate the number of calories you have burned during a 30-minute session on an elliptical trainer, you can use our formula:

Calories burned = weight in pounds x 2.16

This is, of course, only an estimate, but it can help you adjust your weight loss goals and work out an exercise regime that will suit your lifestyle and help you achieve your fitness and weight goals.

overweight woman with red hair training using elliptical machines in gym

What Muscles are targeted using an Elliptical Trainer?

Elliptical trainers are one of the few pieces of exercise equipment that will give you an upper and lower body workout in one. The muscles targeted when using an elliptical trainer are:

  • Glutes
  • Quads
  • Hamstrings
  • Calves
  • Upper arm
  • Abdominal

To get a complete workout that has little impact on your joints, use both the hand levers and foot pedals. Exercising on an elliptical trainer works to get your whole body moving to tone and strengthen your muscles. An elliptical trainer is an excellent alternative to an outdoor run and is a healthy, weight-bearing exercise that will not cause injury to the ankles, knees, and hips.

How long should a Workout Session last?

If you are only just starting your weight loss and exercising journey, you should start slow. Try the exercise for 15 to 20 minutes a day, at least three times a week in the beginning. You can increase the time and work your way up to more extended periods more often as your fitness levels increase.

For the best results possible, you should be doing at least 150 minutes of exercise a week to reap regular exercise benefits. If you are using an elliptical trainer, you can work up to 300 minutes a week.

It is always vital to bear in mind that while exercise can aid with weight loss, one should always pair it with a low-carbohydrate, high-protein diet to lose weight in a fast and healthy manner. Speak to a dietitian or your nearest health care provider to help you develop a meal or diet plan that will complement your exercise routine.

Keep an eye on your fitness and weight loss goals, adjusting and tweaking them as you reach them. Keep at it once you have reached the fitness or weight loss goals you set for yourself. Do not give up once you have reached your goal. Maintain your fitness level and reap the health benefits of a good exercise routine.


An elliptical trainer is considered one of the most versatile pieces of exercise equipment that allow you to work your upper and lower body simultaneously. Whether you prefer a trip to the gym or exercising in the comfort of your own home, exercising is essential and has many health benefits. For a more intense workout, increase the intensity setting on your elliptical trainer and feel your muscles working while you burn those calories.

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