Let’s Talk About Working Out on the Elliptical

Will the elliptical help you meet your fitness goals?

When it comes to doing cardio at the gym, the elliptical is always a popular option. Not only does it get your heart pumping, it’s also a great low-impact workout—and unlike burpees and jumping jacks, it’s actually kind of fun! If the elliptical is your go-to when you hit the gym, you may wonder how many calories you burn with an elliptical workout. Here’s what you need to know.

How many calories do you burn on an elliptical?

You probably already know the answer to this question is: It depends. The number of calories burned on the elliptical varies from person to person, machine to machine, and workout to workout—and, unfortunately, the calories displayed on the elliptical machine or your fitness tracker are often inaccurate too, given this variation.
That said, it is possible to make a good ballpark estimate.

Understanding calorie burn calculations

Before discussing how many calories you can expect to burn on an elliptical, let’s first talk about how we calculate the number of calories burned during exercise. Calorie burn is affected by three main factors:

• Body Weight. The more you weigh, the more calories you will burn during a workout.
• Workout Intensity. The higher the intensity of your workout, the more calories you will burn.
• Duration. Naturally, you’ll burn more calories with a longer workout.

For the most accurate estimate of how many calories you burn on an elliptical, it’s also important to factor in your age, gender, fitness level, and other factors. You can use online calculators or consult with one of our certified fitness professionals for a more personalized estimate.

How many calories do you burn in 30, 60, or 90 minutes on the elliptical?

Given all of the disclaimers above, we can still offer a range of what you can expect your calorie burn to be during an elliptical workout. Here’s an approximate range of calories burned in 30, 60, or 90 minutes on the elliptical at moderate intensity:

• 30-minute elliptical calories: Between 140-210 calories
• 60-minute elliptical calories: Between 285-420 calories
• 90-minute elliptical calories: Between 425-630 calories

(The low end of these ranges is for a body weight of 125 pounds, while the high end is for 185 pounds. Calculate these numbers based on your own body weight with an online calculator.)

Types of ellipticals

Not all ellipticals are created equal, and the type of machine you use can also affect your calorie burn. The main types of elliptical machines include:

• Front Drive. This type has a larger flywheel located in the front, which can provide a more intense and challenging workout.
• Rear Drive. The flywheel is located at the back of this type of elliptical machine, offering a smoother and lower-impact workout.
• Center Drive. This type features two smaller flywheels on either side of the machine, offering a more balanced and comfortable workout experience.

Then, there are also:

• Elliptical Gliders. The pedals on these machines glide back and forth while your legs remain nearly straight.
• Elliptical Trainers. Trainers have pedals that rotate in a circular motion (rather than moving back and forth like a glider) to mimic the motion of walking or running.
• Elliptical Cross Trainers. These machines allow for an upper body workout by incorporating moving handles. This can increase calorie burn and overall muscle engagement.
• Under Desk Ellipticals. These compact machines offer a low-impact workout while sitting at a desk or watching TV. But, because they don’t engage your arms or provide much resistance, the calorie burn is minimal.
• Recumbent Ellipticals. Like recumbent bikes, these ellipticals have a reclined seat, making them ideal for those with mobility issues. They also provide a low-impact workout similar to an under desk elliptical.

Tips for increasing calorie burn on the elliptical

To make the most out of your elliptical workouts and maximize calorie burn, here are a few tips to keep in mind:

• Start with a warm-up. Begin with a five-minute warm-up at a moderate intensity to get your muscles ready for the workout.
• Incorporate intervals. Alternating between high and low intensities during your workout can increase calorie burn. For example, try going as fast as you can for 30 seconds followed by two minutes of moderate pace. We’ll share some examples of interval workouts below.
• Increase resistance. As you become more comfortable with the machine, gradually increase the resistance levels to challenge your muscles and burn more calories.
• Use the handles. Many ellipticals have moving handlebars that can engage your upper body. Use these handles while maintaining proper form to work your arms, chest, and back in addition to your legs.
• Focus on form. Speaking of proper form, keep your posture upright, abs engaged, and avoid leaning on the handrails for support. This will engage your core muscles and give you the most effective workout.
• Add variety. Don’t stick to the same routine every time you use the elliptical. Mix it up by trying different types of machines or resistance levels. You can also try incorporating other exercises like stair-stepping or using hand weights. If you use the same machine for the same amount of time at the same resistance week after week, your body will become accustomed to it and you won’t get the same benefits.

How long should you work out on an elliptical?

The duration of your elliptical workouts will have a direct impact on the number of calories you burn. The general recommendation is to aim for at least 30 minutes of moderate intensity exercise, five days a week, whether that’s entirely on the elliptical or divided between other activities. However, this can vary depending on your fitness level and goals.

As a beginner, you may want to start with shorter sessions and gradually work your way up to longer elliptical workouts. It’s important to listen to your body and not overdo it. If 10 minutes on the elliptical feels like a lot, try starting with five; add two minutes each week and continue to work your way up. It doesn’t matter where you start; it’s your progress each week that counts. (Plus, even short workouts are wins for your health!)

Is the elliptical a good way to lose weight?

The elliptical can be an effective tool for weight loss when combined with a healthy diet and lifestyle. The low-impact nature of elliptical workouts makes them suitable for people of all fitness levels, and options like the recumbent elliptical make it an excellent choice for those with limited mobility. The elliptical also works multiple muscle groups simultaneously, making it efficient for burning calories and building strength at the same time.

That said, solely relying on the elliptical for weight loss is not as effective as incorporating a variety of exercises and maintaining a balanced diet. Our team is here to help you put together a fitness routine that helps you meet your goals, whether they’re to lose weight or improve your cardiovascular endurance.

Ideas for elliptical workouts

To keep your elliptical workouts engaging physically and mentally, here are a few ideas to try:

• Hill workout. Increase the resistance levels gradually to simulate going up a hill. Alternate between high and low resistances for an added challenge.
• Reverse motion. Most ellipticals allow you to pedal in reverse. Try pedaling backwards for a different muscle engagement. Alternate between forward and backward pedaling.
• Tabata intervals. Tabata is a popular form of high-intensity interval training (HIIT). Alternate between 20 seconds of all-out effort and 10 seconds of rest for a total of eight rounds.
• Low-impact options. If you have joint issues or just want a low-impact workout, try using the elliptical at a slower pace with lower resistance levels. This can still provide a calorie burn and help build endurance without putting strain on your joints.

The bottom line

The number of calories burned on an elliptical depends on your weight, the machine you’re using, the intensity of your workout, and the amount of time you’re spending on the machine. Other factors, like age, resistance, and form, also have an impact. That said, no matter your fitness level, the elliptical can be a great tool to help you reach your goals! If you’re not sure how to work elliptical training into your routine, our personal trainers are here to help.