Blog Weight Loss Elliptical Calories Burned: Craft a Balanced Approach to Fitness

Elliptical Calories Burned: Craft a Balanced Approach to Fitness

Are you looking for a workout that delivers maximum impact with minimum strain? Then you should look no further than the elliptical machine.


Elliptical training is a fantastic form of exercise with multiple benefits, giving you rewards such as increased strength and a high-calorie reduction. It is reasonable to question how this artful exercise apparatus can melt away that unwanted fat. The phenomenon of elliptical calories burned has garnered the attention of fitness experts. The calorie-burning equation for this sleek piece of machinery may seem like magic, but it’s all based on science.

Get ready to delve into our discussion of calories lost when using elliptical machines. This may be your ideal way to reduce your weight!

Is Elliptical a Good Way to Burn Fat?                

Understanding the basics of an elliptical machine is important before we evaluate its effectiveness. An elliptical machine mimics walking and doesn’t strain the joints, which allows you to capitalize on the benefits of walking and running simultaneously. It is suitable for low-impact workouts, particularly for those who suffer from joint issues.

Now, to return to the question: yes, an elliptical machine is excellent for burning fat. It increases your heart rate and gives you the cardio you need. On average, a 30-minute elliptical workout will burn approximately 270-380 calories, depending on body weight (6).

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How Long Does It Take to Burn 500 Calories On an Elliptical?

The number of elliptical calories burned is dependent on factors such as gender, fitness level, BMI, and exercise intensity. On average, it takes 65-85 minutes to burn 500 calories on an elliptical machine when working at a level 5 resistance (3).

However, it’s important to remember that this is just a rough estimate, and individual results may vary. Here are some factors you might want to consider that can affect the time it takes to burn 500 calories on an elliptical:

  • Weight: Heavier individuals may burn calories more quickly as their bodies require more energy to perform the same movements.
  • Intensity: Higher-intensity workouts, where you work harder and faster, burn more calories per minute. Interval training or incorporating bursts of high-intensity effort can help increase your calorie burn.
  • Resistance Level: Increasing the resistance level on an elliptical will make your muscles work harder, which results in a higher calorie burn. However, it may also slow down your pace.
  • Fitness Level: If you’re already in good cardiovascular shape, you can sustain a higher intensity for longer, which will lead to faster calorie burning.
  • Workout Duration: Shorter, more intense workouts can also facilitate calorie burn, but they may not be sustainable for everyone. Longer activities at a moderate intensity can help you achieve your calorie-burning goal without having to push yourself too hard.
  • Consistency and Form: Maintaining a consistent pace and proper form throughout your workout will help you obtain more accurate calorie burn estimates.
See also
Walking 8 Miles: Calories Burned And How To Maximize The Effect

Although burning calories is a crucial aspect of fitness, other factors such as overall health, muscle building, and cardiovascular endurance also impact weight loss.

60 minutes elliptical calories burned

How Long Does It Take to Burn 1,000 Calories On an Elliptical?

As with most cardio activities, the calories you burn when using an elliptical machine are dependent on the effort you put into it. An average elliptical session can burn approximately 350-450 calories per hour. You must exercise for at least two hours on an elliptical to reach 1,000 burned calories (1).

How fast you burn 1,000 calories on the elliptical can change based on your body weight. If you weigh over 150 pounds, you may get there quicker, but reaching this goal can take longer if you weigh less than 150 pounds.

Read more: 10 Bay Leaf Benefits For Health And Wellness.

Is 300 Calories On the Elliptical Good?

As long as you are burning calories, your workouts are effective, whether it’s 100 calories or 1,000 calories. The idea is to exercise your body and keep yourself fit.

See also
Calories Burned In 30 Minutes Jog

An average individual who weighs 125 pounds can burn up to 300 calories in a typical 30-minute elliptical workout, so 300 is a good number to burn on an elliptical machine. It is even better for a person who weighs 155 pounds, as they can burn 335 calories, and a 185-pound person who might burn up to 400 calories (4).

Is 30 Minutes On the Elliptical Enough?

30 minutes on an elliptical machine is more than adequate as you burn a vast number of calories, ranging from 270 to 300 and more. According to the CDC, adults must exercise moderately for a minimum of 150 minutes each week. For additional benefits, incorporating at least 75 minutes of vigorous aerobic exercise, in addition to strength training at least two days per week, will help support and achieve your recommended BMI (7).

The following are a couple of points that may help you determine time spent on elliptical:

  • If you spend 30 minutes on an elliptical machine for five days, you can burn approximately 1,500 calories, which is more than enough.
  • If you weigh 140 pounds and spend 20 minutes on an elliptical machine, the 20-minute elliptical calories burned will be approximately 100 (5).

Your weekly elliptical workout could include the following:

  • Three 50-minute sessions at moderate intensity.
  • Three 25-minute sessions at high intensity.
  • Five 30-minute sessions at moderate intensity.
  • Five 15-minute sessions at high intensity.

Alternatively, you could do the following calorie-burning exercises:

  1. Warm up for 5 minutes on the elliptical by walking slowly.
  2. Slowly increase your pace. Alternate between periods of high intensity and low intensity. For example, work at a fast pace for 1-2 minutes, followed by a slower recovery pace for 1-2 minutes.
  3. Increase the resistance level on the elliptical to challenge your muscles. Maintain a moderate pace while you push against the increased resistance for 5 minutes.
  4. Reverse the direction of your pedaling to ensure different muscles are worked. Maintain a comfortable pace while pedaling in reverse for 5 minutes.
  5. Set a consistent, moderate pace for a steady cardio workout for approximately 10 minutes. You should focus on your breathing and maintain good posture.
  6. Gradually decrease your pace and allow your heart rate to decrease. Finish with some gentle stretching for your lower-body muscles.
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If you spend 1 hour on the elliptical, the elliptical calories burned could be approximately 600. Listen to your body, set realistic goals, and consider seeking advice from a fitness professional in order to tailor your elliptical workouts to your individual needs and goals.

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What Are the Benefits of Elliptical Training?

With an elliptical, you can reap the benefits of a high-intensity workout. Studies have suggested that high-intensity workouts burn a significant number of calories quickly (9). While elliptical benefits weight loss, there are many other advantages this machine has to offer, including:

Puts Less Strain on Joints

An elliptical machine is loved by athletes and individuals who suffer from joint pain. It places far less stress on your knees and joints, which allows you to work out for longer. When the machine was introduced in the 90s, athletes were overjoyed with the invention. A study has found that an elliptical workout is less weight-bearing than running or jogging (8).

Improves Stamina

Aerobic exercises, such as elliptical workouts, are excellent for your cardiovascular system as they boost blood and oxygen supply to your muscles. This can strengthen the heart and lungs, which will improve your stamina and endurance.

Combines Upper and Lower Body Workouts

An elliptical is a unique exercise machine that benefits both the upper and lower body. You exercise your entire body by moving the handles in sync with your legs. To target the lower body, you can change the resistance and incline of the foot pedals. Exercising at different foot angles targets other muscle groups, including the quads, glutes, and hamstrings.

To achieve this, you can do interval training on your elliptical machine. Try performing 30 seconds of high-intensity workout followed by 15 seconds of recovery. Then, you can perform 60 seconds of high-intensity exercise and 30 seconds of rest.

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calorie burning exercises

Good for Injuries

An elliptical can benefit individuals who suffer from certain injuries as it is a low-impact exercise that places less stress on the muscles and joints. These people can use an elliptical to regain their range of motion and flexibility following an injury without any risk.

Improves Balance

In addition to strength training, you can improve your balance on an elliptical machine by moving without grabbing the handlebars. To do this, stand upright on the machine and start moving slowly without holding. This will work on your core and exert force, which will improve your balance.

Is An Elliptical Machine Better than Running?

Both running and elliptical provide intense cardio. When deciding between elliptical and cardio, you should opt for the workout that best suits you. Some people may prefer running as it gives them freedom and a chance to explore different terrains.  

The elliptical is great as it works the arms and legs together and doesn’t place a high amount of stress on joints. It depends on what type of exercise you enjoy. If you don’t like running, you can try the elliptical. It feels like running but does not have such a hard impact on your body. However, if you prefer being outside, running may be the perfect fit for you.

Treadmill vs. Bike: Which is Better?

As with the choice between elliptical and running, the choice between treadmill vs bike is totally dependent on your preferences. Both provide cardio and help you burn a massive amount of calories. According to some findings, running on a treadmill burns approximately 9.48 calories per minute, while stationary cycling burns approximately 9.23 calories per minute.

When doing exercises that are good for your heart and body, you should choose what you like doing the most. It’s all about having fun while you move and it doesn’t matter if you use a treadmill or a bike – the changes in how fit and healthy you become are quite small. However, either way is much better than not exercising at all.

See also
Dynamic Warm Up Exercises To Do Before Your Workout

Read more: Calories Burned Cycling and How To Get More Bang for Your Buck.

The Bottom Line

Now that you have learned about the elliptical benefits, you can start working on it today. It is also important to acknowledge the basics. For example, the elliptical calories burned are higher for heavier individuals. And if you suffer from joint issues or injuries, you could opt for elliptical workouts as a means of regaining mobility and strength.

As you lace up your sneakers and step onto the foot pedals of an elliptical machine, it’s important to remember that the key to success lies in the numbers on display and the consistent effort you put in. Whether your aim is to shed weight, improve cardiovascular health, or enjoy a fulfilling workout, the elliptical machine is your perfect partner.

Frequently Asked Questions (FAQs)

Will the elliptical slim my stomach?

There is no such thing as spot reduction. However, cardio exercises such as elliptical machines contribute to overall weight loss. If you work out on an elliptical for 30 minutes, you will burn approximately 270 calories, so your stomach will slim down after some time.

How do you lose 2 pounds a week on elliptical?

If you want to lose 2 pounds a week on an elliptical, you should follow a calorie-reduction plan. As a pound equals 3,500 calories, you must continuously burn approximately 500 calories each day to achieve this goal. You must also follow a calorie-deficit diet to achieve results quickly.

Is a treadmill better than an elliptical?

Both treadmills and elliptical machines are excellent for providing good cardio and working muscles. It all depends on your individual preferences.

What cardio burns the most calories?

The best cardio for weight loss effectively is running. An average person can burn between 500 and 1000 calories an hour running at a moderate pace. It can help to incorporate a running workout into your schedule to support weight loss.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Burning 1000 Calories: 7 Ways to Do It + How Long It Takes  (n.d.,
  2. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system  (2015,
  3. Calories Burned on an Elliptical | Calculator & Formula  (2020,
  4. Calories burned in 30 minutes for people of three different weights  (2021,
  5. Elliptical Calorie Calculator  (n.d.,
  6. How Many Calories Are Burned on an Elliptical in 30 Minutes?  (2023,
  7. How much physical activity do adults need?  (n.d.,
  8. Referent body weight values in over ground walking, over ground jogging, treadmill jogging, and elliptical exercise  (2016,
  9. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition  (2011,
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