Do you want to burn more calories without stressing your body out? Look no further. Using an elliptical machine is the way to go.
We also know an elliptical machine as an elliptical trainer or a cross-trainer. It’s like a stationary bike used to activate climbing, walking, or running without exerting excessive pressure on the joints.
Are you afraid of the elliptical machine? Don’t be. It offers extraordinary benefits you don’t want to miss out on.
Benefits of An Elliptical Machine
- Firstly, the machine doesn’t take up a lot of space because many are designed with size constraints in mind. Some ellipticals are even foldable. I’ve actually done the work for you and handpicked the best affordable elliptical machines in the market.
- Secondly, an elliptical machine can provide both upper (arms, back, pecs) and lower (calves, glutes, and quads) body training.
- Are you a multitasker? As you exercise, you can perform other tasks like watching TV or reading an exciting novel.
- It’s a weight-bearing exercise that makes your bones stronger.
- Elliptical machines also offer excellent cardio workout. To achieve this, exercise for 25 minutes three or four days per week.
- The elliptical machine improves mobility and balance.
- Lastly, elliptical machines are cheap to maintain.
The Number of Calories You Burn On An Elliptical Machine Depend On:
Duration: You’ll burn more calories if you exercise for longer. However, don’t use the machine for more than an hour as that may lead to cardio overtraining.
Your weight: The more weight you have, the more calories you will probably burn.
Intensity: Be intentional during your workout— exercise at a faster pace, greater resistance, and higher heart rate to boost calorie burn.
Body composition: Persons with more muscle mass are likely to burn more calories.
Gender: Most men are heavier and have more muscle mass than women. Hence, they are likely to burn more calories on an elliptical machine.
Upper-body workout: To burn maximum calories, involve upper body parts.
Now let’s look into some of the strategies you can use to burn more calories on an elliptical machine.
How to Burn More Calories on An Elliptical Machine
1. Increase Your Incline and Resistance Setting
You can easily customize the elliptical settings to meet your goal. Both incline and resistance work in different ways. Choose a challenging workout as you alternate high-intensity and moderate paces.
If you want your muscles to work harder, increase the resistance of an elliptical machine. The harder your muscles work, the more calories you burn. Change the incline to target different muscles.
2. Keep Changing the Pace
This study reveals that high-intensity interval training (HIIT) may burn more calories than any other exercise.
HIIT alternates between high-intensity exercises with either low-intensity movements or complete relaxation. Luckily, it’s easy to incorporate HIIT into your elliptical workouts by changing the speed, ramp height, and resistance.
You don’t even have to exercise for long when doing HIIT workouts. You can burn a ton of calories in 15 to 20 minutes.
3. Get Your Heart Rate Up
Heart rate increases during exercise. The more vigorous the activity, the quicker your heart rate, and as a result, more calories will be burnt.
A study by Harvard Health shows that the amount of calories burnt on elliptical depends on the exerciser’s weight. Ordinarily 155–pound person burns about 335 calories while on an elliptical for 30 minutes.
4. Change Motion from Time to Time
It’s more comfortable making a forward movement when exercising on an elliptical. Spice this by trying the reverse movement now and then.
Use different treads throughout your workout. Take your arms out of the action sometimes.
5. Put Your Legs into It
To shift your weight to the lower body, remove your arms from the handlebars. This will force your legs to work harder. By so doing, you will burn more calories on an elliptical machine.
6. Combine Elliptical Workouts with Strength Training
As I mentioned above, gaining muscle helps you burn more calories. The only way to gain muscle quickly is through strength training.
Luckily, you don’t have to go to the gym. You can build muscle at home, using your own body as resistance. Add these 7 bodyweight exercises to your routine to build muscle fast.
7. Personalize Your Elliptical Machine Settings
Your elliptical machine has fantastic tools and advanced technologies to help you burn more calories. Enter your personal data accurately on an elliptical to get the most out of it.
8. Use the Handle Bars to Work Your Upper Body
An elliptical has two ski-poles like handles on each side. Use them!
Actively engage the arms, and you will achieve a full-body workout. The more muscle groups you involve in the exercise, the more calories you will burn on an elliptical machine.
9. Listen to a Lively Music
Music will bring a quick workout with consistent performance. Select lively music in pace with your workout, and the experience will be thrilling.
Keep reading: 3 more excellent ways to burn more calories on an elliptical machine.
10. Aim for 90 RPM
RPM stands for rotations per minute. It measures how fast your legs are moving. It will display RPM on the elliptical machine display.
Here, you are using elliptical to imitate the stride rate of running. Try as much to aim at 90 RPM. This will require a lot of practice until you master the proper form. At first, you may struggle but be patient.
11. Don’t Lean on the Elliptical Handlebars
Why? This will bend your back and prevent you from working on your abdominal muscle. Instead, stand up straight. Leaning forward makes the workout feel more comfortable, but it reduces its effectiveness and may lead to back pain.
One more thing:
12. Step with Your Knees Bent Slightly Outwards
This exercise works extra harder on your abdominals and thighs. It’s challenging, but it is achievable.
Bonus Tip: Create a Weight Loss Plan
Before you embark on an elliptical workout, come up with a weight loss plan. Remember that diet is a bigger role in weight loss than exercise.
If creating a personalized weight loss plan is hectic for you, follow this simple-step-by-step weight loss plan to lose as many as 10 pounds in 7 days.
An elliptical is an outstanding option if you have joint issues or when recovering from an injury.
While an elliptical is an excellent machine in your selected workout, it’s essential to include other exercises in your routine for rapid results.
I’d recommend you combine elliptical workouts with short fat-burning home workouts that don’t require weights or any equipment.