Research shows that a good way to lose weight is to burn more calories than you eat. According to the Mayo Clinic, one pound of fat equals about 3,500 calories. That means you need to burn 500 to 1,000 more calories than you eat each day to lose 1 to 2 pounds per week.
To accomplish this, you can enter a calorie-burning phase with an elliptical trainer and, if you do it right, maximize the number of calories you burn in a single workout.
According to Harvard Medical School, a 155-pound person burns about 335 calories during a 30-minute workout on an elliptical trainer.
9 Best and Most Effective Ways To Burn More Calories On Your Elliptical
1. Increase the incline or resistance
When you increase the incline or resistance of your elliptical trainer, your muscles work harder, which promotes calorie burn because muscles use calories for fuel.
Increasing the incline on an elliptical trainer is like going up a steeper hill, making your muscles work much harder than they would on a moderate incline. Changing the incline also engages different muscle groups, giving you a full-body workout.
Avoid too much resistance, as too much load can prevent you from reaching your full potential and affect your form and performance.
2. Change the movement
Try shifting into reverse every once in a while, and occasionally speed up or slow down your pace. For maximum variety, vary the length of your strides during your workout.
3. Change the pace
Research suggests that high-intensity interval training (HIIT) burns more calories than other types of exercise. HIIT involves short periods of intense physical activity followed by short rest periods or low-impact activity.
According to the American Council on Exercise (ACE), HIIT on an elliptical trainer can even temporarily increase your metabolic rate, allowing you to burn more calories while exercising and for short periods while resting.
According to ACE, HIIT on an elliptical trainer can also increase post-exercise oxygen consumption (EPOC), which means your body will burn more calories, even shortly after you finish your workout.
4. Increase your heart rate
Your heart rate is a good indicator of your workout’s intensity and calorie-burning potential. The harder you work out, the higher your heart rate and the more calories you burn.
According to Healthline, your fat-burning heart rate is about 70 percent of your maximum heart rate. Your maximum heart rate indicates how fast your heart should be beating when you exercise.
You can calculate your maximum heart rate by subtracting your age from 220. For example, if you are 35 years old, your maximum heart rate is 185, and your fat-burning heart rate is about 130 beats per minute.
5. Follow an exercise program
Following an exercise program can help you stay on track. The iFIT® interactive training program offers unlimited workout courses to help you maximize the impact of your elliptical workout from the comfort of your own home.
The iFIT training programs push you further with personalized workouts, motivating professional trainers, and intriguing goal workouts that help you meet and exceed your calorie-burning goals.
Try iFIT for 30 days and check out the Colorado Mountaineering Series elliptical workout with iFIT trainer Aron Ralston.
6. Put your legs to work
Your muscles burn calories when you move. Bigger muscles, like those in your legs, burn more calories.
When you take your arms out of the equation and rest them on the handlebars, your weight shifts to your lower body – forcing your legs to work harder. This, in turn, can increase calories burned.
7. Use the handlebars to exercise your upper body
Include your arms in the action so you can get a full-body workout. The more muscle groups you can include in a workout, the more calories you burn.
8. Listen to happy music
Did you know that listening to music during your workout can positively affect your motivation? According to the American Council of Exercise, music directly affects workout motivation. So opt for a workout with upbeat music rather than a workout in silence.
9. Take advantage of the advanced tools and technologies available to you
Depending on the elliptical trainer you own, it may have several pre-programmed tools and technologies to help you burn as many calories as possible during your workout. Enter your personal information into your device to get an accurate reading every time you work out.
How long does it take to burn 500 calories on the elliptical
Use a calorie calculator to determine how many calories you need based on your weight and age. On an elliptical, a 140-pound individual may burn 500 calories in under 40 minutes.
Can I lose abdominal fat by using an elliptical machine?
Workouts on the elliptical trainer and other exercises By sticking to a rigorous diet and exercise routine and adopting a few lifestyle changes, one can lose belly fat. Elliptical trainers can aid in burning calories, reducing belly fat, and toning the body.