How to use the elliptical trainer to lose weight?

Do you want to lose weight, have a beautiful body, firm thighs and muscular glutes? 

Want to know how to train on your elliptical bike to burn maximum calories and fat? To know how long it takes? 

And to find out if the elliptical does not risk swelling the legs and thighs? 

We will explain everything you need to know and give you many tips to lose weight by training with the elliptical bike and enter a virtuous circle!

How many calories can you burn with the elliptical?


Calories burned
for 30 minutes of exercise

Calories burned
for 1 hour of training

Walking (5km / h)

100 kcal

207 kcal

Elliptical, low intensity

225 kcal

450 kcal

Elliptical, medium intensity

325 kcal

650 kcal

Elliptical, very high intensity

415 kcal

830 kcal

30 minutes of the elliptical at medium intensity burns 325 kcal, which is equivalent to a chocolate muffin or 8 carrots!

1h of exercise on your high-intensity elliptical bike allows you to burn 830 kcal, the equivalent of a nice roast chicken leg with potatoes or about 20 carrots!

These comparisons are fun, but they don’t tell us the basics! How many calories should you burn to lose 1 pound?

How many calories do you have to burn to lose 1 kg? 1g of fat equals 9 kilocalories. It is therefore necessary to burn 9 000 kilocalories to lose 1 kg of fat, or 1,000 g. 

The body, however, burns calories at rest, primarily for digestion, at a rate of 2,000 kcal per pound of fat. 

To lose 1 kg of fat, you need to burn 7,000 kilocalories. , your body still burns the remaining 2,000 kcal, even if you don’t ask.

Calories or Kilocalories? We often hear the confusion of calories and kilocalories. 

A banana contains 130 kcal and not 130 calories. In nutrition, the Cal unit is used with a capital letter and then means 1kcal or 1,000 cal (a Cal is sometimes called a large calorie), which makes things even more complicated… In plain language, 1,000 cal = 1 kcal = 1 cal.

What exactly are calories? Calories are a unit of measurement of the energy value of food, i.e. the amount of energy our body can produce from food. 

Our body needs energy to function, and the food we eat brings this energy in. 

When we train, our body needs more energy and therefore burns more calories than at rest.


How long to the elliptical to lose weight?

To lose 1 kg, you need to burn 7,000 kilocalories more, which means almost 10 hours of intensive training on the Best Elliptical For Bad Knees.

 If we do the calculation, calculate 1 hour on your elliptical bike 2 times a week for 1 month! 

Or do 20 minutes of high intensity elliptical exercising a day every day for a month, which allows you to burn exactly 8,300 kcal in a month and therefore lose 1 kilo.

However, it’s not that easy to stay at a very high intensity for an hour. 

Therefore, if you practice the Best Elliptical For Burning Calories without exerting too much pressure by training 3 times a week at medium intensity for 1 hour in each session, you will lose 1 kg after one month.

You are probably wondering if it is better to focus on intensive training, called interval training or HIIT training, which is more effective at losing calories quickly and therefore losing weight faster. But is it really so?

To lose 1 kg per month. Training for 1 hour on the Best Elliptical For Cellulite 3 times a week will help you lose 1 kg per month. 

Another way to lose 1 pound in a month is to train 20 minutes a day at a very high intensity (doing a HIIT workout).

What workout to lose weight: cardio or HIIT?

High Intensity Interval Training (HIIT Workout) is a short-term intensive training program that allows you to burn a lot of calories in a brief time. 

However, it is very short precisely because it is very intense and therefore usually much shorter than a cardio workout . 

For example, if you pedal at a very high intensity for 30 minutes, you will burn 415 kcal while you will burn 650 kcal if you exercise at medium intensity for 1 hour.

Also, during interval training, your heart rate increases and reaches the anaerobic zone, which is 80-90% of your maximum heart rate (HRM). 

In the anaerobic zone, the body needs energy quickly and will use sugar stores , while during a prolonged cardio workout in the aerobic zone, at 60-80% of maximum heart rate, the body will draw on fat stores for energy.

Hence this existential dilemma: Should I rather do a long cardio workout or a short HIIT workout program to lose weight? Which is more effective?

Florida State University researchers have attempted to answer this question. 

They took 2 groups of people: the first followed an interval workout and the second a classic cardio workout, all people who burned the same number of calories during the workout. 

They found that people who had been engaged in a HIIT workout burned 10% more calories during the 24 hours post-workout than those who did classic cardio training. 

It means that we continue to burn calories and fat for several hours after the training session!

According to the most recent studies, the best would be to alternate between cardio and HIIT workouts! For example, perform 1 or 2 HIIT training sessions per week and 1 or 2 cardio training sessions. 

This mix would have superior benefits on the body and be more efficient at losing weight! 

Also, it is essential for the motivation to vary and not always do exactly the same workout (see our training plan below).

What you should know. After an interval workout (HIIT), our body continues to burn calories for 24 hours!

Here are two elliptical training plans for weight loss: # 1 (Goal: 0.5kg / month) and # 2 (Goal: 1kg / month):

Training program N ° 1

  • Cardio workout on Tuesday (30 min)

  • HIIT workout on Thursday (20 min)

  • Cardio workout on Sunday (45 min)

Training program N ° 2

  • Cardio workout on Mondays (30-45 min)

  • HIIT workout on Tuesdays and Thursdays (25 min)

  • Cardio training on Saturdays (45 to 60 min)

Find our cardio and HIIT workouts for the Best Elliptical Under 1000 with the description of each workout program, difficulty, duration and number of calories burned.

The elliptical to strengthen muscles and have a beautiful body!

Calories aren’t everything! The elliptical bike allows you to lose calories and pounds, but it also helps tone your muscles! 

Muscles, and especially the fat / muscle ratio, determine your silhouette and the appearance of your body.

Why is it important to gain muscle mass when you want to lose weight?

The first reason is simple: muscles define your body and its appearance. Only have a toned butt if you exercise regularly. 

Likewise, it is important to lose pounds, but if you want thinner and firmer thighs, it is imperative to combine weight loss and training on your elliptical to strengthen your thighs.

 Your legs and thighs won’t double in volume if you exercise on your elliptical bike. The elliptical machine is a cardio machine and not a strength machine.

 It will tone your muscles but won’t turn you into a body builder! It is the ideal fitness machine for all those who wish to have a beautiful body with lean and toned legs and a nice and firm butt.

The second reason is: toning the muscles allows you to enter a virtuous circle. Muscles burn 3 times more calories at rest than fat!

 More muscle means more calories burned doing nothing. 

This is even more important as, after age 25, you continue to lose muscle and gain fat, and this increases with age. 

It is therefore essential to compensate with regular exercise and strengthen the muscles.

The elliptical bike takes you in a virtuous circle: you will lose fat, you will increase your muscle mass and this extra muscle mass will help you burn more calories at rest!

What you should know. It is not possible to choose in which parts of the body to lose weight, for example only from the thighs or the belly!

 The opposite would be true, but unfortunately, this is not the case. 

When you lose fat and pounds, they drop a little everywhere. However, it is possible to point the thighs during exercise to strengthen and tone them more.

What muscles work with the elliptical?

The elliptical trains on the legs, thighs and glutes , but also on the arms (biceps and triceps), especially when pulling or pushing the dumbbells. 

In addition, the muscles of the abdomen and back also work to a lesser extent. 

On the elliptical machine it is possible to target specific muscles. F

or example, when you push the pedals actively with the front of your feet, your thighs work harder while they target your glutes when you step back a little and slightly lower, holding the bars without moving your arms.

The more you increase the resistance of the elliptical bike, the more your muscles are trained. 

Some training programs target specific muscles in the body.

2 misconceptions about muscle and fat! Muscles would be 5 to 10 times heavier than fat and muscles would make you fat–NOT TRUE! 

Muscles weigh only 15% more than fat. There is really no reason to worry! 

Also, muscles burn more calories at rest than fat. Here is the second misconception. 

Muscles would burn 50 times more calories than fat – alas, that’s A LOT! Muscles consume 3 times more calories than fat.

How to calculate muscle mass and fat mass?

To know your muscle and fat mass, you need a body fat scale (like this or that from the Nokia brand). 

The body fat scale shows the exact percentage of fat and muscle in the body. The relationship between muscle and fat is important, as this determines your body and its appearance. 

The greater the muscle mass relative to the total weight, the more muscular the body appears.

Once you know your muscle mass in kg (if it’s in%, multiply it by your weight), multiply this number by 12 and you’ll get the number of calories your muscles burn at rest each day.

 You will follow the evolution of your muscle mass and fat mass over time and see how many calories your muscles burn at rest. 

The goal is not to have as many muscles as possible, but to find the right balance that is good for you.

Body Fat Percentage (BFP = Body Fat Percentage)




IMG <25%

Too thin



IMG> 30%

Fat percentage too high



IMG <15%

Too thin



IMG> 20%

Fat percentage too high

The important thing is to lose fat and not muscle, that’s why you always have to do sports and exercise when you want to lose weight! 

With the elliptical machine, it is possible to increase muscle mass reasonably and reduce the percentage of body fat.

 It is the ideal fitness machine if your goal is to refine your body, tone your legs and thighs, strengthen your glutes, but also to gain muscle in your arms. 

It offers a very complete workout for the whole body.

Sport and regular exercise are not enough to lose weight! It is necessary to find a balance between the calories ingested and those consumed, which requires a healthy and varied diet!

What you should know. Men naturally have more muscle than women: the average muscle mass for men is 35% and for women 28%.

 This explains why it is harder for women to lose weight, because men lose pounds faster on an equivalent diet.

How to lose weight: the right balance between ingested and consumed calories?

What is my daily calorie requirement?


Daily calorie requirement
for a man

Daily calorie requirement
for a woman

From 25 to 51 years

2 700 kcal

2 200 kcal

51 to 65 years

2 500 kcal

2 000 kcal

65 years and older

2 300 kcal

1 800 kcal

The caloric needs described in this table are those of people who perform light physical activity over the course of a day of about 30 minutes. 

These values vary according to physical activity (duration and intensity): approximately + 10% per hour of physical activity and up to -10% in the absence of physical activity.

A 35-year-old woman who consumes 2,200 kilocalories per day will be in balance.

 If her diet causes her to exceed her caloric needs and if she takes 3,000 kcal per day, for example, then she will gain weight. 

If, for example, without changing his diet, he exercises 1 hour on an elliptical bike 2 to 3 times a week, then he will lose weight in ideal conditions and develop his muscle mass.

Good and bad news! We humans store fat very well, but are reluctant to get rid of fat! For some of you, this seems like quite bad news …

Our body only burns fat if it is forced to. This happens especially during physical activity or exercise!

7 tips to change your diet and lose weight

  1. Don’t go on a diet if you know in advance that you won’t be able to do it for the rest of your life, because if that’s the case, there will always be a time when you will stop and regain all the pounds you had lost. It’s useless! The key to success is long term: you have to change your habits and diet once and for all and not restart a new diet that is even more bizarre than the previous one.

  2. Don’t eat outside meal times and try to eat at fixed times (and eat dinner not too late to digest before bedtime).

  3. Replace sodas and sugary drinks with just water! Sugary drinks have tons of calories: 1 liter of coke contains over 400 kcal and 100 g of sugar, which is equivalent to over 33 pieces of sugar. Also, try not to put sugar in your coffee or tea (you will see, you will get used to it quickly).

  4. Replace the chocolate bars with fruit. A snicker contains 250 kcal and 30 g of sugars (7 teaspoons of sugar), while an apple contains, on average, only 75 kcal and 15 g of natural sugar (carbohydrates). Eat fruit when you are hungry outside of meals. Fruit has the added benefit of being digested slower and filling you up longer, which makes you less want to gnaw.

  5. Eat fruits and vegetables every day. Official recommendations say 2 fruits a day and 3 servings of vegetables. It’s difficult, but you can accumulate your consumption. Set a goal for one fruit and one serving of vegetables a day at the start!

  6. Don’t eat too much pasta or white bread because they contain starch which is converted into sugar by our body. For example, replace white bread with wholemeal bread, which is more nutritious, and pasta with zucchini.

  7. Cook! Be creative and enjoy cooking by searching for recipes on the Internet or on Pinterest. If you don’t cook, start cooking once a week after searching for a recipe. By varying the pleasures and over time, new habits will develop towards a healthy and balanced diet.

The elliptical bike is the ideal sport to lose weight and tone the legs, thighs and buttocks. 

It offers a complete workout of arms, legs and stomach and allows you to target specific areas of the body through training programs! 

For weight loss, combine regular physical training with a balanced diet to find the right balance between calories ingested and calories burned. 

Follow all these tips and tricks to effectively lose weight and enter a virtuous circle!

Here are some tips that will help you stay motivated and lose weight on the elliptical bike. 

If you follow these tips, there is no doubt you will get rid of those extra pounds!


 Set an achievable goal! Don’t do too much like doing a 1 hour workout on the elliptical bike every day, because you can lose motivation quickly and then it comes to the yoyo effect.

You instantly regain the pounds you had lost. Try to set a goal of 7,000 kilocalories to burn each month to lose 1 kg on the cross trainer or 3,500 kcal to lose 0.5 kg by doing 30-45 minutes of elliptical exercising twice a week, which is already very good. 

You can always increase your training sessions over time if you feel you can do more, but don’t do the opposite …
 Develop a habit: practice every Wednesday and Sunday evening at 6.30pm for 1 hour and never miss your training session! With the Vescape app .

You can create workouts by calling them “Wednesday 18:30”, “Sunday 18:30”, which will help you stick to your training plan!
– Follow the evolution of muscle and body fat percentage with a body fat scale.
– Combine training with a balanced diet! 

Do not eat too much fat, not too sweet, not between meals, and do not exceed the daily caloric requirement. 

This is how you will lose weight. The key to success is consistency and perseverance!

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