Is 30 Minutes On Elliptical A Day Enough?

30 Minutes On Elliptical

30 Minutes On Elliptical: The elliptical bike is one of the best gym machines that will help you lose weight gradually and very effectively. It is a fitness device, thanks to which we activate a large part of our body’s muscles and put our cardiovascular system to work, making it have to use a greater amount of energy that is accumulated in our body as saturated fat.

Unlike other machines, such as the treadmill or the exercise bikeOpens in a new tab., the elliptical trainer protects our joints to the maximum and manages to slow down the impact of the footstep when we train. 

Benefits of the 30 Minutes on elliptical to lose weight

benefits of 30 Minutes On Elliptical

The elliptical cross trainerOpens in a new tab. is one of the most popular gym machinesOpens in a new tab. among people who are going to train. The reasons are several, and it is that, on the one hand, this device is very easy to use, meaning that all people, regardless of their physical condition, can use it and adapt it to their particular needs.

They have different levels of intensity that can be regulated as we increase our performance. On the other hand, it is one of the gym machines with which the most calories are lost; therefore, it is one of the most successful.

Next, we are going to explain why we can lose weight with an elliptical because this device has a series of ideal advantages to achieve our goal:

🡆 As we have already said, the elliptical is the device that makes us lose the most calories in our training. In fact, with just 30 minutes of exercise, you can lose 300 calories, but if we use a higher intensity, this figure can reach more than 600 calories in just half an hour!

🡆 Sculpt our body: in addition to exercising the cardiovascular systemOpens in a new tab. and promoting fat burning, the elliptical is also ideal for toning our muscles and our body, especially areas such as the legs, arms, and buttocks, since they are the members that most participate in this training.

🡆 Suitable for all ages and conditions: another of the advantages of the elliptical trainer is that, unlike other devices, it can be used by people of all types of conditions since it does not cause very strong impacts against the ground by cushioning them thanks to the operation cyclic of the machine.

To be able to lose weight with an ellipticalOpens in a new tab., all you have to do is spend at least 30 minutes training to activate fat burning and strengthen your muscles. However, you may want to increase your calorie consumption and lose more fat in the same session. 

In that case, we recommend that you do this exercise to help you activate your metabolism to the maximum and consume more calories without having to spend more time training.

This elliptical exercise that we will detail below is basically focused on combining different intensities so that, in this way, we prevent our body from getting used to the energy demand and, therefore, the entire training is at maximum performance. 

If we stay for 30 Minutes On Elliptical with the same intensity, our body will get used to it and, in the end, it will adapt so as not to expend more energy (calories) than necessary; On the other hand, if you are constantly changing your energy demand, you will make it not establish a pattern and, therefore, consume the maximum possible calories.

In Addition – A 60-minute elliptical session may be helpful to youOpens in a new tab..

How to do this 30 minutes exercise on elliptical step by step

how to do 30 Minutes exercise On Elliptical

So, now we are going to show you how to do this exercise step by step:

1. We start the first 5 minutes of warming up at a moderate pace; an intensity of 6 or 7 will be better than good to start the training (if you are a beginner, you can drop a point)
2. Now, we are going to speed up our metabolism by increasing the intensity to a pace of 9 or 10 for 30 seconds.
3. We lower the pace to 5 and remain at this intensity for 1 minute
4. Next, we increase the intensity again to 10 or 11 and maintain this rhythm for 30 seconds
5. Now, we will lower the pace again to 5, and we will recover our breath for 1 minute
6. The next step is to increase the pace to moderate, and we will leave an average intensity of 7 for the next 5 minutes.
7. Now we will increase the intensity to 10 again and try to hold for 1 full minute
8. We will lower the intensity to 5 and remain for 2 minutes
9. We raise the intensity back to 7 and jog for 5 more minutes
10. We increase the intensity to 10 and maintain it for 1 minute
11. We go down to 6 and remain like this for 1 more minute
12. We spend 5 minutes at an intensity of 7
13. The last 2 minutes of the training, we will have to lower the intensity to 4 to prepare the body for the end of the training
14. In total, this training is 30 Minutes On Elliptical, the minimum time recommended for the training to be fruitful and really exercised your cardiovascular system.

In Addition – If you’re interested in Best Elliptical under $300Opens in a new tab., my team wrote an article about it.

Tips to lose weight with elliptical with 30 minutes exercise

Now you know the benefits and the 30 minutes exercise to lose weight with an elliptical trainer, but now we are going to give you a series of tips and recommendations that will really help you lose weight and also enjoy a healthy body in perfect condition. Watch out!

Combine intensities

As you have seen in the previous section, to lose weight with an elliptical, you mustn’t stay at the same rhythm in a stable way because, thus, you ask your body to burn energy and consume saturated fat constantly. Go interspersing different rhythms to, thus, achieve optimal exercise.

Be constant

 In order to lose weight by doing cardio exerciseOpens in a new tab., it is essential that you be constant and that you spend at least 3 or 4 days a week training. The sessions have to be a minimum of 30 Minutes On Elliptical to be able to activate the burning of fat and calories. Otherwise, you will hardly see results in your silhouette (but you will see them in your health).

Rest 2 days a week

The most a person can train a week is 5 days since it is necessary to let the body rest for 2 days to give the muscle time to grow and repair itself. Otherwise, you could suffer from over-training and, therefore, have a higher risk of injury.

Hands and legs involved

To really burn the number of calories that we have indicated, it is important that you perform the exercise correctly, that is, that you move your legs to the rhythm of the device and your arms. Thus, you will work both extremities and consume the calories we have indicated above.

In addition – The following article may be of interest to you: “Can You Go Barefoot on Elliptical?“.

How many calories can I burn in 30 minutes on elliptical?

Although for some, there is no major advantage in this respect in relation to other machines, if you exercise on the elliptical with the proper technique, you can lose between 250 and 380 calories every 30 minutes.

Finally, the elliptical is not only an accessible machine but a very complete one for training. Whether you do it at home or in the gym, you will get a lot out of it, both for your health and for your physical appearance, and in a short time, you will see the results.

Michael Collins

Michael Collins is a National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist (CSCS). He has a diverse background that includes training professional and amateur athletes as well as working with people with little to no fitness experience. More about me.....

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