Elliptical Workouts for Weight Loss: A 4-Week Beginner Plan
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The short answer
To lose weight on an elliptical, aim for 30 to 45 minutes, 4 to 5 days a week, at an effort where you can talk but not sing. Mix two steady workouts with one or two interval sessions, and raise resistance a little each week.
A 155 lb person burns about 324 calories in 30 minutes on an elliptical, according to Harvard Health. Exercise helps most when it's paired with eating a little less.
The elliptical is one of the best machines for losing weight when you're just starting out. It works your legs and arms together, it's gentle on your knees and hips, and you can keep going long enough to burn a useful number of calories. What it needs is a plan. This guide gives you one: how long and how hard to work, three workouts to rotate, and a 4-week schedule that builds up safely.
Does the elliptical help you lose weight?
Yes. Weight loss comes from burning more calories than you eat, and the elliptical burns plenty. According to Harvard Health, 30 minutes on an elliptical trainer burns about:
| Activity (30 minutes) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
| Elliptical trainer | 270 | 324 | 378 |
| Running, 5 mph | 240 | 288 | 336 |
| Stationary bike, moderate | 210 | 252 | 294 |
| Rowing machine, moderate | 210 | 252 | 294 |
| Walking, 3.5 mph | 107 | 133 | 159 |
That's more than a slow jog, with far less pounding on your joints. The numbers are estimates: your real burn depends on your effort, resistance and body. The calorie count on your machine's screen is usually an estimate too, and it often runs high.
Exercise works best with diet. It's much easier to eat 300 fewer calories than to burn 300 more, so combine the two. The U.S. Physical Activity Guidelines recommend 150 to 300 minutes of moderate activity a week for health, and note that more may be needed to lose weight and keep it off.
How hard should you work?
Use the talk test. You don't need a heart-rate monitor:
- Easy (warm-up and cool-down): you could sing.
- Moderate (steady workouts): you can talk in full sentences, but you couldn't sing. This is where you'll spend most of your time.
- Hard (intervals): you can only say a few words at a time.
On a scale of 1 to 10, moderate is about 5 to 6, and hard is about 7 to 8. Get there with resistance first, not just speed. Pedaling fast with no resistance burns less than you'd think, and it's where beginners lose their balance.
Three beginner workouts to rotate
Workout A: Steady fat burner (30 minutes)
- 5 minutes easy at low resistance to warm up.
- 20 minutes moderate. Pick a resistance where you can talk but not sing, and hold a steady pace.
- 5 minutes easy to cool down.
Workout B: Beginner intervals (25 minutes)
- 5 minutes easy to warm up.
- 8 rounds of: 1 minute hard, 1 minute easy. Raise the resistance 2 to 3 levels for each hard minute, then drop it back.
- 4 minutes easy to cool down.
Intervals pack more work into less time. Do them no more than twice a week at first, and never on back-to-back days.
Workout C: Hills and arms (30 minutes)
- 5 minutes easy.
- 5 x 4-minute "hills": 2 minutes at moderate resistance, then 2 minutes 2 levels higher. If your machine has incline, raise it instead.
- During the hills, push and pull the handles actively. Your arms add to the work and the calorie burn.
- 5 minutes easy.
Your 4-week beginner plan
| Week | Days | Workouts | Goal |
|---|---|---|---|
| 1 | 3 | Workout A three times, at 20 to 25 minutes total | Learn the motion; finish feeling like you could do more |
| 2 | 4 | A, A, C, A at full length (30 minutes) | Build the habit |
| 3 | 4 | A, B, C, A | Add your first interval session |
| 4 | 5 | A, B, C, A, B, with A stretched to 40 minutes once | About 150 minutes or more for the week |
After week 4, keep the same mix and make it harder in small steps: add 5 minutes to one workout, or one resistance level, each week. Add two short strength sessions a week (squats to a chair, wall push-ups, resistance bands). Muscle helps you keep the weight off.
New to exercise? If you can only manage a few minutes at first, that's normal. Our guide on what to do if you can only last 2 minutes on the elliptical shows how to build up.
Good form on the elliptical
- Stand tall with your shoulders back. Don't lean on the handles or the console.
- Keep your whole foot on the pedal, pushing through your heels. If your toes go numb, loosen your shoes and shift your weight back.
- Use your arms, pushing and pulling the handles, instead of just holding them.
- Look ahead, not down at your feet.
- Try pedaling backward for a minute or two. It works your hamstrings and glutes a little differently.
Mistakes that stall weight loss
- Zero resistance. Fast pedaling with no resistance feels busy but burns little. Add resistance until it feels moderate.
- Trusting the calorie display. Machine estimates often run high. Don't "eat back" what the screen says.
- Doing the same workout forever. Your body adapts. Rotate the three workouts and keep adding small challenges.
- Doing too much too soon. Sore joints and burnout end more plans than slow progress. Build up over weeks.
- Ignoring food. You can't out-train a large daily calorie surplus.
How fast will you see results?
A safe pace for most people is about 1 to 2 pounds a week, combining exercise with sensible eating. Many beginners lose more in the first couple of weeks, partly from water. Measure your waist as well as your weight, and notice that the workouts get easier, which is a sign your fitness is improving even when the scale is slow. If you have a health condition, heart problems or joint pain, talk to your doctor before starting a new exercise program.
Don't have an elliptical yet?
For weight loss, choose a machine with smooth magnetic resistance, enough levels to keep progressing, and a stride that fits your height. These are two good places to start:
Compact and quiet
Niceday Elliptical
Best for: Beginners with limited space
- Magnetic resistance, 16 levels
- 400 lb user limit
- Small footprint for an upright elliptical
A quiet, compact machine with enough resistance levels to follow the plan above for months. The stride is short, so it suits shorter and average-height users best. See our guide to the best quiet ellipticals for apartments.
Full-size step up
Sole E35
Best for: Taller users and anyone planning long, regular workouts
- Power incline for hill workouts
- Adjustable resistance and pedals
- Built for heavier, more frequent use
Currently unavailable on Amazon
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The E35's incline makes Workout C even more effective, and its sturdier build handles daily use. Compare more machines in our elliptical buying guide.
Elliptical weight loss questions
How long should I use the elliptical to lose weight?
Aim for 30 to 45 minutes on most days, adding up to at least 150 minutes a week, and combine it with eating a little less. Beginners can start with 15 to 20 minutes and add a few minutes each week.
Is 30 minutes on the elliptical a day enough to lose weight?
It can be, if you work at a moderate effort and also manage what you eat. Thirty minutes burns roughly 270 to 380 calories depending on your weight, according to Harvard Health.
Is the elliptical better than walking for weight loss?
Per minute, yes. Harvard Health's figures show the elliptical burns about two and a half times more calories than walking at 3.5 mph. Walking is still excellent, and easier to fit into the day, so many people do both.
Can the elliptical burn belly fat?
No exercise burns fat from one spot. The elliptical helps you lose fat overall, including around the belly, when it's part of a regular routine with sensible eating.
Should I use the elliptical every day?
Moderate sessions can be done most days, but take at least one or two easier or rest days a week, and don't do hard interval workouts on back-to-back days.
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