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- Elliptical trainer for weight loss: How often should we use it to lose weight?
- Cross-trainer: How many times per week and for how long should we use it to lose weight?
- Cross-trainer: Which plan should you follow and how often should you use it to lose weight?
- Estimates, calculations and weight-loss results from several examples of elliptical training plans!
- Performance, effects and impact “before/after”: List of elliptical trainer programs over 1 month at low intensity!
- Performance, effects and impact “before/after”: List of elliptical training programs over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of 1-month high-intensity elliptical training programs!
Elliptical trainer for weight loss: How often should we use it to lose weight?
Everything you need to know about the elliptical trainer
How often should you exercise on the elliptical trainer to lose weight fast and see results? Does using the elliptical trainer help you lose weight? How many times per week and for how long should you use the elliptical trainer to lose weight and burn fat? The tool below enables you to track the effects of using the elliptical trainer over a month. Simply select the duration of your training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
Continue with the analysis!
Enter all required values.
Cross-trainer: How many times per week and for how long should we use it to lose weight?
Find out more about using the elliptical trainer for weight loss!
While regular physical activity combined with a healthy diet can slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about the elliptical and its caloric expenditure? How often should you exercise on the elliptical trainer to lose weight and see results? Here are some answers.
Calories burned on the elliptical trainer!
With its pedaling and handlebar movements, the elliptical requires a constant level of energy, which boosts cardio activity and puts the whole body to work. With over 300 calories burned per 30 minutes of use, the elliptical helps you burn as much fat as possible and slim down your figure. Combined with a healthy diet, regular use of the elliptical will help you lose weight and tone your body.
What is the metabolic equivalence of elliptical training?
The metabolic equivalent of physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of physical activity during exercise and the energy expenditure of an individual at rest.
However, with a MET value of 8 to 12, depending on the effort involved, the elliptical is classed as a high- or even very high-intensity physical activity, like kick-boxing, soccer or mountain biking. This means that the elliptical can burn between 8 and 12 times more calories than at rest.
Cross-trainer: Which plan should you follow and how often should you use it to lose weight?
Estimates, calculations and weight-loss results from several examples of elliptical training plans!
Do you know how much weight you lose by training on the elliptical for 30 minutes, 1 hour or 2 hours? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of elliptical trainer programs over 1 month at low intensity!
Elliptical trainer
Low intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Elliptical trainer
Low intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Elliptical trainer
Low intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
Performance, effects and impact “before/after”: List of elliptical training programs over 1 month at medium intensity!
Elliptical trainer
Medium intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.15 | 0.30 |
| 50 kg | 0.09 | 0.19 | 0.37 |
| 60 kg | 0.11 | 0.22 | 0.45 |
| 70 kg | 0.13 | 0.26 | 0.52 |
| 80 kg | 0.15 | 0.30 | 0.60 |
| 90 kg | 0.17 | 0.34 | 0.67 |
Elliptical trainer
Medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.15 | 0.30 | 0.60 |
| 50 kg | 0.19 | 0.37 | 0.75 |
| 60 kg | 0.22 | 0.45 | 0.90 |
| 70 kg | 0.26 | 0.52 | 1.05 |
| 80 kg | 0.30 | 0.60 | 1.19 |
| 90 kg | 0.34 | 0.67 | 1.34 |
Elliptical trainer
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.22 | 0.45 | 0.90 |
| 50 kg | 0.28 | 0.56 | 1.12 |
| 60 kg | 0.34 | 0.67 | 1.34 |
| 70 kg | 0.39 | 0.78 | 1.57 |
| 80 kg | 0.45 | 0.90 | 1.79 |
| 90 kg | 0.50 | 1.01 | 2.02 |
Performance, effects and impact “before/after”: List of 1-month high-intensity elliptical training programs!
Elliptical trainer
High intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.09 | 0.19 | 0.37 |
| 50 kg | 0.12 | 0.23 | 0.47 |
| 60 kg | 0.14 | 0.28 | 0.56 |
| 70 kg | 0.16 | 0.33 | 0.65 |
| 80 kg | 0.19 | 0.37 | 0.75 |
| 90 kg | 0.21 | 0.42 | 0.84 |
Elliptical trainer
High intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.19 | 0.37 | 0.75 |
| 50 kg | 0.23 | 0.47 | 0.93 |
| 60 kg | 0.28 | 0.56 | 1.12 |
| 70 kg | 0.33 | 0.65 | 1.31 |
| 80 kg | 0.37 | 0.75 | 1.49 |
| 90 kg | 0.42 | 0.84 | 1.68 |
Elliptical trainer
High intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.28 | 0.56 | 1.12 |
| 50 kg | 0.35 | 0.70 | 1.40 |
| 60 kg | 0.42 | 0.84 | 1.68 |
| 70 kg | 0.49 | 0.98 | 1.96 |
| 80 kg | 0.56 | 1.12 | 2.24 |
| 90 kg | 0.63 | 1.26 | 2.52 |
