Everyone wants to use an elliptical trainer to lose weight. Let us calculate if this popular machine can help you meet your weight loss goal.
First of all, to lose 5kg of weight in one month is not an easy goal and will require moderate effort. To sustainably lose 5kg, consistent effort will be required daily to lose approximately 500 -700 calories to lose the fat.
On an elliptical trainer, an average person weighing around 70 pounds, burns up to 320 calories in a 30-minute session.
Keeping this value in mind, we can say it’s definitely possible to lose 5kg in a month. You need to jump on the machine for almost an hour every day!
Losing weight is all about burning calories. You must focus on dieting and eating properly to have enough energy to work out but still stay in a calorie deficit to lose fat.
This is a joint effort. Another tip to maximize fat burning is to focus on high-intensity timed workouts with recovery time in between where you keep moving your legs but at a slower pace.
How Many Calories Can You Burn on an Elliptical Trainer?
| Weight (kg) | Calories Burned (Per 30-Min Session) | Calories Burned (1 Hour) | Estimated Monthly Fat Loss |
|---|---|---|---|
| 60 kg | 260-280 | 520-560 | 4-5 kg |
| 70 kg | 300-320 | 600-640 | 5 kg |
| 80 kg | 360-380 | 720-760 | 5.5-6 kg |
Benefits of An Elliptical Trainer
Now that we’ve covered the elliptical’s potential for weight loss, let’s focus on the other numerous health benefits! Research has shown it’s great for your cardiovascular health.
First of all, this machine provides you with a low-impact aerobic workout, without the risk of stressing out your joints.
It helps you target larger muscle groups if done properly. Research has shown that this machine allows you to train your body in many different ways.
You can focus on your core while not using your hands on the machine or you can use the handles and target your chest, back, biceps, and triceps muscles.
This is not all. An elliptical trainer strengthens your core and improves your balance by strengthening your bones. It is one machine that can help you practice to regain a full range of motions.
Elliptical vs. Other Machines
Unlike other machines, research has shown the elliptical is special for its ability to reduce weight bearing on your lower muscles. This is why it’s considered to be a recommended exercise even after injury or surgery or for those with joint issues.
Due to its ability to reduce tension and pressure, it’s a great low-impact exercise for those who are concerned about weight loss as compared to the treadmill or cycling at the gym. It can be adjusted to your preference of resistance.
It is also easier to use, without supervision, and easier to find at any gym.
According to a study published in the Journal of Strength and Conditioning Research:
Elliptical trainers provide a low-impact aerobic workout that effectively improves cardiovascular health while minimizing the strain on the joints.
This makes it a great choice for individuals looking to lose weight while protecting their joints from injury.
| Exercise Machine/Workout | Impact on Joints | Average Calorie Burn (per 30 min) | Muscle Groups Targeted | Suitability for Injury Recovery |
|---|---|---|---|---|
| Elliptical Trainer | Low impact | 260-380 calories | Legs, core, upper body (with handles) | Highly suitable; minimal joint strain |
| Treadmill (Running) | High impact | 300-450 calories | Legs, glutes, core | Not recommended for joint issues or recovery |
| Stationary Bike | Low impact | 240-350 calories | Legs (quads, hamstrings), glutes | Suitable; low joint pressure |
| Rowing Machine | Low to moderate impact | 250-400 calories | Full body (arms, back, core, legs) | Moderate; can be tough on lower back if done improperly |
| Stair Climber | Moderate impact | 260-400 calories | Legs, glutes, core | Limited; may strain knees in some cases |
| Cycling (Outdoor) | Low impact | 250-450 calories | Legs, glutes, core | Suitable; minimal joint strain |
| Swimming | No impact | 200-350 calories | Full body (arms, legs, core) | Highly suitable; ideal for joint recovery and injury prevention |
Final Words
Overall, losing 5kg a month using an elliptical trainer is ambitious but not unrealistic. Planning your workout in advance, along with the appropriate diet will increase your chances of meeting your goals.
FAQs
Can I lose 5kg in a month just using an elliptical?
Yes, it’s possible to lose 5kg in a month using an elliptical trainer, but you must stay consistent and ensure you’re burning at least 500-700 calories daily while also managing your calorie intake.
What other benefits does an elliptical trainer offer?
Apart from weight loss, elliptical trainers improve cardiovascular health, target multiple muscle groups, and provide a low-impact workout that’s easy on your joints.
