You’ve probably seen weight watchers sharing their 30-day elliptical before and after pictures online. And now you start to wonder, is a month-long elliptical training enough to see results?
A 30-minute elliptical trainer session can result in a 200-400 calorie deficit. Doing this regularly for 3 to 5 days per week should burn enough calories to start seeing results in a month. But the effects are more noticeable at the 6th or 8th-week mark.
Remember that people start their fitness journey at different starting points, though.
That means those who have more excess weight to lose will likely see results faster than others.
Factors like exercise intensity and inclusion of a healthy diet also contribute to the rate of weight loss.
The key here is consistency. You have to work out for several months to achieve your desired physique.
Let’s analyse the results of different elliptical sessions, so you can determine how long you should be working out.
I’m giving some tips, too, to help maximise your elliptical exercise and get better results.
How Long Should My Elliptical Workout be to See Results?
According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of exercise weekly.
To make this doable, you can divide it into smaller chunks of time or follow a 5-day weekly routine. Here’s what happens if you do it with an elliptical trainer.
Find out if 15 minutes of elliptical exercise is enough from this post.
30-Minute Elliptical Workout per Day
Exercising on the elliptical trainer for 30 minutes can burn 200 to 400 calories, depending on your weight and other factors.
If you do this for five days weekly, you will burn at least 4000 calories within a month. This caloric burn is enough to lose 0.5 kg (or 1 lb).
At this rate, you’ll start to lose weight, but it will take several months to see significant results.
1-Hour Elliptical Workout per Day
But what if we increase your elliptical routine to 1-hour sessions? Naturally, your calorie burn and weight loss rates will likely double.
The longer your exercise routine, the more calories you burn. So, if you want to see results faster, you can extend your time on the elliptical.
30-Day Elliptical Workout
After a month of regular workout, you’re ready for your 30-day elliptical before and after shot!
During this time, you likely lost a kilo or so of weight and gained muscles. Your clothes should fit better at this point, too.
But, depending on your frame and previous body size, you have yet to see considerable progress on the weighing scale.
Muscle weight may be compensating for the excess kilos you’ve lost, so do not feel discouraged if the results are not immediate.
Fitness takes time, after all. What’s important is that you pick an elliptical routine that works for you and keep at it.
How Often Should My Elliptical Workout be for Best Results?
Your workout time depends on your fitness goals. But based on the calorie burn rate of an elliptical, here’s my suggestion.
If you want to prevent weight gain or maintain your current weight, stick to the 30-minute elliptical workout five days a week.
To boost weight loss, go for a 45-minute to 1-hour elliptical routine. Of course, you must tone this down if you’re doing cardio exercises with strength training.
But the idea is you would have to increase your exercise time and difficulty for the best (or faster) results.
Just remember, whichever workout session you choose, do not overwork yourself. Allocate rest days to avoid injury and give your body time to recover.
How Can I Maximise My 30-Day Elliptical Workout?
Maximising your elliptical trainer sessions means burning more calories within a short amount of time.
And you can easily do that by incorporating these extras into your workout routine. These should help break elliptical training monotony, too.
Add interval training
Interval training is to increase and decrease the resistance of your exercise machine. In turn, you can boost your heart and burn calories more effectively.
To do this, try pedalling at normal resistance levels for 1 minute. Then, shift to higher resistance for 20 seconds before returning to recovery pace.
For beginners, swap high-intensity interval training with a low-intensity version.
Start by pedalling at a comfortable resistance for 2 to 3 minutes. Then, shift to medium level for 90 seconds before resuming to a regular pace.
The best thing about incorporating intervals is you can shorten your workout time. It’s perfect for those who are too busy for hour-long sessions.
Boost the resistance and incline settings
More exercise effort means more calories burned. And you can achieve this on the elliptical by turning its resistance and incline levels up.
These adjustments engage your glutes and hamstrings more, resulting in more muscles and better body shape.
It’s an excellent alternative for people not too keen on interval training, too.
Are you looking for an elliptical trainer with an adjustable incline? Check out my review on the NordicTrack Commercial 9.9 Elliptical.
Use the handrails wisely
Ellipticals are suitable for full-body workouts, so make the most of it.
Create an interval routine where you’ll be pushing the movable handles, then shift to using your leg muscles more.
Try not to do both at the same time, though, as experts say it can make your elliptical workout less challenging.
During your interval training, let go of the elliptical handles at one point. Then, pump your arms as if you’re running.
This move should engage your core muscles more and improve your stability.
Start slow when doing this for the first time, then speed up as you get used to it.
Try various pedalling variations
Instead of pedalling forward, try doing it in reverse. It should target your other muscle groups and add challenge to your cardio workout.
When comfortable, step on the foot pedals forward and back alternately.
Another variation is pedalling while squatting down. This move significantly increases the exercise intensity on your legs, particularly your quads.
To do this, squat down and pedal for 10 to 20 seconds, then shift to a standing position. This interval can lessen the load on your knees.
An elliptical trainer can help you lose weight and stay healthy for sure. And a 30-minute elliptical routine for five days a week is a sustainable way to achieve both.
However, it will take at least a month to start seeing results and several more for considerable developments.
Don’t give up, though! After taking your 30-day elliptical before and after picture, continue working out. Track your progress by taking body measurements.
More importantly, spice up your elliptical machine workouts. Stretch your exercise time and add more challenging variations.
These should help you burn more calories, see results faster and stay motivated.
Ready to start your elliptical training? Make sure to have the best partner to accompany you on your fitness journey.
Jump over my elliptical trainer reviews and find one that suits your needs and budget.
1. Is the elliptical better than walking?
You exert more effort while exercising on an elliptical than walking. That means you’ll be burning more calories on the elliptical, making it a better form of exercise. In addition, you can adjust the resistance and incline of your workout machine to boost heart rate and muscle development.
2. What happens if I do elliptical every day?
Daily elliptical workouts result in stronger lower-body muscles, including your glutes, quads, hamstrings and calves. However, performing the same elliptical exercise can also lead to a fitness plateau. When this happens, your body will adjust and stop showing signs of progress. So, add exercise variations and keep challenging yourself.
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