How to Maximize Calorie Burn on an Elliptical Trainer?

21 minutes read

To maximize calorie burn on an elliptical trainer, there are a few key factors to keep in mind:

  1. Intensity: Increasing the intensity of your workout is crucial for maximizing calorie burn. Instead of maintaining a steady pace throughout, alternate between periods of high intensity and lower intensity. This can be achieved through interval training or by adjusting the resistance levels on the machine.
  2. Incline: Many elliptical trainers allow you to adjust the incline. By increasing the incline, you engage more muscles, particularly in your lower body. This can help increase the overall calorie burn during your workout.
  3. Resistance: Similar to adjusting the incline, increasing the resistance levels on the elliptical trainer can make your workout more challenging. This forces your muscles to work harder, resulting in more calories burned. Gradually increase the resistance as you build strength and endurance.
  4. Use your whole body: To maximize calorie burn, use both your arms and legs while using the elliptical trainer. Instead of solely relying on the handles for support, engage your upper body by pushing and pulling the handles with each stride. This will help to involve more muscle groups, leading to increased calorie burn.
  5. Longer duration: Consider increasing the length of your workout sessions. By exercising for a longer period, you will naturally burn more calories. Aim to gradually increase your workout duration as you build stamina and fitness.
  6. Proper form: Ensure that you maintain proper form throughout your workout. Stand tall, keep your core engaged, and avoid leaning on the handles for support. This not only helps target the right muscles but also increases the overall calorie burn.
  7. Maintain consistency: For optimal results, aim to use the elliptical trainer regularly. Consistency is key when it comes to burning calories. Commit to a workout schedule that fits your lifestyle, and try to stick to it.

Remember to consult with a healthcare professional if you have any concerns or specific health conditions before starting a new exercise routine.

Best Elliptical Trainers of June 2024

BowFlex Max Trainer M3

Rating is 5 out of 5

BowFlex Max Trainer M3

  • ELLIPTICAL MEETS STEPPER: Combines the easy low-impact motion of an elliptical with the calorie burning power of a stepper.
  • RESISTANCE: Adjustable dial increases the challenge of your workout with up to 8 levels of resistance.
  • DISPLAY: Interactive LCD display with 2 workout programs.
  • BURN RATE DISPLAY: Unique burn rate display shows how many calories burned per minute and sets activity level targets
  • 14 MINUTE WORKOUT: Challenge yourself with the 14-minute Max Interval, or carve your own path in Manual Mode.
Niceday Elliptical Machine, Elliptical Trainer for Home with Hyper-Quiet Magnetic Driving System, 16 Resistance Levels, 15.5IN Stride, 400LBS Weight Capacity

Rating is 4.9 out of 5

Niceday Elliptical Machine, Elliptical Trainer for Home with Hyper-Quiet Magnetic Driving System, 16 Resistance Levels, 15.5IN Stride, 400LBS Weight Capacity

  • 【Light-commercial Grade Ellipticals】The precision-engineered magnetic system delivers an ultra-smooth elliptical exercise. The 15.5-inch natural stride minimizes knee stress, accommodates heights up to 6'4". The extreme comfort makes sticking to your workout routine a breeze. With every step, you'll be encouraged to stride even further.
  • 【Ultra-silent Magnetic Drive】The internal magnetic drive system provides an exercise experience even quieter than breathing. Whether it's early morning or late at night, your workout will never disturb your neighbors or family's sleep, and it won't interfere with your enjoyment of music and TV shows.
  • 【Built with Gym Quality】The 100LBS mainframe provides secure support for users up to 400LBS. The sturdy construction and premium materials are aimed at long-term durability, accompanying you on your journey to becoming a better version of yourself.
  • 【16 Dynamic Resistance Levels】The magnetic drive system and 16LBS flywheel ensure stable tension output. Whether you aim for cardio or weight loss, the 16 challenging resistance levels allow you to find the perfect exercise resistance for your needs. Gear up to embrace a more vibrant you.
  • 【Record Your Progress】The digital monitor tracks 5 key data including TIME, SPEED, DISTANCE, CALORIES, and PULSE, every step is in your mind.
YOSUDA Elliptical Machine, Ellipticals for Home Use with Hyper-Quiet Magnetic Drive System, Upgrade 14IN Stride,16 Resistance Levels, LCD Monitor & iPad Mount

Rating is 4.8 out of 5

YOSUDA Elliptical Machine, Ellipticals for Home Use with Hyper-Quiet Magnetic Drive System, Upgrade 14IN Stride,16 Resistance Levels, LCD Monitor & iPad Mount

  • 【Upgraded 14 Inch Magnetic Elliptical Machine】The newest member of YOSUDA elliptical machine family, designed to fit your needs and budget. With the enhanced 14 inch stride length and adjustable pedal position, you'll enjoy smoother, more natural movement, making your workouts effortless.Accommodates heights up to 6'3". Now the whole family can use this next-level elliptical trainer!
  • 【Advanced Magnetic system】Equipped with a 10-pound flywheel and an innovation silent magnetic resistance system, our elliptical machine allows you to enjoy your favorite TV series or immerse yourself in a free class without distractions. Nearly no maintenance ensures long-lasting durability, no need to worry about the wear and tear of parts!
  • 【Customise your workout】We've upgraded our elliptical trainer with a robust 10lb flywheel and a precision-engineered 16-level micro-tension controller, delivering double the resistance range compared to ordinary elliptical trainers, ensuring a smooth and challenging workout for muscle toning. Tailor your full-body workout effortlessly to match your preferences and fitness level, from gentle recovery to intense endurance building, it's all in your control!
  • 【Solid Build】Crafted from robust, ultra-durable steel, it's designed to support up to 265 lbs, making it the ultimate exercise partner for users of all sizes.Experience rock-solid stability even during high-intensity cardio workouts!
  • 【Precise Data Monitoring】Our advanced machine features a built-in sensor that meticulously tracks your pulse. Access real-time exercise data, including time, distance, speed, heart rate, and calories burned, on the easy-to-read large-screen monitor, ensuring you always stay within your target heart rate zone. With a convenient stand, you can effortlessly place your phone for video viewing during your workout.
FEIERDUN Elliptical Machine, Cross Trainer for Home Use with Hyper-Quiet Electromagnetic Front Driving System, 32 Resistance Levels, 20IN Stride, 400LBS Weight Capacity

Rating is 4.7 out of 5

FEIERDUN Elliptical Machine, Cross Trainer for Home Use with Hyper-Quiet Electromagnetic Front Driving System, 32 Resistance Levels, 20IN Stride, 400LBS Weight Capacity

  • 【Only 10% Assembly Required】: Taking into consideration the experience of every home exerciser, 90% of the FEIERDUN elliptical machine is pre-assembled before leaving the factory. With the included installation tools, almost anyone can finish unboxing and installing within 30 minutes.
  • 【Noise Elimination】: Compared with traditional magnetic elliptical machines, we've adopted the most advanced ultra-quiet electromagnetic drive system. Even with prolonged use, the noise can be controlled within 10 dB. You can fully immerse yourself in the fun of exercise without worrying about disturbing your husband/wife/children's sleep or study.
  • 【Suited for 5.2 -6.8 ft】: This elliptical machine employs the latest front-drive design with a stride length of 20". The movement trajectory is elliptical, which not only stabilizes the center of gravity and increases stride but also prevents knee damage during long-term use. It is particularly suitable for home exercisers who are 5.2 - 6.8 ft.
  • 【32 Levels of Progressive Resistance】: Our elliptical offering the maximum of 32 adjustable resistance levels on the market, and features an inbuilt 11 pound magnetic flywheel that feels smooth and frictionless, with stronger resistance and longer lifespan. It meets different resistance needs for both beginners and fanatics.
  • 【Exactly Calculated Data】: The control panel accurately records heart rate, resistance, speed, time, distance, and calories. You can check these real-time data. Moreover, it can be connected to "KINOMAP" via Bluetooth to create more precise workout plans to achieve your exercise goals.
  • 【Sturdy & Durable】: FEIERDUN's main frame is made of 50 mm ultra-thick commercial steel tubes capable of bearing up to 400 pounds. The body of the machine is 46*23*54 inch and has almost no space. With six anti-slip supports on the bottom, it remains stable even with extended use.
pooboo Elliptical Machine, Elliptical Machines for Home Use with Hyper-Quiet Magnetic Driving System, 16-Level Resistance, LCD Monitor, Rotatable Ipad Mount&Soft Pedal Cushion, 400LBS Weight Capacity

Rating is 4.6 out of 5

pooboo Elliptical Machine, Elliptical Machines for Home Use with Hyper-Quiet Magnetic Driving System, 16-Level Resistance, LCD Monitor, Rotatable Ipad Mount&Soft Pedal Cushion, 400LBS Weight Capacity

  • Warm Tips: The pooboo elliptical machine designed 80% pre-assembled. Say goodbye to the traditional complicated setup process and the pre-assembled also can avoid sound problems caused by improper installation. Guided by the detailed user manual and installation video, you can easily finish the assembly within 30 minutes. Besides, when not in use, it can be quickly and easily folded up.
  • 【Light Commercial Elliptical Machine】The thickened steel pipe frame contributes outstanding stability and loading capacity of 400 LBS. The 15.5" stride simulates the natural movement path of human body and height fits up to 6' 5". The transparent non-slip and rebound pedal cushion offers a smoother motion feeling like space walk and reduce ankle&knee stress. D-shape handrail structure with dipping process more like a commercial elliptical that satisfying the needs of all-round workout experience
  • 【Multi-function Exercise Handle Position】3 Hand Grip Positions, 3 exercise experience. ①The Fixed Low Position on fixed handlebars built-in pulse sensor for heart rate monitoring. This position use for low height, sitting back with your weight during exercise, give you a peachy hip. ②The D-shape Wide Outer Position does arm stretching exercise, suitable for users with high height and wider arm span. ③The D-shape Wide Inner Position, a comfortable handle position, exercise waist and back.
  • 【Hyper Quiet Magnetic Rear Drive System】The pooboo E399 elliptical features a smooth and natural motion provided by a quiet magnetic drive system. The Rear Drive combined the heavy 16LB flywheel allows the center of gravity to shift back for safer and easier workout. Functions in both forward and reverse motion. Control the sound at 20DB, your workout will never disturb your neighbors or family, just enjoy a peaceful and effective exercise in your own home.
  • 【16 Adjustable Resistance Levels】Equipped with 16-Level Magnetic Resistance Knob, E399 elliptical can adjust to the target range for different members' needs. ①0-5 Level: Soothing and Relaxing Mode, relieving your limb pressure. ②6-10 Level: Moderate Intensity Mode, improve your Physical Flexibility. ③11-16 Level: Highly Effective Fat Burning Mode, burn your calories. All stages exerciser can get efficient exercise with different resistance and no matter you're a beginner or professionals.
YOSUDA Elliptical Machine - Elliptical Machine for Home Use, Elliptical Cross Trainer with Hyper-Quiet Magnetic Drive System, 16 Resistance Levels, with LCD Monitor & Ipad Mount

Rating is 4.5 out of 5

YOSUDA Elliptical Machine - Elliptical Machine for Home Use, Elliptical Cross Trainer with Hyper-Quiet Magnetic Drive System, 16 Resistance Levels, with LCD Monitor & Ipad Mount

  • 【Easy to Assemble】We provided a detailed manual with clear assembly video instructions (tools are included). Almost all people can start exercising within just 30 minutes, very friendly to every home exerciser.
  • 【16 Levels Adjustable Resistance】This elliptical machine for home use comes with a wide range of workout intensity options, satisfying the different needs of your family. You can easily switch the knob to adjust resistance, ensuring your workout is challenging and effective.
  • 【Whisper-Quiet Magnetic Drive System】This elliptical exercise machine adopts the latest magnetic control and mute system and can control noise below 20DB. You will get smooth, nearly silent exercise without disturbing your family!
  • 【LCD Monitor With Pulse & Device Holder】The advanced LCD monitor exactly displays your Calories, Distance, Pulse, Speed, and Time. The stationary handlebar with built-in pulse sensors for monitoring heart rate. This elliptical machine with a tablet stands for placing your Ipad or mobile phone. Put your device on it to enjoy your favorite workout class videos or music!
  • 【Full Body Workout】YOSUDA Elliptical machine offers a low-impact alternative to running, while still providing high-efficiency full-body exercise and protecting your knee. With a 13" stride, you get a full range of elliptical motion( forward and reverse). It is also a great option for people who recover from knee surgery!
Sunny Health & Fitness Magnetic Elliptical Trainer Machine w/Device Holder, Programmable Monitor and Heart Rate Monitoring, 330 LB Max Weight - SF-E3912

Rating is 4.4 out of 5

Sunny Health & Fitness Magnetic Elliptical Trainer Machine w/Device Holder, Programmable Monitor and Heart Rate Monitoring, 330 LB Max Weight - SF-E3912

  • DEVICE HOLDER: Keep your favorite media devices close to you during your workout sessions when you place them on the built-in device holder
  • RESISTANCE: Challenge yourself with the programmable magnetic resistance when you power on this elliptical. Complete smooth strides as you engage the internal flywheel and the belt-drive mechanism
  • WEIGHT CAPACITY: Take advantage of the 330 lb weight capacity and its floor stabilizers, which will keep the elliptical steady
  • PERFORMANCE MONITOR: Use the onboard, backlit display to track your speed, time, distance, calories burned, RPM, watt generations, and magnetic resistance level
  • POWERFUL WORKOUTS: Take advantage of 24 unique workout modes, including manual, pre-program, watt, body fat, heart rate, and user programs

What is the recommended frequency for using an elliptical trainer?

The recommended frequency for using an elliptical trainer varies depending on individual goals, fitness levels, and personal schedules. However, a general guideline is to aim for at least 150 minutes of moderate-intensity aerobic exercise per week, which can be achieved through 30 minutes of elliptical training five days a week. Alternatively, for more intense workouts, one can opt for 75 minutes of vigorous-intensity aerobic exercise each week, which may be accomplished through 15-20 minutes of elliptical training four days a week. It is important to listen to your body and gradually increase the frequency and duration of elliptical sessions as your fitness levels improve. Additionally, mixing in other forms of exercise, such as strength training and flexibility exercises, can provide a well-rounded fitness routine. It is always advisable to consult with a healthcare professional or certified fitness trainer to determine the best frequency and intensity for your specific needs.

What is the impact of body position on calorie burn on an elliptical trainer?

The impact of body position on calorie burn on an elliptical trainer can vary depending on the specific body position.

Generally, a more upright body position, with a slight forward lean, engages the muscles of the lower body more effectively, particularly the quads, glutes, and hamstrings. This posture allows for a greater range of motion and more power generated from the legs, resulting in a higher calorie burn. It also helps to maintain good balance.

Leaning too far forward or gripping the handles tightly can shift the focus to the arms and upper body muscles, reducing the intensity of lower body engagement and calorie burn. This position may be helpful for individuals with specific fitness goals, such as targeting the upper body or improving arm strength, but it typically leads to a lower overall calorie burn.

Additionally, body position affects the overall efficiency and effort required during elliptical training. Maintaining proper posture, with shoulders relaxed, core engaged, and hips aligned, allows for smoother and more efficient movements, resulting in a better calorie burn. Slouching or slumping can limit the range of motion and decrease the intensity of the workout.

In summary, a more upright body position with a slight forward lean on an elliptical trainer typically leads to a higher calorie burn by effectively engaging the lower body muscles. However, finding a position that is comfortable and maintains proper form is crucial to avoiding strain or injury during the workout.

What is the effect of age on calorie burn on an elliptical trainer?

Age can have an impact on calorie burn on an elliptical trainer. Generally, as individuals age, their metabolism tends to slow down, which can decrease the number of calories burned during exercise. This is primarily due to factors such as a decrease in muscle mass, which can result in a lower metabolic rate. However, it is important to note that individual variances exist, and lifestyle factors, overall fitness level, and body composition can also influence calorie burn. Regular exercise, including elliptical training, can help improve metabolism and maintain a healthy weight regardless of age. Consulting with a healthcare professional or fitness expert can provide personalized guidance based on individual circumstances.

How to increase resistance during an elliptical workout?

To increase resistance during an elliptical workout, follow these steps:

  1. Adjust the machine's resistance level: Most ellipticals have resistance settings that you can adjust manually. Look for buttons, dials, or levers on the console or handles to increase the resistance level. Start by increasing it slightly to challenge yourself but avoid straining too much in the beginning.
  2. Focus on using your leg muscles: To increase the resistance, put more effort into pushing and pulling your legs against the resistance provided by the elliptical machine. Use your quadriceps, hamstrings, and glutes to engage your leg muscles and make them work harder.
  3. Increase speed: Another way to increase resistance is to increase your speed or stride length. The faster you move your legs, the more resistance and intensity you will experience. However, make sure you maintain proper form and avoid rushing. Gradually increase your speed as your fitness level improves.
  4. Incorporate intervals: Instead of maintaining a constant resistance level, mix it up with interval training. Alternate between high-intensity intervals with higher resistance and lower-intensity recovery periods with lower resistance. This will challenge your body and elevate your heart rate, leading to increased resistance and calorie burn.
  5. Engage your upper body: Many ellipticals have handles that you can push and pull along with your leg movements. By actively engaging your upper body, you can involve more muscle groups and increase the overall resistance of your workout. Use your arms and shoulders to push and pull the handles, adding more effort to your workout.
  6. Increase the incline: Some ellipticals also allow you to adjust the incline or pedal angle. By increasing the incline, you can focus more on your glutes and leg muscles, resulting in increased resistance and overall intensity of your workout.

Remember to start gradually when increasing resistance to avoid overexertion or strain. Listen to your body and find a resistance level that challenges you but allows you to complete your workout comfortably.

What is the impact of speed on calorie burn on an elliptical trainer?

The speed at which you exercise on an elliptical trainer can have a significant impact on the calorie burn. The rate at which you burn calories depends on the intensity of your workout, which is influenced by the speed of your movements.

When you increase your speed on an elliptical trainer, your heart rate rises, and you exert more effort. This increased effort leads to a higher calorie burn. The faster you move, the more muscles you engage, resulting in a greater energy expenditure.

Moreover, a faster pace can make your workout more challenging, increasing the overall intensity. Higher intensity workouts tend to burn more calories during the exercise session itself, as well as continue to burn calories at an elevated rate after the workout due to the excess post-exercise oxygen consumption (EPOC) effect. EPOC refers to the additional calories burned to restore the body to its normal state after exercise.

However, it is important to note that while increasing your speed can help you burn more calories, it is equally crucial to maintain proper form and technique to prevent injury. Gradually increasing your speed over time in a controlled manner is advisable to ensure safety and effectiveness in calorie burning.

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