How Many Calories Does Elliptical Burn? 4 Benefits of Elliptical Machines

The elliptical machine is a very effective exercise machine in helping to reduce stress on joints and burn fat. It moves in an elliptical pattern, allowing you to build strength without putting too much pressure on your knees and ankles.

You can use this device to perform low-impact exercises that burn fat and strengthen the heart. So, how many calories does elliptical burn?

Let’s find the answer through the following article with Vint!

How Many Calories Does Elliptical Burn?

The number of calories you lose will depend on the intensity of your workouts

The number of calories you lose will depend on the intensity of your workouts. 

In 2004, Harvard Medical School announced that 335 cal is calories burned on elliptical for an adult (who weighs about 155lb) in half an hour.

Generally, the intensity of your workouts will significantly affect the result of the process you burn calories.


Working out on this equipment at a low intensity has almost no significant impact on the body’s calorie burning. 

However, it would be helpful for people with injuries or heart conditions that limit their mobility. It allows you to improve your ability to function without making your condition worse.

In addition, it also helps you to improve your blood lipid and insulin levels. Even though a low-intensity workout won’t help you reduce many cals, you can still gain some health benefits.


Assuming you weigh about 185 pounds and exercise for half an hour on one of the ellipticals, your elliptical calories burned per hour is 216 kilocalories.

A medium-intensity workout will include more activity than a light-intensity workout. So while it’s still not a strenuous activity, you’ll still burn many calories.


Thanks to intense exercise on this machine, you will know that you can reduce up to 252 calories in half an hour through the elliptical calories burned calculator.

We recommend not doing a steady 30-minute high-intensity workout. Instead, you should do a vigorous workout for 30 to 60 seconds at a time, alternating with a few minutes of rest in between.

What Affects How Many Calories You Burn During Exercise?

You’ve got the answer to, “Does elliptical burn calories?” It’s time to learn the factors that can influence this process.

  • Exercise intensity: The more intense your workout, the more calories you burn.
  • Body composition: The more muscle you have, the more calories you lose.
  • Bodyweight: The heavier you are, the more cal you will lose during exercise.
  • Duration: The longer you exercise, the more cal you lose.
  • Gender: Men are generally heavier and have more muscle than women, allowing them to lose more calories per workout.

Benefits of Working Out Ellipticals 

Training with this machine has many benefits

Training with this machine has many benefits.

Working out with this device is one of the most excellent ways to reduce cal for many good reasons.


These devices have a smooth elliptical motion, allowing them to put no strain on your knees, ankles, back, or hips.


In most cases, these machines force you to work your upper and lower body simultaneously, allowing you to burn more cal.

Multiple muscles

These machines require you to work your whole body, using all the major muscle groups, including glutes, quads, hips, hamstrings, calves, chest, shoulders, back, triceps, and biceps.


You will get different challenges for different models. For example, you will have different challenges for an Octane LateralX lateral model, an Octane xRide recumbent model, or Octane’s newest XT-One cross-trainer.

How To Maximize Calories Burned?

To optimize each training session with this machine to burn more calories, you should apply the following tips.

Apply to new programs: After a while, you should let go of your current fitness level and be ready to try new challenges. High-end models can automatically change resistance level, stride length, or speed. 

Monitor your heart rate: When exercising, it’s wise to watch your heart rate to make sure you’re in the correct zone. During exercise, you should ensure your heart rate is between 75 and 85% of your maximum heart rate.

Change the motion: During your workout, you should vary your speed from slower to faster and vary your stride length.

Push yourself: Monitor your fitness level to get ready to increase your speed or resistance for short periods. Octan models also come with exclusive advanced programs, such as 30:30 Interval or MMA, which can challenge you and promote optimal conditioning.


Generally, calories burned on elliptical 30 minutes for an adult is 335 calories. This result can vary, depending on many factors.

Hopefully, you’ve got the answer to how many calories this machine burns. Then, you should use the tips above to maximize your calorie burn and have fun doing it. Thank you for reading!

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