Is the Elliptical Good for Weight Loss?

Regular exercise is a necessary part of any successful weight loss plan — and it keeps you healthy. When it comes to indoor activity, the stationary bike and treadmill are the most popular choices. 

An elliptical machine is like a standing bicycle that you “pedal” with your feet. Many also have handlebars that you push and pull as you ride. 

This kind of full-body activity can help you burn a lot of calories. But it also offers other health benefits, such as building muscle and reducing stress.

Is an elliptical good for weight loss?

The elliptical, like all popular cardio equipment, can be a great tool for weight management. It also helps you build muscle and maintain your heart health. Using the elliptical, you can expect to gain many of these benefits.

1. Burn calories

Using an elliptical machine can help get your heart rate up and burn calories. This can help with weight management.

In one small study by the American Council on Exercise, participants using an outdoor elliptical machine burned 9 to 18 calories per minute. How many calories you’ll burn depends on many factors, including: 

• The type of machine you use

• How fast you go

• The resistance you set

• Your sex 

2. Improve heart health 

Ellipticals can also improve your heart health. Cardio exercise strengthens your heart and lungs. Over time, people who engage in cardio can reap these health benefits:

• Lower blood pressure

• Lower resting heart rate

• Lower stress hormone levels

These changes keep your heart healthy and lower your risk of developing health conditions like diabetes and stroke.

3. Build muscle

An elliptical workout also helps you build and maintain muscle mass. Having more muscle mass can give your metabolism a slight boost. This is because muscle mass has a higher energy demand: Your body uses more energy to build and maintain muscle mass. This can help with weight management.

Ellipticals help you build muscle all over your body: 

• Pedaling against resistance on an elliptical machine can help build and strengthen the muscles in your lower body. 

• Most elliptical machines have moveable arms that provide an upper body workout too. 

• Pushing and pulling against resistance strengthens your back, shoulder, and chest muscles. 

This is one benefit of the elliptical compared to a treadmill or stationary bike. 

Tips for losing weight on an elliptical

You can maximize your weight-loss results on an elliptical by following these tips.

1. Incorporate intervals

Interval training involves exercising at alternate levels. First, you exercise at a challenging pace for a short time. Then, you exercise at a low-to-moderate rate to allow your body to recover. 

Some research shows that this may have greater benefits for weight loss. It works by triggering metabolic changes that can change how your body burns fat. 

2. Increase resistance

Increasing the resistance on the machine challenges your muscles and requires more energy, which may help you reach your weight goals.

3. Use the handles

Using the handles as well as pedaling with your feet offers a full-body workout that can help you use more energy. 

4. Cross-train

Cross-training challenges your muscles in new ways and gives your workouts more variety to keep you interested. Mix up your elliptical workouts with other types of exercise such as rowing or cycling. Sticking with a varied routine can help you reach and maintain your goals. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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