How Many Calories Does an Elliptical Machine Burn?

Are you hitting your workout hard on the elliptical? Have you ever wondered how much energy you’re actually burning? That’s a great question! Whether your goal is weight loss, heart health, or just staying active, understanding the calories burned in elliptical workouts can help you make smarter training decisions.

Let’s start with this: the average person can burn anywhere from 200 to 500+ calories in 30 minutes on an elliptical machine. But that number isn’t one-size-fits-all. It depends on factors like:

• Your weight (heavier bodies burn more)
• Workout duration
• Exercise intensity (hello, resistance levels!)
• Heart rate and effort level (moderate intensity vs HIIT)
• MET value, also known as the Metabolic Equivalent of Task

For example, a 155-pound person doing moderate effort elliptical training for 30 minutes could burn around 324 calories, while someone pushing harder or weighing more could burn closer to 378 calories.

Are you looking for a more customized answer that meets your needs? An elliptical calorie calculator can give you a precise estimate based on your inputs.

In this Crunch Fitness article, we’ll dive into the real science of calorie burn, compare it to other stationary exercise machines, and give you tips to maximize your workout.

So grab your towel, hop on that elliptical trainer, and let’s figure out how your sweat session stacks up. Ready to find out how efficient your favorite cardio machine really is?

Let’s go!

How Much Cardio Should You Do?

How much cardio should you be doing each week? Let’s clear it up with some expert-backed numbers and real-life examples.

According to the U.S. Department of Health and Human Services, the sweet spot is 150–300 minutes of moderate to vigorous aerobic activity per week. That’s about:

• 30 to 60 minutes per session
• 4–5 times a week

Think of it as a few high-energy workouts on the elliptical machine, a spin class at Crunch, or some heart-pumping treadmill intervals. But, not only does cardio burn calories, it also boosts your energy, improves your mood, and supports long-term weight loss goals.

Read our article: 7 Low-Impact Exercises for Weight Loss for All Fitness Levels

Elliptical Calorie Calculator

Let’s talk numbers. The elliptical trainer is a powerhouse machine that mimics stair climbing or running, without the harsh joint impact. That means you get cardio gains with less wear and tear on your knees.

But here’s the question: how many calories does it burn? On average, someone working out at moderate intensity burns 175–225 calories in 30 minutes on an elliptical machine. But this depends on the variables we mentioned before, like:

• Body weight
• Workout duration
• Exercise intensity

The Science Behind the Burn

We use a simple formula based on METs (Metabolic Equivalent of Task):

Calories burned = time (min) × MET × 3.5 × weight (kg) ÷ 200

Here’s how METs line up with resistance and effort:

Now let’s look at how moderate-intensity workouts translate into calories burned based on your weight and time:

Want to Burn 500 Calories?

Here’s how long you’d need to stay on the elliptical depending on your weight and intensity:

These numbers show how strategic intensity and duration can help you hit calorie goals, and Crunch’s elliptical machines are ready when you are. Let’s get that heart rate up!

Read our article: Is Buying an Elliptical Worth it, or Should I Get a Gym Membership?

Factors That Influence Calories Burned on the Elliptical

We’ve already talked about average calorie burn and how the elliptical stacks up in your cardio routine, but now let’s get more specific. The number of calories burned in elliptical workouts isn’t random. It’s influenced by key factors like your weight, workout intensity, machine settings, and the duration of your workout.

1. Body Weight

This one’s straightforward. The more you weigh, the more energy your body needs to perform the same task. So, a 200-pound person will burn more calories during a 30-minute elliptical session than someone who weighs 120 pounds. Your body is working harder to move greater mass—plain and simple.

2. Intensity of Workouts

Not all strides are created equal. A light, casual pace with low resistance won’t burn nearly as many calories as a vigorous, heart-pumping session. Intensity matters. When you push harder, you increase your heart rate and activate more muscle groups, which leads to higher calorie expenditure. Want to torch more fat? Dial it up.

3. Resistance and Incline Settings

Ellipticals are great because you can control the challenge. Crank up the resistance to activate your lower body muscles. Add incline to simulate uphill movement, engage your glutes, and increase your metabolic effort. Crunch Fitness ellipticals come loaded with digital resistance controls, making it super easy to personalize your burn.

4. Duration of Workouts

Lastly, time matters. The longer you stay active, the more you burn. But quality beats quantity. A 20-minute high-intensity workout could match or exceed the calorie burn of a slower 45-minute session. Mixing short, high-effort bursts with longer steady-state cardio throughout the week keeps your body guessing and progressing.

Elliptical Workouts to Keep Things Fresh

Sticking to the same workout every day? Let’s shake things up. Switching up your elliptical routine not only keeps boredom away, but it also challenges different muscle groups and helps you get better results. Just don’t forget to start with a proper warmup and finish with a cooldown to protect your joints and muscles.

Endurance Workout: Long and Steady

Are you looking for a low-impact option that’s easy on the joints? A long, slow distance workout is great for building endurance, especially if you’re recovering from injury, surgery, or managing a heart condition.

For example, warm up for 5 minutes at low resistance. Then, maintain a steady pace at moderate intensity for 35–45 minutes. Keep it smooth and comfortable, just enough to feel the effort without straining. Cool down for 5 minutes by slowing your pace. Great for building endurance and burning fat with minimal joint stress.

These steady-state sessions at a low to moderate intensity help your body burn fat as fuel. You’ll need to spend more time on the machine to hit your calorie goals, but the joint-friendly benefits are worth it.

High-Intensity Elliptical Burn

Short on time? Increase the incline and resistance for a more intense challenge. High-intensity elliptical workouts help you burn more calories in less time and are fantastic for targeting different muscles.

Do you want even better results? Try HIIT (High-Intensity Interval Training): alternate between short bursts of max-effort work and low-intensity recovery. This not only burns calories during your session, but research suggests you’ll keep burning calories after your workout ends. Hello, afterburn effect!

Tips to Maximize Your Elliptical Workout

Want to get the most out of your time on the elliptical? A few simple habits can make a big difference in how you feel and the results you see.

• Start with a warmup, end with a cooldown. Never skip these! A 5-minute warmup at low resistance helps your body ease into the workout. In contrast, a proper cooldown helps lower your heart rate and prevent soreness afterward.
• Keep your routine fresh. Changing resistance levels, pace, or stride length can help you avoid plateaus and boredom. For example, adding incline simulates uphill climbing. It targets your glutes, while pedaling backward shifts the focus to your hamstrings and calves.
• Prioritize form and safety. Wear supportive athletic shoes and focus on posture, stand tall, look forward, and engage your core. Balance your weight evenly between both feet to avoid overuse on one side.
• Track your heart rate. Using a fitness watch or heart rate monitor helps ensure you’re working in your target zone, whether you’re aiming for fat burn or cardio conditioning. Many machines also track distance and calories burned for extra motivation.
• Stay consistent. Consistency beats intensity in the long run. Set weekly goals, log your workouts in an app or fitness journal, and reward yourself for hitting milestones. Missed a day? No worries. Just get back on and keep going.

A little structure and variety can turn a good workout into a great one.

Elliptical vs. Running: Which is Better and More Effective

Choosing between the elliptical and running depends on what you’re looking to achieve. Both offer solid cardiovascular benefits, but each has its own strengths when it comes to calorie burn, exercise intensity, and weight loss potential.

Running typically burns more calories in less time, especially at a steady pace or during intervals. It also helps build bone density and strengthens lower-body muscles. However, it’s a high-impact activity, which can be tough on the joints over time.

 The elliptical machine offers a low-impact workout that’s gentler on your knees and back, making it ideal for beginners or those recovering from injury. You can still get impressive results. With the right resistance levels and incline settings, the calories burned in elliptical sessions can rival a moderate run.

Ultimately, both are effective tools for weight loss and heart health. The best choice? The one you’ll stick with consistently. Whether you prefer pounding the pavement or gliding on a stationary exercise machine, it’s all about staying active and pushing your limits.

Reach Your Fitness Goals With Crunch Fitness

Crunch promotes a culture of positivity, inclusivity, and fun, with no judgment, by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!

FAQ’s

How Accurate are Elliptical Calorie Counters?

Elliptical calorie counters give a rough estimate, but they’re not perfect. Factors like your weight, age, and fitness level can affect the results. For better accuracy, use a heart rate monitor or fitness tracker.

How Often Should I Use the Elliptical?

For real results, aim for 3–5 sessions a week, anywhere from 20 to 60 minutes. Mix up your intensity to keep your body guessing and avoid plateaus.

Is the Elliptical Safe for Bad Knees?

Yes! The elliptical is low-impact and easy on the joints, making it a solid choice if you have knee issues. Just check with your doctor before starting if you have any medical concerns.