How Much Elliptical Per Day To Lose Weight?

Want to shed some extra pounds by using an elliptical machine but unsure how much time you should be spending on it each day? Look no further! This article will outline the ideal daily duration for using an elliptical in order to effectively lose weight. By following our recommendations, you’ll be on your way to achieving your weight loss goals in no time.

How Much Elliptical Per Day To Lose Weight

Have you ever wondered how much time you need to spend on the elliptical each day to reach your weight loss goals? It’s a common question for those looking to shed some extra pounds and improve their overall fitness. In this article, we will break down the recommended daily amount of elliptical time to help you on your weight loss journey.


Setting Realistic Goals

Before diving into how much time you need to spend on the elliptical each day, it’s important to set realistic goals for your weight loss journey. Remember that losing weight takes time and dedication, and it’s crucial to be patient with yourself throughout the process.

Setting attainable goals will help you stay motivated and on track. Start by determining how much weight you would like to lose and set a reasonable timeframe for reaching your goal. Remember that slow and steady progress is key to sustainable weight loss.

Recommended Elliptical Time Per Day

When it comes to using the elliptical for weight loss, the amount of time you spend on the machine each day matters. The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity cardio five days a week for overall health benefits. However, if weight loss is your goal, you may need to increase that amount.

Beginners: 30 Minutes

If you are new to using the elliptical or just starting your weight loss journey, aim for 30 minutes of cardio on the machine per day. This amount of time will help you build endurance and burn calories, setting you up for success as you progress.

Starting with 30 minutes a day allows your body to adjust to the new exercise routine without overwhelming yourself. You can always increase the time as you become more comfortable on the elliptical and start seeing results.

Intermediate: 45 Minutes

For those who have been consistently using the elliptical and are looking to step up their weight loss efforts, consider increasing your daily workout time to 45 minutes. This extra 15 minutes can help you burn more calories and push your body to new limits.

Adding an extra 15 minutes to your elliptical routine can make a significant difference in your weight loss journey. It challenges your body to work harder and can lead to faster results when combined with a healthy diet and lifestyle.

Advanced: 60 Minutes

If you are an experienced elliptical user and are serious about losing weight, aiming for 60 minutes of cardio on the machine per day may be beneficial. This extended time allows you to maximize calorie burn, improve endurance, and see quicker progress towards your weight loss goals.

Spending an hour on the elliptical each day is a significant time commitment, so make sure it fits into your schedule and lifestyle. The results can be rewarding, but remember to listen to your body and rest when needed to prevent burnout.

how much elliptical per day to lose weight
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Adjusting Your Elliptical Routine

While the recommended elliptical times mentioned above serve as general guidelines, it’s essential to listen to your body and adjust your workout routine accordingly. Everyone’s fitness level is different, and what works for one person may not work for another.

Increasing Intensity

If you find that you are not seeing the desired results with your current elliptical routine, consider increasing the intensity of your workouts. You can do this by adjusting the resistance level, increasing your speed, or incorporating interval training into your sessions.

Raising the intensity of your elliptical workouts can help you burn more calories in less time, making your weight loss journey more efficient. Just be sure to consult with a fitness professional if you are unsure how to safely increase the intensity of your workouts.

Mixing Up Your Workouts

To prevent boredom and keep your body guessing, try mixing up your elliptical workouts with different routines and variations. This can include changing the incline, using the machine’s handlebars for an upper body workout, or incorporating reverse pedaling to target different muscle groups.

Adding variety to your elliptical routine not only keeps things interesting but also challenges your body in new ways. This can help you break through weight loss plateaus and continue making progress towards your goals.

Tracking Your Progress

As you work towards your weight loss goals using the elliptical, it’s essential to track your progress to stay motivated and make necessary adjustments to your routine.

Keeping a Workout Journal

Consider keeping a workout journal to track your daily elliptical time, distance covered, and calories burned. This can help you see how far you’ve come and identify areas where you can improve. You can also use your journal to set new goals and celebrate your achievements along the way.

Using Fitness Apps

There are many fitness apps available that can help you track your elliptical workouts, set goals, and monitor your progress. These apps often provide valuable insights into your exercise habits and can help you stay accountable to your weight loss journey.

Taking Measurements

In addition to tracking your elliptical workouts, consider taking measurements of your body to monitor changes in your weight loss. This can include measuring your waist, hips, and other trouble spots to see progress that may not be reflected on the scale.



Determining how much time you should spend on the elliptical each day to lose weight is a personal decision that depends on your fitness level, goals, and commitment. By setting realistic goals, following recommended elliptical times, adjusting your routine, and tracking your progress, you can maximize your weight loss efforts and improve your overall health.

Remember that consistency is key when it comes to losing weight, so find a routine that works for you and stick with it. With dedication and perseverance, you can reach your weight loss goals and enjoy the many benefits of incorporating the elliptical into your fitness regimen.

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