According to research, burning more calories than you consume is an effective strategy to reduce weight. To lose 1 to 2 pounds a week, you’d need to burn 500 to 1,000 calories per day more than you consume (source: MyoClinic).
To assist you do this, utilizing an elliptical machine throughout your workout may help you get into a fat-burning state and, if done correctly, can help you burn the most calories in a single workout.
In fact, according to Harvard Med, pedaling an elliptical for 30 minutes burns roughly 335 calories for an average 155-pound person. So, in order to help you burn more calories on your elliptical without working out for hours, we’ve put up a list of nine simple methods to burn more calories on your elliptical.
Effective Ways To Burn More Calories On Your Elliptical
1. Pace Change
HIIT (high-intensity interval training) is a sort of exercise that burns more calories than other forms of exercise. It involves doing short bursts of intense activity followed by brief periods of rest or gentle activity.
The American Council on Exercise (ACE) claims that HIIT on an elliptical machine can even momentarily raise your metabolic rate, allowing you to burn more calories while exercising and achieving your weight-loss goals, As long as you are at rest. HIIT on an elliptical, when done properly, may actually increase your EPOC (excess post-exercise oxygen consumption), which means your body will burn more calories, even for a short period after you have stopped exercising.
2. Increasing Incline or Resistance
Changing the incline on an elliptical is a more advanced way to increase your calories burned. Adding more resistance will force your body to work harder than if you were working at a moderate incline. This causes your body to work harder, which will burn more calories.
Avoid adding too much resistance, as this could make it more difficult for you to exercise at your full capacity, which could make your form and efforts less effective.
3. Pump up Your Heart Rate
An accurate measure of your workout’s intensity and calorie consumption is your heart rate. A quicker heart rate and a greater number of calories are expended when working out vigorously.
Your fat-burning heart rate is roughly 70% of your maximum heart rate. Your maximal heart rate is the rate at which your heart should beat during exercise. Using the formula (220 – age), you can determine your maximum heart rate. If you’re 35 years old, your maximal heart rate is 185 beats per minute, but your fat-burning heart rate is around 130 beats per minute.
4. Use Your Legs
As you move, the muscles in your body burn calories. This means that larger muscles, such as the ones in your legs, can burn calories at a rate that smaller muscles cannot. Your legs will have to work harder if you remove your arms from the equation and place them on the handlebars. As a result, you can burn more calories.
5. Changing Motion
Every now and then, go backwards and experiment with different speeds and cadences. Keep your workouts interesting by varying your stride length.
6. Follow A Good Workout Program
Maintaining a regular exercise routine might be beneficial for staying on track with your goals. The interactive elliptical training program iFIT gives you access to an endless number of workouts so you can get the most out of your elliptical workout at home. Personalized exercises, motivational trainers, and breathtaking destination workouts help you set and exceed your calorie-burning goals when you use iFIT workout programs.
7. Upper Body Workout
You’ll get a better exercise if you get your arms involved in the movement. Calories can be burned more efficiently when several muscle groups are being worked on simultaneously.
Conclusion
Take note of how your fitness levels have changed if you incorporate these 7 tips into your elliptical workout routine. Maximize your calories burn and have fun while you do it, once you find your preferred workout style.
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