Elliptical Calorie Calculator
Maximize your gym sessions. Calculate the burn from your steady-state cardio or HIIT intervals on the cross-trainer.
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How Many Calories Does the Elliptical Burn?
The elliptical cross-trainer provides a unique metabolic advantage: dual-action movement. By pushing and pulling the handles while pedaling, you engage slightly more muscle mass than running, often with 40-50% less joint impact forces.
Contrary to popular belief, the elliptical is not just a "light" workout. With adequate resistance (MET > 7.0), it rivals the treadmill for caloric expenditure. The key is in the resistance and RPM (Revolutions Per Minute).
Keys to Maximum Burn
- Use ResistanceNever use zero resistance. Momentum does the work for you, reducing calorie burn by up to 50%.
- HIIT IntervalsAlternate 30s of max effort sprint with 60s of recovery to trigger EPOC.
Calorie Burn Scenarios
Calories Burned by Duration (70kg person)
| Time | Light | Moderate | Vigorous | HIIT |
|---|---|---|---|---|
| 15 min | 92 | 129 | 165 | 257 |
| 30 min | 184 | 257 | 331 | 515 |
| 45 min | 276 | 386 | 496 | 772 |
| 60 min | 368 | 515 | 662 | 1029 |
| 90 min | 551 | 772 | 992 | 1544 |
Calories by Body Weight
Based on 30 mins of Moderate Effort (7.0 MET)
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Elliptical Training FAQs
NASM Certified Personal Trainer (CPT). Specialist in cardio machinery and biomechanics for low-impact conditioning.