Depending on your body, elliptical machine workouts can burn from 200 to 400 calories in 30 minutes. Would that be enough for you to lose weight? 

Losing weight is a process, and there are many factors that can influence it: your age, current weight, fitness levels, hormones. In this article, you’ll learn if an elliptical machine can help you on your quest to lose weight.

How much weight do you want to lose?

The first thing you need to ask yourself when starting your weight loss journey is: What is my target weight? My advice is: don’t measure it in pounds but in body image. How you want to look in those jeans, instead of what the magic number for you is.  

Once you answer this question, you will be able to calculate how long it would take you to reach the goal. Don’t expect miracles: weight loss includes a transformation of your habits, and in order to do that properly and not trap yourself in an endless jo-jo weight loss circle, you must take your time.

Starting with the weight loss

Every start is difficult, and your weight journey start is no different: on the opposite! You need to break the old habits and transform your mindset. 

The first thing you should do is make a plan! Proper planning prevents poor performance is my mantra, and I assure you that, if you follow it, it will bring you results. 

What is proper planning in this case, you would ask? Well, two things: your diet and your workout routine.

We will talk about nutrition later, but your workout routine, on the other hand, is something we should talk about straight away.

No matter what your current shape or form might be, the elliptical machine is one of the best choices for weight loss and your best friend on your weight loss journey.


It engages the upper and lower body simultaneously, involving multiple muscle groups.

30 minutes on the elliptical per day will burn an average of 335 calories, according to Harvard Health Publishing.

Elliptical workouts are a great form of exercise because they offer weight-bearing movement with less impact on the joints than running.

And there are many more reasons, including significant health gains

Plan your workouts to fit your schedule, even a minimum of 15 minutes on your elliptical machine can produce amazing results in the long run! Don’t miss out on your plan: remember that you are on the quest to transform yourself and your habits. Being persistent is the only way you’ll succeed! 


An example of an effective 15-minute HIIT workout program available on HOLOFIT.

With a few minor adjustments to your nutrition habits, and with a solid workout schedule you can have a steady, healthy weight loss of 1 to 4 pounds per week. Of course, you can lose more if that is what you need, just make sure that your workout schedule supports this goal.

Keeping the weight off

A very important part of your weight loss planning is making sure you don’t slip back to where you started. 

Your worst enemy is boredom and lack of motivation, and you have to fight them with full force.

Make your workout schedule interesting and challenging by adding variations and monthly changes. Aim to reach new goals every week, every month. Take advantage of workout options HOLOFIT has to offer on the elliptical to make sure you have fun while working out.

Compete! Challenging yourself against other, virtual, or real opponents is a great motivation tool. Even competing against yourself can motivate you to push harder.

And again: be persistent. 15-30 minutes on your elliptical machine per day is enough to maintain your wanted weight or even lose more. Use the HOLOFIT companion app to remind you of your workouts.

 Be happy with your weight loss

Remember to reward yourself, be proud of your achievements, and make sure you acknowledge all the great results behind you. Love your body, love your elliptical machine and treat them both well.

Do not beat yourself up if you haven’t exactly hit the goal target: try to analyze why that happened and use that knowledge to improve your future fitness plans. 

You’ll learn every day and get better every day. And your elliptical machine will be there to help you 🙂

Together with us from HOLOFIT, we are here to follow you on your journey to your fitness goals. Virtual workouts with real results!