Elliptical workout for weight loss: try these exercises to get lean

This 30-minute elliptical workout for weight loss is an easy circuit to try at the gym to help you burn calories and get trim. 

And if you’re not a fan of the gym don’t worry, as the best elliptical machines can help you achieve your weight loss goals from the comfort of your home. 

Maintaining a healthy weight is important for physical and mental health – it can lower your risk of heart disease, stroke and diabetes, and means you are more likely to sleep better (opens in new tab) and reduce your stress levels. 

Much as we’d all love a quick fix, the best way to lose weight (and to keep it off) is to follow a healthy diet and regular exercise program. That’s where this elliptical workout for weight loss, created by personal trainer and nutrition coach Sarah Campus, comes in.

30-minute elliptical workout for weight loss

Personal Trainer Sarah Campus, founder of LDN MUMS FITNESS (opens in new tab), told Fit&Well: “For this workout, you will need a pair of dumbbells, a mat and some water.”

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Warm up

Start with a three-five minute warm up on the elliptical trainer to gradually increase your heart rate, warm your muscles, and prepare your body for exercise. Start slowly and build your pace, intensity should be 3-6 out of 10. 

Main elliptical workout for weight loss 

• 12-15 squats with dumbbells
• 1 min on the elliptical trainer, high intensity (seven-nine out of 10)
• 30 seconds rest
• Move to the mat for 12-15 press-ups, either on your toes or knees
• 1 min on the elliptical trainer, high intensity (seven-nine out of 10)
• 30 seconds rest
• Move to the mat for 12-15 alternating lunges with dumbbells 
• 1 min on the elliptical trainer, high intensity (seven-nine out of 10)
• 30 seconds rest
• Move to the mat for 12-15 bicep curls with dumbbells 
• 1 min on the elliptical trainer, high intensity (seven-nine out of 10)
• 30 seconds rest
• Move to the mat for 12-15 Russian twists with dumbbells
• 1 min on the elliptical trainer, high intensity (seven-nine out of 10)
• 30 seconds rest

Repeat the circuit two to three times.

Cool down

Finish with a three-five minute cool down on the elliptical trainer to gradually reduce the heart rate, cool the muscles down, and bring the body back to its pre-exercise state. Intensity should be two-four out of 10.

Expert tips

Campus says: “To make the workout easier or harder, simply decrease or increase the resistance or speed on the elliptical machine, use lighter or heavier weights, or take longer or shorter rest periods in between sets.”

She also says that to lose weight, you need to eat and drink fewer calories than you burn – this is called a ‘calorie deficit’. There are two ways to get into a calorie deficit - changing what and how much you eat, and exercise.

“Consistency is also very important when it comes to weight loss,” adds Campus. “Aim to exercise three to four times a week and match this with colorful, balanced, and nutritious food to fuel your body with all the food groups – protein, carbohydrates, and healthy fats.” 

She encourages factoring in rest days since this gives the muscles time to repair and grow back stronger. 

“Be sure to ask a professional should you have any questions. Finally, be patient, and trust the process.”