Let’s get one thing straight. Burning 500 calories on an elliptical machine daily may seem like a fool’s goal. But it’s not as difficult as you think if you’ve done the math right.
The amount of calories you burn depends on your activity level, age, sex, and calorie intake, among other factors. If someone else burns 500 calories in an hour and a half, this does not mean that time applies to you.
The easiest way to figure out your time on a stationary bike would be to use a calorie counter that takes your weight, activity level, and time into account. But even that is up for debate.
Starting on the 500-Calorie Goal
Let’s imagine that you are a 145-pound woman in her early thirties living a sedentary lifestyle who wants to burn 500 calories a day. You will not be able to burn 500 calories every day if you start heavy exercise from the get-go.
Remember, 500-calories-a-day is an important goal. Your first task must be to complete 30 minutes of exercise about four times a day before you up the ante. For that, you can try various activities such as hiking, jogging, vacuuming, raking, or yoga. You may burn an average of 150+ calories through these exercises. While it may seem small, these exercises will help you get used to the repetitive motion needed for that 500-calorie goal.
Once you begin exercising and want to upgrade the cycle, here is where you’ll want to take a minute to calculate your RMR.
Calculating Your RMR in 6 Steps
The RMR or sting metabolic rate is the number of calories you burn while at rest. This measurement is used to figure out how efficiently your metabolism is running. Here is a rundown of how you should calculate your RMR.
- Step 1: Note down your weight in pounds and multiply the number by 6.25. For example, if your weight comes to 150 pounds and you multiply it by 6.25, the number will be 938.
- Step 2: Note down your height in inches and multiply it with 12.7. So, if your height is 64 inches, the result would be 813.
- Step 3: Add those numbers together. Here, you’ll get 938 + 813 = 1,751
- Step 4: Now, multiple your age with 6.76, adding 66 to the final number. So, if you’re 30 years old, that would be 30 multiplied by 6.76. The answer is 203, add 66 to the number, and you get 269.
- Step 5: This step involved subtracting the age number from that of your height and weight. Your total number was 1,751. The formula will be as follows: 1751 – 269 = 1,482.
- Step 6: You’ll want to multiply that number by 1.1. In this situation, the total would come down to 1,630. That is your RMR or resting metabolic rate.
To lose weight, you’ll want to ingest fewer calories than this and exercise enough to get a deficit.
Setting Up the Elliptical Machine for a 500 Calorie Burn Workout
Using the calorie calculator, we know that you will need to use the elliptical machine; for a 150-pound person, you will need to work out for 88 minutes to burn 500 calories. And that is an exhaustive undertaking.
Aside from being difficult, it may be bad for your joints to work out for 88 minutes straight.
Before hopping on, you’ll want to stretch for about 10 – 12 minutes, so your body is well-prepared. You’ll also want to check whether your elliptical machine has a calorie counter and timer. If not, you can still use basic math and the timer on your phone to determine the right break-off point.
Starting the Exercise
We will not be exercising for 88 minutes straight. Instead, we’ll be breaking the workout into three segments of 29 minutes. Keep in mind that for the 29-minute segments, we will not be exercising on a constant incline. This incline will need to change during the more hectic moments of the workout for better results.
Remember, you will need to get your heart rate up and pumping. You will also need to focus on stance when exercising.
Your muscles are what is pushing you to work out. When putting too much momentum on the pedals, the machine will keep going, and your body will use this chance to relax your legs and arms. Don’t let that happen. Push your leg muscles to move; keep pumping.
And if possible, remove your hands from the handlebars. This will push your lower body to move more, leading to more significant calorie burn.
If you have a personal trainer or follow a YouTube tutorial on burning calories on an elliptical machine, that’s completely valid.
But for the latter, understand that the instructor’s metabolism may be entirely different from yours. The energy they can put into a workout may not be possible for you. Don’t be hard on yourself when working out, and do the best you can.
29-Minute Elliptical Workout
|0:00 – 0:04||4||5.0||Warm-up|
|0:04 – 0:08||6||6.0||Endurance Sprint|
|0:08 – 0:10||7||6.0||Push to breathless|
|0:10 – 0:12||6||5.0||Recover|
|0:12 – 0:14||7||6.0||Push to breathless|
|0:14 – 0:16||7||6.0||Recover|
|0:16 – 0:20||6||6.0||Endurance sprint (steady)|
|0:20 – 0:22||7||6.0||Push to breathless|
|0:22 – 0:24||6||7.0||Recover|
|0:24 – 0:26||7||7.0||Push to breathless|
|0:26 – 0:27||6||6.0||Endurance (steady)|
|0:27 – 0:29||4||5.0||Cool down|
To complete a 500-calorie workout, you will need to incorporate this 29-minute workout three times during the day. You can choose to work out for 88 minutes straight. However, taking 10-minute breaks between each interval should be enough not to exhaust your muscles.
Tweaking the resistance and incline will also help burn calories more quickly. As you work out and see that you’ve gained some momentum, you will want to re-calculate how much time you should spend working out.
As you lose weight, the numbers will change. And remember that by following 500-calorie workouts each day, paired with a good diet, you will see many changes in your physical self. Take advantage of that and switch your workouts. You’ll want to challenge other muscle groups as well.
Quick Tips While Working Out on an Elliptical Machine
Proper form—among other things—is crucial if you want to get the most from your elliptical workout. Here are some tips that should help you maintain your results:
- Keep your feet flat when pedaling. While working out, you’ll notice your toes start to curl up a little. Your feet may even lean toward one side. Do not let that happen. Otherwise, that will make your ankles weaker.
- Let go of the handles. Not all the time, but if you want to maintain your posture and strengthen your legs more, let go of the handles, pump your arms, and let your core guide you. You’ll be surprised by the effort that’ll go into that. You get bonus points if you add a pair of light dumbbells during the workout for some arm exercises.
- Pay attention to your posture. You will start slouching sooner or later. As soon as you do, stand tall, and push through your legs into your feet.
- Put those screens away. Your phone or tablet takes away your attention from the screen, which can lead to accidents. Instead, listen to a workout playlist to keep you in the zone.
- Do not stress yourself if you don’t see results soon enough. You cannot predict how quickly or slowly your body will shed weight. Believe in the numbers and continue your workouts while eating healthy.
Working out on an elliptical machine is difficult if you don’t know how to manage your regime. We’ve provided one for you.
Maintain your diet and follow the workouts regularly. Exercise 3–5 times a week and give yourself a break now and then. Your body will not betray your hard work. Believe in yourself, and you will come out looking glorious!
Does the elliptical work your stomach? Yes, it can help you to lose your stomach fat when used in the right way.