How to Burn Belly Fat on the Elliptical

how to burn belly fat on the elliptical

If you are on a weight loss journey, then you may have noticed that the hardest area on your body to trim down is your belly.

This is because regular workouts do not target this area as much as other parts of your body such as your legs and arms, so your belly might get left out no matter how intense your gym workouts are.

Abdominal obesity or even just general fat can cause several serious health problems, such as heart diseases and type 2 diabetes, so getting rid of it as soon as possible is vital for your overall health.

If you’re serious about losing weight and improving your health, you’ll need to commit to cardiovascular exercises, and one of the best ways to do this is by using an elliptical machine. FYI: You might like to read my article on elliptical machines with 300 lb weight capacity

As long as you exercise often and at a proper intensity — along with a balanced diet — you will be able to remove this unwanted fat in no time.

Here are some handy tips and tricks on how to best use an elliptical machine to burn away unwanted belly fat.

How to Use an Elliptical Machine Properly

Young woman using an elliptical machine at home

While using an elliptical machine, you will be simultaneously working your upper and lower body. This is highly beneficial because the more muscles you get working at the same time, the more calories you will burn.

Since elliptical training has low to no impact on your joints, it means that you can exercise for longer periods and with more intensity without suffering discomfort.

In other words, working out on an elliptical is a lot easier for you to do than traditional running or cardio. To get the most out of your elliptical machine workout, it’s important to have appropriate body alignment throughout.

Begin by standing on the pedals of the machine, making sure your feet are centered and placed flat on the foot pedals.

Incorrect positioning of your foot on the pedal may put unnecessary strain on your knees, causing injury, aches, and pains.

As you push and pull the handlebars while pedaling, you increase the intensity of your training by working out your upper and lower body at the same time.

When pedaling, you must maintain an upright stance, with your chest out and your shoulders pulled back and down to your sides.

The faster you move, the more calories you will burn, aiding you in your efforts to eliminate belly fat. You can modify the resistance to increase the intensity of the workout if you so choose.

By working your leg muscles harder against resistance, the more calories you burn and the more fat you shed off.

Losing abdominal fat is a time-consuming process, but it is far from impossible. To get your heart rate up and your blood flowing, schedule 15 to 30 minutes of cardio activity on most days of the week.

You can use the treadmill or another cross-training strategy to get your heart rate up, but using an elliptical machine is the best way to reduce belly fat.

The Right Intensity

Group of people at the gym exercising on elliptical machines

When it comes to abdominal fat removal, intensity is important. If your workout is too straightforward, you will not make significant progress or achieve the required results. As your fitness level increases, you must also gradually increase the intensity of your elliptical activity.

Interval training is one approach for gradually increasing your intensity. Unlike steady-state cardio, which maintains a nearly constant heart rate throughout, interval training varies your heart rate.

By alternating between periods of high-intensity and low-intensity activities, you increase your heart rate and burn more calories than you would during a steady-state workout. The benefit of interval training is that it allows you to burn more calories in less time.

Here’s an example of what you can do:

Warm up for 5-10 minutes, then pedal as hard as you can against moderate resistance. Maintain this intensity level for 30 seconds to 2 minutes. Gradually decrease it, allowing the same amount of time as you raced at this lower rate to recover. Then increase your speed again for the same duration.

Alternate between periods of high intensity and recovery throughout your workout.

You should end your workout with a 5-to-10-minute cool-down period to let your breathing and heart rate return to normal and reduce the risk of injury.

How to Maximize Your Workout

To make your workouts more effective, there are many things you can do besides working out on your elliptical machine.

Many of these relate to easy lifestyle changes you can make. They may seem small life changes, but they make a massive difference in the long run. Here are some tips and tricks you can use to improve your workouts and feel healthier overall.

Eat Enough Protein

protein-rich foods

Ensure that you feed your muscles enough protein, 30-60 minutes after completing a workout. Foods containing high levels of protein include fish, meat, nuts, and eggs.

You should also eat healthy fat foods such as coconut, olive oil, and avocados to strengthen your muscles and ensure that you burn off excess fat.

Drink More Water

The right amount of water required by a person depends on several things, but 1.5 liters a day is a minimum.

Drinking your required fill of water regularly will give you a whole range of benefits, including better skin, stronger hair, and possibly even weight loss if you are replacing fizzy or sugary drinks with more water.

Lower Your Alcohol Level

Who doesn’t love a drink occasionally? However, if you drink too much, you can very easily put on belly weight because alcohol creates fat that goes to the belly. Cutting down alcohol should make a difference to your overall health and weight.


A lady working out on an elliptical machine at a gym

The elliptical machine is one of the best devices for burning belly fat quickly and easily because it is a full-body workout. While it doesn’t specifically target a body part like your belly, it will eventually burn fat in that area.

Remember when using the machine that form is very important and that choosing the right resistance level is key to burning as much fat as possible. Use this machine 4-5 times a week to get the maximum benefits.

With that said, you must not overdo your workouts. If you are struggling, take a break or lower the resistance levels, and always reserve one day every week for rest.

Stay fit and have fun!

Andrew Ludwick

Hi I'm Andrew - I'm a husband and father of 2, I used to love running however due to an ongoing knee injury I had to find alternative exercises. I did and now I share it with others - I hope you find it helpful too.

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