30 Day Elliptical Before and After Weight Loss Results & Timeframe

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 15 April 2023

On the left, Kayla poses for her elliptical before and after picture while wearing a grey tank top and black pants showing her pudgy tummy and flabby arms before incorporating the elliptical in her workout, while on the right, Kayla is wearing a white tank top and black shorts taking a picture of herself in the mirror that shows she's toned down, her stomach is flatter, and her facial expression is more confident too.

Elliptical before and after weight loss results are possible, and these real-life pictures, personal stories, and timeframes will inspire anyone who has the slightest urge to get in shape and get toned!10

Most, if not all gyms have them, they’re easy to use, and they’re absolutely perfect for beginners and novices alike. 

So without further ado, let’s take a look at the benefits of ellipticals when losing weight, before and after pictures, how long to see results, and an elliptical workout plan to get you on the right track!  

Is Elliptical Good for Weight Loss?

Wondering how to get your own elliptical weight loss before-and-after results? Let’s establish whether the elliptical is good for weight loss in the first place.

In order to lose weight, a person’s caloric intake (via food and beverages) needs to be less than their caloric output (via existing, going about normal day-to-day activities, and exercising). This is simple in theory, but often complex in practice.

A woman wearing a violet tank top and black pants performing an exercise using an elliptical trainer in a gym with wooden wall divider and a window in the background.

Source: Julianna Nazarevska via Canva.com7

One straightforward way to increase caloric output is with cardio exercise. But cardio, or aerobic, exercise, not only burns calories – it also improves heart health and alleviates anxiety and depression.1

While cardio alone likely won’t cause a major weight loss transformation, when paired with a healthy diet, high quality sleep, and adequate stress management, it can be a key part of physical transformation and overall health gains.

30 Day Elliptical Before and After Results With Pictures & Stories

Although ever person’s journey is different due countless factors such as gender, age, starting fitness levels, mindset, and environment, these three stories show what’s possible with a solid elliptical workout plan. 

Or in other words, your progress could be better or worse than these people’s, but no matter the case, you can see modest results with consistency and effort. 

Brandon Romaine’s Before & After Transformation From Using the Elliptical

Brandon Romaine used his elliptical every day for a month for 30-60 minutes per day. He describes the elliptical as one of his favorite cardio modalities for getting the heart rate up and burning fat.

On the left, topless Brandon with a watch and wearing black shorts showing his body before doing the elliptical everyday for a month, more body fat, and muscles are less defined; on the right, topless Brandon with a watch and wearing a grey shorts showing his body after doing elliptical everyday for a month, lesser body fat, more muscular and more defined.

Brandon Romaine’s impressive transformation after a month of consistent elliptical training. Source: Superhero Jacked on Youtube8

On the left, topless Brandon wearing black shorts showing a side view of his body before doing the elliptical everyday for a month, more body fat, bloated stomach and muscles are less defined; on the right, topless Brandon wearing a grey shorts flexing his arm and showing his body after doing elliptical everyday for a month, lesser body fat, flatter stomach, and more muscular.

Brandon Romaine’s impressive 1-month elliptical transformation was achieved through consistent cardio, strength training, and smart calorie tracking, resulting in impressive body recomposition and a leaner, toned physique. Source: Superhero Jacked on Youtube8

His 1 month elliptical results are very impressive!

In addition to his daily cardio exercise, he also followed his typical strength training routine, lifting weights for approximately one hour per day. He also used a smartwatch to track his daily calorie output. He did not lower his daily calorie consumption during this challenge, remaining instead at maintenance.

Brandon aimed for a heart rate of 130 BPM during his elliptical workouts, which typically averaged 40 minutes in length. When he started the challenge, he weighed 169 pounds.

His goal was body recomposition rather than weight loss. This is a great goal for anyone who is close to a healthy weight and simply wants to look more lean and toned.

Find out more about how much muscle do you lose on a cut.

Brandon’s elliptical workouts burned approximately 100 calories per 10 minutes. Here are some of the workout stats he shared:

  • 30 min. – 325 calories
  • 42 min. – 450 calories
  • 50 min. – 545 calories 
  • 40 min. – 415 calories 
  • 60 min. – 675 calories

Despite the fact that Brandon didn’t lose any weight during his 30 day elliptical challenge, his body composition changed dramatically. He achieved a far leaner and less bloated look by increasing his daily cardio.

Bojura Smith’s Before and After Elliptical Success Story 

Bojura created her own personal challenge by determining to use her elliptical every day (as well as eating clean) for an entire month. Her main goal was to build a habit of working out daily.

On the left, Bojura with a white bag and a watch wearing a knotted white t-shirt and denim pants showing her body before doing elliptical workouts for thirty days, more body fat and less defined; on the right, Bojura with a white watch wearing black tank top and pants showing her body after doing elliptical workouts for thirty days, less body fat, curvier and more defined.

Bojura Smith’s incredible elliptical success story showcases how daily workouts helped her build healthy habits, improve endurance and strength, and achieve her weight loss goals in just one month. Source: Avocado on Everything on Youtube9

She used  a mix of the workouts that were preprogrammed into her elliptical and workouts that she found online. Most were 30 minutes long.

At the beginning of her elliptical before and after journey, she shared the following stats:

  • Weight – 138 lbs. 
  • Waist – 28 inches
  • Hips – 39 inches
  • Thigh – 20 inches 

Bojura said that working out every day made her feel really motivated and proud of herself. She broke her own record of only working out four times per week.

On days when she was feeling lazy, she determined to do a shorter workout – just 15 to 20 minutes. However, she found that once she got started, she had the energy and determination to complete her entire workout!

This is a great exercise motivation hack for anyone who struggles to stay consistent. Ultimately, a workout helps bust through laziness and improve overall mood.

She typically covered 1.5 – 2 miles in her workouts and burned between 150 and 200 calories. She describes this as an accessible workout intensity that still improved her endurance and strength and helped her achieve her weight loss goals.

Bojura’s 30 day elliptical weight loss results were:

  • Weight – 135 lbs.(-3 lbs.)
  • Waist – 26 inches (-2 inches)
  • Hips – 38 inches (-1 inch)

Bojura emphasized that the physical results were only a part of her transformation. Making a commitment to herself and showing up for the work everyday boosted her confidence and helped her find the motivation to make exercise a long-term habit.

Looking for a similar transformation? Find out how to lose inches off waist overnight

Kayla Nelson Elliptical Before and After Body Recomposition 

Full disclosure = Kayla’s results were achieved with 30 minutes of daily walking, not elliptical. However, the two types of exercise are very similar, and for anyone who lives in an area with cold weather (or who prefers to workout during times when it’s dark outside) the elliptical is the perfect walking substitute.

On the left, Kayla wearing a black tank top and pants taking a picture of herself in the mirror showing her body before incorporating ellipticals in her workout, less curvy and undefined; on the right, Kayla wearing blue tank top and pants taking a picture of herself in the mirror showing her body after 30 days of incorporating ellipticals in her workout, more defined, and curvier.

Kayla Nelson’s inspiring body recomposition transformation through daily walking, strength training, and whole foods, showcases the power of motivation and healthy habits to achieve a more toned physique without necessarily losing weight. Source: Kayla Nelson on Youtube10

Read more about what cardio machines burn the most calories.

Kayla wanted to make a commitment to herself and bust through excuses. She almost immediately noticed a huge increase in energy, which is a researched side effect of regular cardio exercise.2

In addition to her daily walking, she followed a moderate strength training program and focused on eating whole foods like salmon, arugula, oatmeal, and eggs.

She identified the reality that some kind of challenge, no matter how arbitrary, can be very motivating for increasing daily activity. At the end of her challenge, she noticed that her clothes fit better, she was less bloated, and she was sleeping better.

She didn’t lose weight, but she did lose an 1 ½ inches from her waist and 1 inch from her thighs! These types of body composition changes contribute significantly to a more toned appearance.

How Long On Elliptical To See Results?

Most people will see results from using the elliptical for 30-60 minutes most days for 30-60 days. This is especially true for sedentary or very overweight people.

These results will be much more noticeable if the elliptical workouts are paired with a healthy diet and a calorie deficit.

During elliptical workouts, aim to burn approximately 100 calories per 10 minutes. Experiment with both resistance and pace in order to achieve this calorie burn goal.

Remember if cardio exercise is a recent addition to a fitness routine, it’s important to start slow and build progressively. Begin with a 30 minute workout and try adding 5 minutes each week over the span of a month.

Continue to experiment with intensity intervals as fitness improves.

Is Elliptical 30 Minutes a Day for 2 Months Long Enough To See Results?

Obviously, 30 day elliptical weight loss results are possible. However, this comes with a few caveats.

For the most dramatic 30 day transformation, pair daily elliptical workouts with a strength training routine. Follow this beginner guide to strength training for an effective strength program.

Remember that while cardio will improve heart health, resistance training is important for both body composition and bone density.3

A smiling woman wearing a light green tank top doing an exercise using an elliptical trainer in a gym along with a blonde woman wearing a red tank top and black pants, and a man wearing blue shirt visible in the background.

Source: FatCamera via Canva.com11

In addition to strength training, to achieve a dramatic elliptical before and after transformation, diet is paramount. Unfortunately, no amount of cardio can offset a terrible diet.

In the elliptical 30 day before and after results alongside pictures and stories shared above, the individuals either tracked calories, focused on eating clean, or did both. These are time-tested ways to manage caloric intake.

Experiment to find out what works best and feels sustainable.

Benefits of an Elliptical Machine

Elliptical machines are available in almost every gym, and for good reason! Let’s look at five benefits of ellipticals:

  • Easy on the joints

For many people, running is not an option because the repeated impact on the joints can be detrimental to knees, ankles, and hips that may have experienced previous injuries. The elliptical mimics the motion of running without requiring any impact on the joints, so most people, regardless of age or fitness level, can jump on an elliptical and start moving!

This makes it easy for everyone to achieve 30 day elliptical weight loss results.

  • Easy to use

Some forms of cardio like Interval or Step classes require a high level of experience and coordination. Not so with the elliptical!

It’s designed to only allow users to move within a specific range of motion, so the learning curve is not steep. For anyone who feels intimidated by the gym or struggles in the coordination department, the elliptical is a simple way to start an exercise regime.

  • Easy to adjust intensity

Another major benefit of the elliptical is that it can be used for everything from a gentle walking style workout to an intense, sweaty resistance session. By adjusting pace and resistance, elliptical users can create the exact kind of workout they need.

Research indicates that performing workouts at a variety of intensities throughout the week is an effective way to reap the many benefits of exercise.4 Playing with the format of elliptical workouts is a great way to avoid boredom and increase fitness gains at the same time.

When asking how long on an elliptical to see results, the intensity of the workouts is a key factor.

  • Works the upper and lower body

Most forms of cardio strengthen just the lower body. However, elliptical machines move the arms as well, and users can add resistance to both the upper and lower body during an elliptical workout.

This is great for mobilizing the shoulders, increasing overall calorie burn, and building strength in the entire body. This is a big reason why 30 day elliptical weight loss results can be so dramatic.

  • Pairs well with strength workouts

For people who lift weights regularly (ideally everyone!) cardio can be hard to fit in. This is especially true if it’s a type of cardio that decreases overall recovery and detracts from the effectiveness of strength sessions.

If the legs are depleted from sprinting or stair climbing, deadlifts and squats are a lot less appealing the next day. By focusing on low impact cardio like the elliptical, lifters can improve their heart health and increase their overall calorie burn without ruining their strength sessions.

Elliptical Workout Plan (HIIT & Cardio Elliptical Routine)

Is elliptical 30 minutes a day: 2 months long enough to see results? Definitely!

Complete these simple workouts 2-5 times per week in conjunction with a beginners strength training program. Emphasize a healthy, balanced diet and high quality sleep as well for the most dramatic elliptical before and after results.

30 Minute Elliptical HIIT Workout 

  • Warm-up for 5 minutes at an easy pace with minimal resistance
  • Add resistance and pedal as fast as you can for 30 seconds
  • Return to warm-up pace and resistance for 2 minutes of active recovery
  • Repeat these intervals eight times total
  • Cool-down for 5 minutes at an easy pace with minimal resistance

45 Minute Elliptical Steady State Cardio Workout

  • Perform a 45 minute session on the elliptical, with a consistent heart rate of 135-145 beats per minute
  • Consistent, moderate effort is key for this type of workout
  • This workout is easy to do while watching a show, but be careful not to let the heart rate rise or fall excessively if distracted

Elliptical for Weight Loss vs. Stair Stepper vs. Treadmill: Which Is Best?

Most gyms offer a huge variety of cardio machines. Ellipticals, treadmills, stair steppers, rowing machines, and even ladder climbing machines are popular today.

Each has its pros and cons, and they’re all worth trying out during the course of a fitness journey. However, many people wonder if they’ll have better results with a treadmill, stair stepper, or ellipticals.

Let’s break it down:

Elliptical vs. Stair Stepper

Stair steppers, sometimes called stair climbers or StairMasters, mimic the motion of – unsurprisingly – climbing stairs. Users can adjust the resistance to make the movement easier or harder.

The main difference between ellipticals and stair steppers is impact. While the feet never actually lift or lower on an elliptical, they do with every step on a StairMaster.

This can cause knee or ankle issues for some people, particularly if there’s a history of injury in those joints.

While the stair stepper likely burns more calories per session than an elliptical, the most important element of weight loss is finding something that can be done regularly without energy or burnout. For most people, the elliptical trumps the stair climber in this regard.

Although, when it comes to Stairmaster, muscles worked are primarily those in the lower body, particularly, the glutes.

Elliptical vs. Treadmill 

In the debate of elliptical for weight loss vs. stair stepper vs. treadmill, the treadmill is probably the most ubiquitous option. Most people have used a treadmill at some point in their lives, either for walking or running.

Treadmill desks are increasingly popular as well. Again, the treadmill is a great option if impact is not an issue.

With each step, force moves up through the legs in a way that simply doesn’t occur with the elliptical.

Research indicates that the elliptical engages the quadriceps muscles more than treadmills do and curious readers can learn more about what muscles does the elliptical work here.5 

While both machines can aid in weight loss efforts, the most important thing is finding enjoyment and sustainability in a cardio routine. Ultimately, this can come from incorporating a variety of cardio machines into a fitness regime.

How To Get Your Own Elliptical Weight Loss Before and After Results

The best way to answer the question ‘is elliptical good for weight loss’ is to try it out! These five tips will expedite results and reduce the risk of injury or burnout:

A happy woman with curly hair, a silver bracelet and a watch wearing patterned dress while looking at a weighing scale.

Source: esolla via Canva.com12

  • Consistency trumps everything.

At the end of the day, the most effective workout program is the one that someone can stick to over the long haul. A 30 day or 2 month challenge is a great kickstart, but only years of exercise consistency will yield sustainable fitness and weight loss results.

  • Vary individual workouts for maximal enjoyment and results.

Within a consistent overall regime, however, it’s equally important to mix things up! By varying the intensity, resistance, and duration of elliptical workouts, individuals can avoid both plateaus and boredom.

  • Don’t neglect strength training.

The best workout routines contain a mix of cardio and strength training. Focus on both in order to develop well-rounded fitness and an aesthetic appearance.

  • Dial in the diet.

Focusing on both diet and exercise leads to the best weight loss results.6 While this is often the hardest piece of the puzzle, it’s worth working on.

These 30 day elliptical weight loss results are designed to inspire a holistic transformation – one that includes weight loss, but also emphasizes heart health, mental health, and consistent exercise habits. Soon, 30 days and even 2 months will be merely the start of a life-changing elliptical before and after!


1Mersy D. J. (1991). Health benefits of aerobic exercise. Postgraduate medicine, 90(1), 103–112. <https://doi.org/10.1080/00325481.1991.11700983>

2Puetz T. W. (2006). Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports medicine (Auckland, N.Z.), 36(9), 767–780. <https://doi.org/10.2165/00007256-200636090-00004>

3Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. <https://doi.org/10.1371/journal.pone.0210292>

4Yang Y. J. (2019). An Overview of Current Physical Activity Recommendations in Primary Care. Korean journal of family medicine, 40(3), 135–142. <https://doi.org/10.4082/kjfm.19.0038>

5Prosser, L. A., Stanley, C. J., Norman, T. L., Park, H. S., & Damiano, D. L. (2011). Comparison of elliptical training, stationary cycling, treadmill walking and overground walking. Electromyographic patterns. Gait & posture, 33(2), 244–250. <https://doi.org/10.1016/j.gaitpost.2010.11.013>

6Joseph, G., Arviv-Eliashiv, R., & Tesler, R. (2020). A comparison of diet versus diet + exercise programs for health improvement in middle-aged overweight women. Women’s health (London, England), 16, 1745506520932372. <https://doi.org/10.1177/1745506520932372>

7Julianna Nazarevska. “Sporty woman using elliptical trainer.” Canva. Accessed 14 April 2023. <https://www.canva.com/photos/MADCjMbHbw8-sporty-woman-using-elliptical-trainer/>

8Superhero Jacked. “I Did The Elliptical Every Day For A Month | Here’s What Happened.” YouTube, 27 June 2020, Accessed 1 April 2023. <https://www.youtube.com/watch?v=5Hrj5xszK5c>

9Avocado on Everything. “I Only Did Elliptical Workouts for 30 days | BEFORE & AFTER.” YouTube, 8 September 2020, Accessed 1 April 2023. <https://www.youtube.com/watch?v=zySDgkmA7rg>

10Kayla Nelson. “i walked for 30 MINUTES everyday for 30 DAYS *the key to health???*.” YouTube, 29 April 2022, Accessed 1 April 2023. <https://www.youtube.com/watch?v=HWx5PG5t2nY>

11FatCamera. “Elliptical Trainer.” Canva. Accessed 14 April 2023. <https://www.canva.com/photos/MAEEgYz783U-elliptical-trainer/>

12esolla. “Celebrating weight loss.” Canva. Accessed 14 April 2023. <https://www.canva.com/photos/MAEEYVkH4l4-celebrating-weight-loss/>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.