Cardiovascular exercise, commonly known as cardio, is a cornerstone of any healthy lifestyle. Still, many of us put off cardio in our regular gym schedules. Maybe it’s because we’re not sure of what the best cardio machine for weight loss is, or because we are still searching for something that makes cardio fun.
Benefits of Cardio
As you might have guessed, cardiovascular exercise primarily targets the heart and circulatory system. Engaging in regular cardio activities strengthens the heart muscles, improves blood circulation, and enhances the efficiency of the cardiovascular system. This, in turn, lowers the risk of heart disease, stroke, and other cardiovascular issues.
One of the most well-known benefits of cardio is its effectiveness in weight management. Regular aerobic exercises with the best cardio machine for weight loss burns calories, helping individuals maintain a healthy weight or shed excess pounds. Combining cardio with a balanced diet can create a calorie deficit, contributing to weight loss.
Cardiovascular exercise doesn’t just benefit the body; it also has profound positive effects on mental health. Engaging in cardio activities releases endorphins, often referred to as “feel-good” hormones, which can alleviate stress, anxiety, and depression.
Cardio workouts stimulate the respiratory system, increasing lung capacity and efficiency. Improved respiratory function means better oxygen supply to the body’s tissues and organs, aiding overall performance.
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Contrary to the misconception that exercise leaves you fatigued, regular cardiovascular activity actually boosts energy levels. As the body becomes more efficient in delivering oxygen and nutrients to the cells, individuals experience increased vitality and reduced feelings of fatigue.
Cardiovascular exercise has a positive impact on sleep patterns. Engaging in regular aerobic activities helps regulate sleep cycles, promoting deeper and more restful sleep.
Finding the Best Cardio Machine for Weight Loss
Finding the best cardio machine for weight loss for you will depend on your personal preference and the availability of equipment at your gym. Ultimately, the best cardio machine for weight loss will vary a bit from person to person.
Treadmill
The treadmill is a classic and widely used cardio machine that remains a top choice for weight loss. It provides an effective way to burn calories, improve cardiovascular health, and engage multiple muscle groups simultaneously. Treadmills offer a dynamic workout that engages multiple muscle groups, including the legs, core, and even the upper body when incorporating inclines. The ability to control speed and incline on a treadmill allows users to customize their workout intensity.
If you like to run or your goal is to participate in a race, your best option is a treadmill, says Michael Rogers, PhD, professor of human performance studies and research director for the Center for Physical Activity and Aging at Wichita State University in Kansas. “If you train for a running race on a bike, you’ll get a little better,” he says. Treadmills are also a great option for people who want to get in a workout as quickly as they can. One 2019 study published in the International Journal of Research in Exercise Physiology found that at various self-reported exercise intensity levels, people were able to burn the most calories on a treadmill. This was a small study looking at just 16 young adults, however.
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Running on a treadmill is a relatively high-impact activity, higher than on any other common cardio machine. That means treadmill running is not a great option for people with issues in their knees, ankles, or back, Rogers says. If you are getting a machine for your home, you should also consider that treadmills can take up a lot of space, Papanek says-even folding treadmills often take up almost as much space as nonfolding models.
To use a treadmill safely, straddle the belt when you turn it on, and make sure to let the belt come to a complete stop before you get off the machine.
The study, which was published in the Journal of Sports Science & Medicine in 2021, had nine healthy people use the treadmill, elliptical and rowing machines while researchers measured their fat oxidation, which is the process that the body uses to break down fat for energy. Researchers discovered that treadmill workouts had higher rates of fat oxidation compared to the elliptical and rowing machines.
“The biggest muscles are in your lower body-your quads and glutes, among other things,” says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. “The treadmill uses all of those.” When you use bigger muscles in your body, you tend to burn more calories in the process, he says. You also use your body weight on a treadmill, which can help build bone density, Matheny notes.
Matheny points out that there a lot of potential ways to use a treadmill, but suggests these if you're looking to mix things up:
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- Run or walk for a longer period of time, like three miles. (You can increase the speed and incline as you go, or to challenge yourself more.)
- Do intervals, like a minute or two of sprinting alternated with a minute of walking.
- Aim to hit heart rate zones, looking to do 20+ minutes with an elevated heart rate
- Use hand weights to challenge yourself more.
While using a treadmill can help you burn a lot of calories, Matheny just recommends making sure to use your arms for proper form. “You shouldn’t pick an incline or speed that’s too high or too fast where you can’t use your hands,” he says. If you’ve never used a treadmill before, Matheny suggests starting slow. “Just take your time on it and focus on what you’re doing,” he says. “Don’t text and walk.”
Recommended Treadmills
- NordicTrack X22i: A market-leading treadmill known for its robust design, incline/decline options, and quiet operation. It features a powerful motor and a large touchscreen display, providing access to numerous workouts and on-demand classes via an iFit subscription.
- Mobvoi Home Treadmill: A budget-friendly and compact option ideal for walkers. It can be used under a desk or table, making it easy to incorporate exercise into daily routines.
Elliptical Trainer
The elliptical trainer offers a low-impact yet effective cardiovascular workout. This machine mimics the motion of running without the impact on joints, making it ideal for individuals with joint concerns. Elliptical machines are another excellent choice for low-impact training, especially for those who struggle with knee and hip pain. Ellipticals bring the body into a gliding pattern instead of the straight up and down motion that running requires.
Ellipticals are much lower-impact machines than treadmills, which make them a good choice for anyone looking for a low-impact cardio workout, such as people recovering from certain injuries. One advantage to these machines is that they can often work both the upper and lower body at the same time. For people who just hold on to the handles, they still provide some passive movement for the shoulders.
While you can push yourself to a high intensity on any machine, ellipticals included, elliptical workouts often tend to be somewhat less intense, Rogers says. There are better choices for people who want the most efficient workout. Like a treadmill, an elliptical can take up a large amount of space, and require even more room over your head.
Trying an elliptical before you buy it is especially important because you have to make sure the ergonomics work for you. Check to make sure you are able to comfortably maintain an upright posture while holding on to the handgrips.
- NordicTrack AirGlide 14i Elliptical: Offers both incline and decline training, an adjustable stride length, and a 14-inch touchscreen display for iFIT interactive programming. Having the elliptical at a decline allows you to challenge your cardiovascular system and lower-body muscles in a way they might not be used to, adding some spice to your workouts.
Yes, you can see a reduction in belly fat when consistently using an elliptical machine. However, it is impossible to target fat-burning to a specific body area. Consistent exercise paired with well-balanced nutrition and adequate sleep is the best way to reach fat loss.
Rowing Machine
Often overlooked, the rowing machine is a hidden gem for weight loss. It engages various muscle groups, including the legs, back, and arms, offering a comprehensive workout. Rowing machines are an excellent option for a total-body, low-impact workout. They’re also great for the busy athlete with a tight schedule. The best part about a rowing stroke is that it engages multiple muscle groups simultaneously. Every rep activates your lower body, upper body, and core muscles, giving you a full-body workout in one session.
By using most of the muscles in your body, an erg can provide a vigorous full-body workout, Papanek says. That’s great for people who want to exercise both their lower and upper body and who want to burn calories, because the key to burning calories is using the largest amount of muscle possible, she says. Some people with lower-back problems may find the problems aggravated by using a rowing machine, Jo says.
If you’ve never been on an erg before, you may want to have someone show you the ropes, so you understand how to get the best workout-proper form is key if you want to generate the most power. You should know that most of your driving force comes from your legs; these are not primarily upper-body machines, Rogers says.
- Concept2 RowErg: The gold standard in rowing machines, known for its sturdy and robust design. It offers a smooth, comfortable row and provides essential data through its backlit LCD screen.
- Aviron Strong Series Rower: A robust rowing machine with dual air and magnetic resistance, designed to keep users engaged with addictive games, fun weight loss workouts, and rowing challenges.
Stationary Bike
The stationary bike, whether upright or recumbent, is a popular and accessible cardio machine. It provides a low-impact workout while still effectively burning calories. Stationary bikes are great for people in the market for low-impact workouts that still get their heart rate pumping. Since exercise bikes allow you to adjust your resistance and speed, your training is entirely customizable to your fitness level and desired intensity.
Exercise bikes are versatile machines where the rider generally doesn’t need to support their own weight. They can provide a very intense workout, or can be used at much lower intensities for people recovering from injuries or just getting started on their fitness journey. Because they are low-impact and not weight-bearing, they’re much better for people with knee issues than an exercise machine like a treadmill, Rogers says. Bikes are also generally more compact than other cardio machines, so they may be a better fit for smaller spaces, Papanek says.
Some people with back pain may have a hard time with certain bikes. If you have back issues, you’ll want a bike you can stay more upright on, not one that forces you to lean forward. Ensuring you have the right fit on an exercise bike is important, Rogers says.
The pedaling motion on a stationary bike engages your calves, hamstrings, and quads. It can also work your glutes, core, and back muscles.
- Yosuda Indoor Stationary Cycling Bike: A budget-conscious option that provides a sturdy and smooth ride. It offers basic metric tracking and is suitable for those who prefer simple spin sessions without interactive screens.
- Peloton Bike: A premium workout machine with a robust design and a 21.5” color touchscreen. It requires a monthly subscription to access live and on-demand classes, providing a unique and engaging training experience.
Swim Spa
Swim spas present a unique opportunity for cardiovascular exercise, allowing individuals to swim in place against a current or create resistance for a full-body workout. The buoyancy of the water reduces impact on joints, making it an excellent option for those with joint concerns or injuries.
Utilize the adjustable current feature of your swim spa for endless swimming. This mimics the experience of swimming laps in a traditional pool but within the confined space of the swim spa. Start with a warm-up and gradually increase the intensity by adjusting the current speed.
Turn your swim spa into a personal jogging track by wearing a buoyancy belt. The resistance of the water adds an extra challenge to your cardio workout. Begin with a brisk walk and gradually transition into a jogging pace.
Implementing HIIT in a swim spa can take your cardio workout to the next level. Alternate between short bursts of high-intensity activities, such as sprinting against the current, and periods of active recovery, like treading water.
Engage in a variety of water aerobics exercises tailored for the swim spa environment. Incorporate movements like leg lifts, jumping jacks, and arm circles.
Stair Climber (Stair Stepper or Stepmill)
Stair climbers (also known as stair steppers or by the brand name StairMaster) can provide a very intense workout-especially the stepmill kind, which requires users to lift their feet off the machine with each step. These look like a moving staircase and allow users to achieve an intensity similar to what they’d get with a treadmill, Rogers says.
If you hate walking up the stairs, these aren’t going to be a great home gym purchase. Because they are weight-bearing and some of them require some impact as you lift your feet off the step, people with certain knee or back issues could find them uncomfortable.
Papanek suggests repeatedly walking up the steps of an office building to get a feel for stair climbers if you can’t try one in the gym. If you don’t consider that a fun workout, you probably won’t enjoy the stationary version, either. But in general, the same principles apply. You should pick a machine that you can use without discomfort or pain, and one that fits your goals, whether that’s getting a bit of aerobic exercise, rehabbing your body from an injury, or training for a half-marathon.
- CLMBR: An investment for someone looking for an efficient, functional and interactive workout experience that’s high-intensity in nature but low-impact on the joints. The CLMBR is an easy choice for the best stair climber for weight loss due to its engaging interactive workouts, 11 resistance settings, and the fact that it can accommodate users up to 7 feet tall.
Factors to Consider When Choosing a Cardio Machine
The effectiveness of cardio machines in burning fat varies based on factors such as individual fitness levels, preferences, and overall health.
- Individual Preferences: The best exercise machine is the one you enjoy using most. If you like it, you'll spend more time on it and put more effort in, burning more calories, and helping you on your weight loss journey. If it becomes an enjoyable part of your routine rather than an occasional torture, you are far more likely to stick to it.
- Practicality: The best exercise machine is also the one that offers the most practical solution for you - if you are buying for your home, you need to consider what will fit best not only into your available space, but also fit your lifestyle. Some exercise machines are best suited to those who have a lot of free time on their hands, others may be good for those who can only commit to short workout intervals. Then there is also the level of noise they create to consider, or how compact they are, and if it's possible to fold them away when not in use.
- Caloric Deficit: One of the most important things to consider is that in order to lose weight, you need to be in a caloric deficit - meaning when you burn more calories than you use. And while an exercise machine can of course help with this, the most important single factor is to adapt your diet to your goals. And you don't need to go all out to find the machine with the highest 'calories burnt per hour' metric. If that just exhausts you, you won't carry on.
- Budget: Pick a machine you can afford. Also, look for financing options and trial periods.
- Fitness and Weight Loss Goals: The machine you pick might be based on what you’re trying to accomplish. For example, someone who’s trying to lose weight to run a 10K would be better off with a treadmill than an exercise bike.
- Size: Pick a machine that fits in your home gym.
- Features: Do you want pre-programmed workouts?
Cardio Without Machines
Effective cardio without machines includes activities like running or jogging, jump rope sessions, high-intensity interval training (HIIT) with bodyweight exercises, cycling (outdoors or on a stationary bike), swimming, dancing, stair climbing, and hiking.
Gym Equipment for Weight Loss and Toning
For weight loss and toning, several gym equipment options can be particularly effective. Treadmills, elliptical machines, and stationary bikes are excellent for burning calories and promoting weight loss. High-intensity interval training (HIIT) on these machines can further enhance fat-burning benefits.
When it comes to toning, strength training with equipment such as dumbbells, barbells, and resistance machines is crucial. Additionally, incorporating functional training exercises using stability balls, resistance bands, and bodyweight exercises can contribute to improved muscle definition and toning.
Additional Tips for Maximizing Weight Loss
- Consistency: Consistency beats intensity.
- Nutrition: Most experts agree that an effective weight loss approach involves a mix of health eating and exercise.
- Strength Training: If you’re really trying to increase your metabolic rate in a resting state, you have to add muscle, which will require some strength training.
- Proper Form: You shouldn’t pick an incline or speed that’s too high or too fast where you can’t use your hands.
- Start Slow: Just take your time on it and focus on what you’re doing.