Embarking on a fitness journey can be overwhelming, especially with the myriad of options available at the gym. However, understanding which machines offer the best results for weight loss and sculpting your muscles can significantly enhance your workout efficiency. Weight loss and muscle toning are primary objectives for many gym-goers, and achieving these goals requires not just consistency and dedication, but also utilizing the right equipment.
Benefits of Using Gym Machines in Weight Loss
While weight loss relies primarily on creating a calorie deficit (burning more calories than you consume), pairing your diet with exercise is a winning combination when it comes to losing fat and maintaining that weight loss. Gym machines, whether cardio or resistance, can be a helpful part of that journey.
Cardio machines like the rower, treadmill, or stationary bike all help to burn calories, which makes sticking to a calorie deficit easier - the more calories you burn, the more calories you can eat while still being in a deficit. Resistance machines help to build muscle definition, which is what creates a 'toned' appearance. Building muscle also helps to boost your metabolism, allowing you to burn more calories simply by being alive.
Outside of weight loss, both cardio and resistance training offer a wealth of physical and mental health benefits. In-built programs and trackers on gym machines allow you to keep an eye on your progress, which can help in setting goals and measuring progress over time. They're also convenient and versatile; with a range of machines in one gym, you can enjoy a varied workout under one roof.
The Importance of Resistance Training
People typically associate weight loss with endless cardio, often forgoing resistance training as a result. While increasing cardio can help with weight loss, resistance training is an underrated tool that can help you to get a lean, toned appearance.
Read also: Ultimate Guide to Gym Equipment
It is a common misconception that weightlifting is just for 'bulking up' and shouldn't be done unless you want to get big muscles, but that's not true. While resistance training does help to build muscle, it takes a lot of time, hard work, and surplus calories to build big muscles.
Strength training while on a diet won't make you bulky but it will help to prevent your body from breaking down the muscle (instead of fat!) to make up for the calorie deficit and can even help to build some lean muscle if you are progressively overloading and eating enough protein.
Building muscle is helpful on your weight loss journey in two ways:
- Muscle is more metabolically active than fat. By increasing the amount of muscle in your body, you can boost your metabolism and keep your body burning more calories at a steady rate throughout the day.
- Helps to prevent muscle from being lost instead of fat, which can lead to a 'skinny fat' appearance.
Resistance training is also important for strengthening your ligaments and tendons and improving your bone density. As we age all of these can weaken, leading to an increased risk of injury - a resistance training program can help to increase the strength and stability of your muscles and joints, keeping you healthier for longer.
Resistance training is just as necessary as cardio for getting fit and sets the foundations for effective weight loss. Ideally, your weight loss workout plan will include both training styles.
Read also: Ladies' Guide to Weight Loss Machines
Top Cardio Machines for Weight Loss
The gym is cluttered with machines, each promising to be the solution to your fitness needs. However, sifting through these options can be daunting. Cardio, also known as aerobic exercise, is physical activity which raises the heart rate and keeps it there for a prolonged period. Cardio exercise burns calories, which can help with your weight loss efforts, and strengthens the cardiovascular system. While there are many forms of aerobic exercise, cardio machines provide a variety of ways to work out, with low impact options available. Here are some of the top cardio machines for weight loss and toning:
Treadmill
One of the best gym machines for weight loss is the treadmill. Offering versatility through adjustable speeds and inclines, treadmills enable a range of workouts from brisk walking to high-intensity interval training (HIIT). These adjustments allow for tailored workouts that can progressively challenge your body, helping to burn a substantial number of calories. The treadmill is an easy-to-use piece of kit that allows everyone to get a great cardio session in, no matter the weather. Both the speed and incline can be adjusted, so if running isn't your thing you can whack up the incline and still burn a serious number of calories. Treadmills typically allow you to track speed, distance, and calories burnt for each workout, and while the calories should be taken with a pinch of salt, it allows you to monitor progression over time. A classic for a reason, the treadmill can burn between 600-1,000 calories per hour, depending on pace and incline. Walking on a flat surface is good, but turning up the incline or adding intervals can supercharge your results.
- Treadmill Workouts for Weight Loss:
- 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.
Stationary Bike
Another essential machine for weight loss is the stationary bike. This machine provides a low-impact way to elevate your heart rate and burn calories. Cycling on a stationary bike can significantly contribute to weight loss by creating a calorie deficit. Moreover, it's a fantastic option for toning the legs and lower body. Another favorite for those seeking a low-impact option, the exercise bike helps to burn calories and improve cardio fitness whilst still being easy on your joints. Make the session harder by increasing resistance or select one of the built-in programs. Spin classes are also a fun way to torch calories during a cycling session and are great to include as part of a weight-loss fitness regime. Biking is low impact yet incredibly effective, especially on high-resistance or interval rides. An air bike, which increases resistance with every push and pull, can burn up to 700 calories per hour.
Elliptical
The elliptical trainer stands out as a top choice for those seeking to lose weight and tone their body simultaneously. Its design minimizes strain on the joints, making it an excellent option for individuals with knee or hip issues. The elliptical trainer (also known as a cross-trainer) is an excellent low impact option for those who want a full body workout that's easy on the joints. An elliptical workout targets the legs, glutes, and arms while burning calories, and like treadmills you can adjust the resistance and incline to make this more or less challenging. Smooth on the joints but tough on calorie burn, ellipticals offer a full-body workout when you use the handles. At high intensity, you can burn 500-700 calories per hour while improving cardiovascular endurance.
Rowing Machine
Rowing machines deserve a special mention for their exceptional ability to facilitate weight loss and muscle toning. Engaging nearly every muscle group in the body, rowing is a high-intensity workout that burns calories efficiently while also strengthening the muscles. Rowing is one of the best, most efficient full body workouts out there. In addition to being a cardio workout, the rowing machine uses around 85% of the muscles in your body (most notably legs, core, back and arms), so you'll also build strength, improve posture, increase endurance, and enjoy a full body workout with just one machine. Rowing machines allow for a variety of low-impact workouts, such as steady state, high-intensity sprint intervals, low-intensity endurance development, full body strength training, core training and posture control. It's also great for beginners or those recovering from injuries as it's low impact. The rower gives you a total-body workout by engaging arms, legs, core, and back. Moderate-to-high intensity rowing can burn 500-800 calories per hour while building muscular endurance.
Read also: Food Vending Machines & Health
Stair Stepper
As the name implies, the stair stepper simulates the action of climbing stairs. This machine is very effective at burning calories and working up a sweat, and also helps to build strength in the lower body. You can adjust the resistance and intensity to increase difficulty, but be aware that this has quite a high impact on the knees - if you're prone to joint problems, this might not be the best choice for you. The stair climber mimics uphill walking and can burn 400-600 calories per hour. It also tones glutes, quads, and calves.
Strength and Resistance Machines for Building Muscle
Gym resistance machines guide users to perform an exercise with correct form and range of motion. Compared to using free weights, there is typically less involvement needed from the core to stabilise the movement, which means resistance machines can do a better job of isolating the intended muscles. This is useful for building muscle as the intended muscle can be challenged without support from other muscle groups. Machines are more controlled and generally safer than free weights, so you're less likely to get hurt and you don't need to rely on a spotter. Because machine exercises have a fixed movement path they require less technical skill and are ideal for beginners or those returning to exercise after an injury.
Cable Machine
For those focused on strengthening and toning, the cable machines offer a versatile platform for a wide array of exercises. They allow for movements that closely mimic functional movement patterns, thus engaging more muscle groups and burning more calories. The cable machine is probably one of the most versatile machines that a gym can offer. It allows the average gym member to safely perform an extensive range of resistance-based exercises with a reduced risk of injury. Using a pulley system to provide resistance, you can utilise the cable machine for a variety of different exercises, from rows to chest presses and bicep curls. Cable machine exercises provide tension through the entire exercise which can make exercises here more challenging than the free weight versions, leading to more strength and muscle being build! You can enjoy a wide range of motion and easily change resistance levels - it's also easily accessible for wheelchair users too.
Smith Machine
The Smith machine is a resistance machine that uses a barbell on rails to provide a guided range of motion for heavier-weight exercises like squats, lunges, and bench presses. While these can be done without the use of a machine, the guided motion can be helpful for beginners or anyone with limited mobility as it reduces the risk of injury by encouraging correct form. This can allow you to go heavier than you would with a free standing barbell, especially without a spotter available.
Leg Press Machine
As the name suggests, the leg press targets the leg muscles, including the glutes, hamstrings and quads. Essentially a variation of the squat, the leg press reduces the need for core involvement to isolate the legs more. It's a great alternative to squats for beginners or anyone with lower back problems. It's easy to increase the intensity each week to progressively overload the leg muscles -- just add more weights!
Lat Pulldown Machine
The lat pulldown machine targets the upper back muscles like the lats and traps and can be used for exercises like lat pulldowns and rows. You can easily adjust the weight to make this more or less challenging, and altering your grip allows you to target different muscle groups.
Chest Press Machine
The chest press allows you to work your chest, shoulders and triceps from a seated position - you push the chest-height handles forward and extend your arms in front of your body. Alternatively, you can sit facing the back of the seat and push the handles back slightly behind your body - this will work your upper back and shoulder region.
Machines That Are a Waste of Time
Most gyms provide a variety of weight machines. Many of them are useful, but coaches generally recommend staying away from four specific machines unless you're an advanced trainee using them for a very particular purpose.
Back Extension Machine
The back extension machine is designed to build strength in your lower back. You sit on a machine designed much like a chair with a pad behind your upper back. You lean back against the pad, using the strength of your lower back to move the weights. Trainers don't like this machine because it places unnecessary stress on your spine without building the type of lower back strength you need to feel great and perform well at the gym.
Instead of using a back extension machine, try using the 45-degree back extension machine. This piece of equipment helps angle your body as you stand in it with straight legs, allowing you to bend down at the hips or waist. You'll train your back in a similar way but with more assistance and protection from your hamstrings, glutes, and core. You can also build this kind of strength in your back using hinging movements, such as Romanian dead lifts and bent-over rows. If you don't have access to weights or machines, try Superman exercises, which strengthen your lower back, glutes, and hamstrings.
Ab Crunch Machine
The ab crunch machine targets the same muscles using a forward bend. If you spend much of your day sitting at a desk, this may cause your spine to flex (round) and your shoulders to slump forward. Building a stronger core can counteract the effects of sitting. However, there are many more effective methods than using this machine. It's a misconception that using weight machines is the best way to train your core. Instead, focus on engaging your core properly during compound movements like squats, rows, and dead lifts. Additionally, exercises such as planks, dead bugs, Pallof presses, and loaded carries (like the farmer's walk) are dedicated core moves that focus on resisting movement through the torso and essentially work the opposite of how machines do, in a manner much more in line with how your core works.
Rotary Torso Machine
The rotary torso machine ostensibly targets the oblique muscles on the sides of your torso. However, this machine is ineffective for building a stronger core. Your obliques do help rotate your torso, but their main functions are to stabilize your body while moving heavy loads and to transfer force from side to side as you walk or run. If you want to build strong obliques, focus on side planks, Pallof presses, loaded carries, and single-arm and leg-free weight exercises. The rotary torso machine places an unnecessarily high amount of torque on your spine. Your lower back (lumbar spine) has only a few available degrees of rotation. It therefore doesn't make sense, and is potentially dangerous, to twist your spine around under load, especially given the limited potential benefits of using this machine.
Adductor-Abductor Machine
The adductor-abductor machine is designed to isolate the small muscles on the inside and outside of your thighs. The problem with this machine is that you rarely use these muscles in this way in the real world. On the flip side, you rely heavily on these muscles when you're squatting, lunging, riding a bike, or playing sports. They must be strong and able to resist high forces from multiple directions; otherwise, you'll fall over or your form will suffer. To strengthen the adductors and abductors, most people would need to be challenged in a plane of movement that forces them to balance, stabilize themselves, and recruit these smaller muscles.
Machine Misconceptions
Despite the popularity and ubiquity of exercise machines in gyms, there is a lot of confusion about what they can and can't do. Here are three common misconceptions:
Myth 1: Machines Are Safer Than Free Weights
Many people believe that weight machines are safer than free weights, or that you won't get injured if you stick with machines and avoid the rest of the weight room. The reality is more complicated. Injuries and pain are very complex, and it's not possible to eliminate all risks while training. Machines can be unsafe if you aren't sure how to use them properly. Machines can be a great option for folks with limited mobility, such as those who are unable to comfortably get up and down off the floor or an exercise bench. They are also a staple of physical therapy and can be useful when returning to training after an injury.
For trainees without such limitations, using machines is not necessarily safer than training with free weights. Some machines may fit your body well, but others may lock you into a less efficient position that doesn't feel great on your joints. Most machines are based on a standard height of around 5 feet, 8 inches, up to 5 feet, 10 inches. If you're much taller or shorter, the machine might not be suitable for your body. No matter how you choose to train, it's important to ask for help if you aren't sure how to perform an exercise or use a piece of equipment. It's normal to experience muscle fatigue while training, but you generally shouldn't push past pain or ignore pain in your joints.
Myth 2: Machines Can Help Reduce Body Fat in a Target Area
Many people use weight machines because they believe it will help them lose body fat in the area they're training. This is known as spot reduction. However, spot reduction isn't possible, according to the American Council on Exercise. You cannot control where body fat comes off first - that is driven by biological and genetic factors. Machines (or any other exercise) cannot lower your body fat in a specific place. Changing the appearance of your body occurs by building muscle or lowering your overall body fat by expending more calories than you consume.
Myth 3: Machines Aren't Functional
Among the primary criticisms of weight machines is that they are a waste of time because they largely train muscles in isolation and don't mimic real-world movements. Although both of these critiques are true, these limitations aren't always a bad thing in every case, especially in the context of a larger training program. Some body parts are best strengthened in isolation, and machines can help give stability when people are new to movements. Machines can be used effectively for building muscle. A body with more muscle has more potential for strength gains. Building and maintaining muscle mass is also critical as we age to preserve quality of life.
Maximizing Calorie Burn with Premium Fitness Equipment
Calorie burn depends on intensity, resistance, and duration, but cardio-driven machines that engage multiple muscle groups usually come out on top. Think rowing, climbing, and sprint-style machines that keep your body moving and heart rate soaring. Strength-based machines are also essential since more muscle mass means a higher metabolism, but for quick burn, cardio machines tend to win.
Not all gym equipment feels the same. Premium fitness equipment takes your workout experience to the next level with:
- Better ergonomics that reduce the risk of injury.
- Advanced tracking to monitor heart rate, calories, and progress.
- Smooth resistance and stride motion for a more natural feel.
- Customizable programs so you can train smarter, not harder.
When you invest your time in working out, you deserve equipment that maximizes results and supports your fitness journey.
Sample 6-Day Gym Workout Schedule for Calorie Burn
Here’s a balanced 6-day workout schedule to get the most from these machines while giving your body variety:
- Day 1 - HIIT Treadmill Workout
- 5-minute warm-up walk
- 10 rounds: 30-sec sprint / 90-sec walk
- 5-minute cooldown
- Day 2 - Rowing Endurance
- 10-minute steady row
- 6 x 2-minute high-intensity row / 1-minute easy row
- 5-minute cooldown
- Day 3 - Stair Climber Strength
- 5 minutes at a steady pace
- 10 x 1-minute high resistance climb / 1-minute recovery
- 5-minute cooldown
- Day 4 - Active Recovery (Elliptical)
- 25 minutes at light-to-moderate pace
- Focus on posture and steady breathing
- Day 5 - Spin Bike Intervals
- 5-minute warm-up
- 8 x 45-second sprints / 75-second recovery
- 5-minute cooldown
- Day 6 - Full-Body Mix
- 10 minutes treadmill (incline walk)
- 10 minutes rower (moderate pace)
- 10 minutes bike (steady resistance)
- Day 7 - Rest Day
- Take a well-deserved break to recover, stretch, or do light mobility work.
Burn Calories Smarter: Focus on the 5 Components of Fitness
Calories aren’t the only measure of progress. To achieve long-term results, focus on all five components of fitness:
- Cardiorespiratory Endurance: Train your heart and lungs with consistent cardio sessions.
- Muscular Strength: Add resistance training to build lean muscle and increase metabolism.
- Muscular Endurance: Incorporate longer sets and moderate weights to improve stamina.
- Flexibility: Stretch after workouts or add yoga to prevent injury and improve mobility.
- Body Composition: Monitor fat-to-muscle ratio for a clearer picture of overall health.
By balancing these components, you’ll not only burn calories but also build a stronger, more resilient body.
Swim Spas: An Alternative Cardio Machine
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.
- Swim Spa Cardio Workouts:
- Utilize the adjustable current feature of your swim spa for endless swimming.
- Turn your swim spa into a personal jogging track by wearing a buoyancy belt.
- Implementing HIIT in a swim spa can take your cardio workout to the next level.
- Engage in a variety of water aerobics exercises tailored for the swim spa environment.