Treadmills, ellipticals, stationary bikes, rowing machines: You may think these pieces of exercise equipment offer the same benefits, but not all cardio machines are created equal when it comes to weight loss. Choosing the best cardio machine for weight loss and your personal preferences can make all the difference in your journey by keeping your cardio sessions fun and enjoyable. This way you can stay consistent in the long term, which studies indicate. essential for healthy and sustainable weight loss.
But with the countless options available, finding a cardio machine that fits your goals and motivates you can be a tricky task. That’s why we spoke with Chris Mohr, Ph.D., RDexercise physiologist and fitness and nutrition advisor for Fortune Recommends, who reveals his #1 recommended cardio machine to melt body fat and improve your health.
Research consistently shows that regular cardiovascular exercise is crucial for losing weight and improving overall health. According to Johns Hopkins MedicineAerobic activities like brisk walking, running, swimming and cycling help increase your heart rate, burn calories and boost metabolism, all essential for shedding unwanted pounds.
However, various cardio machines offer more benefits (and potential drawbacks) than others for weight loss. Below, Mohr reveals his most recommended cardio machine for weight loss that can transform your fitness routine.
The best cardio machine for weight loss

You can’t beat the classic treadmill when it comes to killer cardio machines for weight loss. A Study 2021 in the Journal of Sports Science and Medicine found that treadmills are the most effective modality for burning fat during exercise, compared to ellipticals and rowing machines. This is likely due to the versatility of the treadmill, which allows you to combine walking, jogging, and running to keep your sweat sessions fun and challenging.
“Treadmills are great for weight loss because they are versatile enough to suit all fitness levels, from beginners to advanced exercisers,” says Mohr. “Its ease of use for adjusting both incline and speed makes it perfect for increasing workout intensity over time, which is helpful for lasting weight loss, but of course it is not independent of resistance training and healthy eating in general.”
Some treadmills allow you to simulate different terrains, adding variety to your workouts. This feature can help you stay engaged while training your body for real-world activities like hiking or running outdoors.
Benefits of the Treadmill Beyond Weight Loss


“Using a treadmill helps expend more energy, which is necessary for weight loss and maintenance,” says Mohr. “It increases your heart rate and improves cardiovascular health; many benefits are independent of body weight. The ability to change settings to simulate different terrain and perform interval training also helps increase your energy expenditure. Mats Rolling wheels often feature digital monitors that show your progress, such as distance and time, which can help you stay motivated by seeing your accomplishments.
Treadmills raise your heart rate, which a 2019 study suggests it may help strengthen your heart and lungs for better cardiovascular health. Research shows that Better cardiovascular health is essential for overall well-being and can reduce the risk of chronic diseases, including heart disease and diabetes.
Using treadmills to perform interval workouts can provide even more health benefits. Studies suggest that alternating periods of high-intensity running and active recovery (walking) can improve cardiovascular fitness and calorie burning.
Additionally, most treadmills include built-in digital monitors. These monitors provide valuable information about your workout progress, such as distance traveled, time spent exercising, and calories burned.
Other Considerations When Using Treadmills


Although treadmills are generally safe and effective for most people, Mohr says there are some exceptions. “Treadmills are generally safe for most people, but they may not be suitable for those with knee, hip or lower back problems,” he tells us. “The impact generated by walking or running on a treadmill can potentially exacerbate existing joint problems, making it crucial to assess your health before beginning a treadmill regimen.”
For those who might experience discomfort on a treadmill, consider trying low-impact cardio machines, like ellipticals or stationary bikes, which still provide a solid cardiovascular workout with less impact on your joints.
First steps with the treadmill


If you’re ready to incorporate more treadmill exercises into your fitness routine, be sure to start gradually. For beginners, start with a combination of walking and light jogging, aiming for 20 to 30 minutes per session. As you build your endurance, you can gradually increase the intensity by adjusting the speed and incline settings.
Ultimately, long-term weight loss and overall fitness improvement requires consistency, a balanced diet, and strength training for lasting results. As always, talk to your doctor or a certified fitness expert before starting a new workout program or trying new cardio equipment.
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