Elliptical vs Treadmill: Which Cardio Machine Is Better for You?
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Choosing the best cardio equipment for your home gym can feel intimidating, and figuring out what will be your ride-or-die machine and what will end up as a clothing rack can be a difficult task. Even if you consider yourself a bit of a gym rat, choosing machines that you will actually use can be a challenge—and picking the wrong one can be a costly mistake.
Two of the most common—and most effective—cardio machines are the treadmill and elliptical, but chances are you only need (and have space) for one. To help you out, we did the heavy lifting to find the pros and cons of each machine. Read on to find out which one is right for you and your fitness and weight loss goals.
What Is a Treadmill?
Treadmills may have originally been designed as torture devices, but they have come a long way since the 19th century—both in reputation and design. While they started as a sort of wooden stairmaster, they are now much more evolved and pleasant to use.
Though treadmills can differ in size, speed, power source and more, all are stationary machines designed for cardio exercise. All treadmills have a circular belt which moves at a set speed, allowing you to walk, jog or run without stepping foot outside.
Most electric models will have speed and incline settings which allow you to adjust the intensity of your workout, and manual models are driven by your own force, so they adjust to your own pace as you run.
What Is an Elliptical?
Elliptical machines are a low-impact, stationary machine that fall somewhere in the middle of running, stair climbing and skiing as far as movement—though some are adjustable and will have multiple ranges of motion to explore. They generally have two sets of handles, one stationary and one that moves with the pedals for an additional upper body workout.
The gliding motion of the feet allows you to move quickly and efficiently without the pounding that can stress your knees, hips and the back. But despite its silky-smooth ride, you can get a fantastic cardio workout by upping the resistance, pace and incline.
Benefits of Using a Treadmill
Though treadmills can easily be coined as "running machines," you don’t have to run to use a treadmill—or to get a great workout. One of the most viral treadmill workouts of the past year, "12-3-30"—12 percent incline, three miles per hour, for 30 minutes—used incline walking to raise the heart rate, ramp up calorie burn and tone the leg muscles and glutes.
Treadmills are also more versatile than ellipticals as they can create various walking, jogging and running workouts that range from cardio sprints to a leg burning hill climb.
They are also easy to use for beginners, and can help give you a more concrete idea of fitness—how fast you can run a mile is a universal milestone of fitness, while time passed ellipticalling a mile is less so.
Benefits of Using an Elliptical
If you are after a low-impact workout, there really is no competition—an elliptical machine is the way to go. The elliptical allows for a range of cardiovascular exercises from long steady state to HIIT-like sprints. Most will have the ability to adjust resistance which allows you to speed up and get the blood pumping without feeling like you are going to fly off, giving the benefit of a high intensity training without risk of injury.
It's also a full-body exercise, with handles that help propel the pedals—though you can opt to just hold them as you power with your feet, or hold the stationary handles for better balance. And unlike running which can cause stomach issues like bloating and discomfort, the bounce-free ride of an elliptical is easier on the tummy which can make the workout more enjoyable for those with that sensitivity.
Cons of Using a Treadmill
Even if you are a seasoned runner, treadmills can be hard on the body. Because the surface moves under your feet unlike running on solid ground, it can cause your foot strike to be different than usual, sending you out of alignment, or leading to a heavier, more pounding step. For some, this high impact activity can cause knee and shin issues which often sideline training.
If you are more of a walker you are less likely to experience these problems, but it is best to invest in a proper fitting shoe—possibly with some additional cushioning.
Cons of Using an Elliptical
Though elliptical trainers may prevent you from pounding, they can pose some other issues. Since the motion is so repetitive, you may find that you are working the same muscles too much and aren’t getting enough diversity in movement. This can be somewhat remedied in adjusting the resistance or pedaling backwards, but the movement still remains essentially the same even if it is slightly adjustable by plane or incline.
Because of the angle of elliptical pedals, they can also cause tingling in the toes after a bit which may result in an urge to cut off your workout early. If you have any issues with balance, these can also be a bit difficult because of the moving handles, height off the ground and constant weight shifting.
What Muscle Groups Ellipticals and Treadmills Target
While the treadmill will work mainly the lower body muscle groups like quads, hamstrings, calves and glutes, it can also work the abdominal muscles and upper arms depending on how fast you are going or using incline. Including a significant incline can also help focus more on the glutes no matter the speed.
Ellipticals are a bit more full-body, targeting the glutes, hamstrings, quads, chest, back, biceps, triceps and core muscles. Because of the moving handles and the cycling motion of the legs, you have to balance yourself a bit more, which takes full body engagement. It can be a bit more difficult to really target the glutes, however, as you cannot increase incline as you can on a treadmill—though adding resistance and pedaling backwards can expand the muscle groups used.
Calories Burned and Fat Loss
While there is some debate over which activity will burn more calories, the fact is that they are quite close. Harvard Health Publishing noted that a 30 minute treadmill run can burn 288 calories per hour for a 155-pound person, while an elliptical workout of 30 minutes will burn 324. Of course this is just an approximation, and depending on the workout, intensity, resistance and incline as well as personal factors like weight and fitness level, the calories burned may increase or decrease.
Since fat is lost when you burn more calories than you take in, whichever machine helps you burn more calories will result in greater fat loss. However, since ellipticals and treadmills are so close in calories burned, neither will have a significant advantage to more fat loss over the other, so it's best to choose the one that more appeals to you because you will achieve more weight loss if you actually find a machine you will want to use consistently.
Size
If space is an issue, either of these machines may not be the best choice—especially if you are hoping for a commercial model. If you are willing to opt for something a bit smaller however, there are walking treadmills that are foldable and ellipticals that can fit under a desk. These won’t give you as intense of a workout as a standard machine, but they are great for getting a bit of movement in during the day, or using under a standing desk.
The full sized models are going to be about the same size—large. Since they need to allow a full stride, most machines—both treadmill and elliptical trainers—will be at least six feet long. Though there are many options that fold down when not in use, the length will always be non-negotiable. So whether you leave it out all the time, or plan to stow it away when not in use, make sure you have the space before making the investment.
How to Choose Between an Elliptical and a Treadmill
When it comes to actually choosing between an elliptical and treadmill, there are a few key things you want to consider to make sure you pick the right fitness equipment for you.
First of all, which machine do you actually prefer to use? Before investing, consider going to a gym and testing them both out. See what workouts you enjoy, which you gravitate towards, and which leaves you feeling like you want to come back for more.
If you are more of a seasoned athlete, you may already know what your workout preferences are. If you are a runner, you may opt for either one. If you are aiming for high mileage weeks but live in an area with extreme temperatures, or have a hard time beating the dark during daylight savings, a treadmill at home gives you the easiest option for running without having to leave the house—or fighting for one at the gym.
If you are a runner that is looking for a way to supplement your running with cross training, opt for the elliptical. Because it's a very similar motion to running and provides almost the same level of cardio, it’s a great way to maintain fitness and get in a solid cardio workout while giving your legs a break with a low-impact option.
Top Treadmill Models
Sole F63
Sole Fitness
Though it usually retails for $1,799, the F36 is actually on sale for only $1,119 right now which is a great price considering the features it offers, like a lifetime warranty on the motor and frame, and cushioned deck. It has up to a 15 percent incline, and reaches up to 12 miles per hour. Though it has a simple LCD screen, it displays all the important stats like pace, distance, calories and overall time—plus it has a built-in heart rate monitor, and can connect to a Bluetooth strap.
WalkingPad C1
This little treadmill is great for a casual workout in a small space, or used as an under desk treadmill. Not only is it slim and sleek, but it actually folds in half, making it easy to store under a bed, in a close, or just tucked under a desk. It's remote controlled, and the display screen which can show time, speed, distance and steps is located on the remote as opposed to the treadmill itself which makes it easy to see while using. While you can control the speed manually with the remote, there is also a "smart speed" mode which adjusts to your walking pace and allows you to control the pace with your footfall.
NordicTrack Commercial 2450
NordicTrack
If you're looking for the same caliber of treadmill that you would find at your local gym—if not better—you will want to opt for a commercial model like this one. Though it is the most expensive model, it is also the most capable of giving you a stellar workout. It has a 22-inch pivot-touchscreen, -3 percent to 12 percent incline, speeds up to 12 miles per hour, and a foldable, space-saving design that is both sturdy and modern. Though this is a great choice for runners, you don’t have to run to get the most out of this treadmill. It comes with a 30-day free trial of the iFit program which provides classes aimed at hiking, walking, strength and more.
Top Elliptical Models
Nordictrack FS10i
NordicTrack
Whether you are newer to working out and are looking for some guidance, or like to have some visual stimulation while you grind out your cardio, an elliptical with a smart screen can be a game changer when it comes to enjoying, completing and repeating your workout. This one has a 10-inch touchscreen which can stream classes and virtual rides, and display in-depth workout stats. When following along with a workout, the elliptical will actually adjust incline and resistance to match the class without you having to fumble with buttons and gears. That said, this elliptical is also highly adjustable with a three-in-one design which includes both vertical and horizontal movement which allows you to use it as a stair stepper (up and down), true elliptical (circular) or "treadmill," which is akin to a cross country skiing motion. Plus it has 24 resistance levels and adjustable stride length which can be personalized to your preferences.
Sole E95
A bit more affordable, this elliptical uses the typical oval-shaped movement path, has two sets of handles—both moving and stationary—and has adjustable incline and resistance. It functions in both forward and reverse directions, so you can easily target different muscle groups simply by pedaling backwards. But this model isn’t completely basic: iIt has a built-in fan and Bluetooth speakers which can be connected to a media device of your choice, custom molded hand grips and heart rate monitoring. It also features 27 pounds of flywheel weight and 20 levels of incline.
ProForm HIIT H14
ProForm
Though most ellipticals move in more of a horizontal plane, this one moves on a vertical one, sort of like a stair stepper, which provides a higher intensity workout in a shorter amount of time. Appointed the ProForm HIIT, this elliptical was designed for high intensity workouts, so if you are hoping for some low-key leisurely movement, this is not the machine for you. But if you want to get your blood pumping, and are looking for short and sweaty workouts, this one can do it for you. It has a 14-inch smart touchscreen which allows you to follow along with live and on-demand workout classes via the iFIT app (free 30 day membership included). It also has 26 levels of resistance, multi-grip handlebars and even a built-in fan.
Elliptical vs Treadmill FAQs
What burns more fat, walking or the elliptical?
It depends on what workout you plan to do. If you only plan to walk on the treadmill, even at an incline, then the elliptical will likely help you burn more calories.
Which machine is better for toning your stomach, the elliptical or the treadmill?
The elliptical is going to be better for toning the stomach as it requires more stabilization, and when using the moving handles you are twisting your waist, activating your obliques.
Is the treadmill or the elliptical a full body workout?
The elliptical is a full body workout because of the way in which it makes your body move. The treadmill is only a full body workout when walking or running at a higher intensity or incline—otherwise it mainly activates the muscles in the lower body.
Final Thoughts
Though it would be satisfying to end this piece with a definitive decision on whether a treadmill or elliptical is the superior workout machine, the fact is that it truly comes down to individual needs, wants and preferences to determine which one is best for you.
Prices are accurate and items in stock as of publish time.
