When it comes to fitness machines, the elliptical and the treadmill are two of the most commonly used. Whether you’re aiming to lose weight, improve cardiovascular health, or just get in shape, these machines offer great options. However, the question on many people’s minds is: Does the elliptical or treadmill burn more calories?
In this guide, we’ll dive deep into both machines, how they work, and which one provides a more effective calorie burn. Whether you’re a beginner or a seasoned fitness enthusiast, we’ll break down the science behind these machines and help you choose the best one for your fitness goals.
Understanding Calorie Burn: What Does It Mean?
Before we dive into the specifics of the elliptical and treadmill, it’s essential to understand what “calorie burn” means in the context of exercise. Simply put, calorie burn refers to the number of calories your body uses during physical activity. The more calories you burn, the greater the intensity of the exercise.
Calories are a measure of energy, and burning them means your body is using energy to perform the activity, whether it’s running on a treadmill or cycling on an elliptical. To lose weight or improve fitness, burning more calories than you consume is essential.
How the Elliptical Works: An Overview
The elliptical machine is a low-impact cardiovascular machine that mimics walking, running, and stair climbing. Most elliptical machines come with handlebars that allow you to engage your upper body, making it a full-body workout. The motion of the elliptical can vary, including forward and backward movement, which targets different muscles.
Calories Burned on an Elliptical Machine
The calories you burn on an elliptical machine depend on several factors, including your body weight, the intensity of your workout, and the duration of your session. On average, a 160-pound person can burn around 300-400 calories per hour on an elliptical, while a 200-pound person can burn 375-500 calories per hour.
However, the key to maximizing calorie burn on the elliptical is adjusting the intensity. By increasing the resistance and speed, or incorporating interval training (alternating between high and low intensities), you can significantly increase the number of calories burned.
How the Treadmill Works: An Overview
The treadmill is one of the most versatile machines in any gym. It allows you to walk, jog, or run, and many models even allow you to simulate uphill walking or running with an incline feature. The treadmill is generally considered a more impactful exercise, as it mimics real-life activities like walking or running, which are weight-bearing exercises.
Calories Burned on a Treadmill
When it comes to calorie burning, the treadmill is often viewed as the gold standard. The amount of calories burned while running or walking on a treadmill is significantly higher compared to other forms of cardio. A 160-pound person can burn around 600-800 calories per hour running at a moderate pace, while a 200-pound person can burn 750-1000 calories per hour.
Similar to the elliptical, your calorie burn on the treadmill depends on factors like intensity, speed, and incline. Running at a higher speed or increasing the incline can significantly increase the calories you burn. If you’re walking at a brisk pace, adding an incline can simulate the challenge of hill climbing, further increasing the calorie burn.
Comparing Calories Burned on the Elliptical and Treadmill
When comparing the elliptical to the treadmill, the calories burned per hour tend to favor the treadmill, especially if you’re running. However, this is not a clear-cut decision because each machine has its benefits depending on your fitness goals.
Factors Influencing Calorie Burn
- Intensity: Both machines require you to adjust intensity to burn more calories. On the treadmill, running or walking at a faster pace and increasing the incline can boost calorie burn. On the elliptical, increasing resistance and speed or incorporating interval training can do the same.
- Body Weight: The more you weigh, the more calories you burn. A heavier person will burn more calories on both machines compared to someone with a lighter body weight.
- Time Spent: The longer you work out, the more calories you burn. An hour-long session on either machine will burn more calories than a 30-minute session.
- Fitness Level: If you are new to exercise, you may burn more calories on the elliptical as it’s less intense on the joints. However, if you are fit and can handle running, the treadmill may offer a better calorie burn.
Pros and Cons of Using the Elliptical
Pros:
- Low-impact: The elliptical is easy on the joints, making it a good choice for people with joint pain or those recovering from an injury.
- Full-body workout: With handlebars for the arms, the elliptical targets both your upper and lower body, providing a more comprehensive workout.
- Customizable resistance: You can adjust the resistance to make the workout more intense and burn more calories.
- Ideal for beginners: The elliptical is simple to use, making it an excellent choice for newcomers to exercise.
Cons:
- Lower calorie burn (compared to treadmill): Unless you push yourself to increase the intensity, the elliptical generally burns fewer calories than the treadmill, especially for runners.
- Limited challenge: For seasoned fitness enthusiasts, the elliptical may not provide the same level of challenge as running on a treadmill.
Pros and Cons of Using the Treadmill
Pros:
- Higher calorie burn: Running or brisk walking on a treadmill can burn more calories than an elliptical due to the higher intensity.
- Customizable intensity: You can increase the speed and incline to simulate running uphill, making it a great way to challenge yourself and burn more calories.
- Weight-bearing exercise: Walking or running on the treadmill is a weight-bearing exercise, which helps strengthen bones and improve bone density.
- Great for runners: If you enjoy running, the treadmill is the machine of choice as it mimics the natural movement of running.
Cons:
- Impact on joints: Running, especially on hard surfaces, can be tough on the knees and joints. It may not be ideal for people with joint issues or those new to exercise.
- Limited upper body engagement: While some treadmills have handrails, they don’t engage the upper body as much as the elliptical.
Which Machine Burns More Calories?
The simple answer is: The treadmill generally burns more calories than the elliptical—especially if you’re running. A 160-pound person can burn between 600-800 calories per hour running on a treadmill at moderate speed, while a similar person on the elliptical may only burn around 300-400 calories.
However, the elliptical has a lower impact on joints, which makes it an excellent option for those who want to reduce the risk of injury or are just starting their fitness journey. If you can run on a treadmill without joint pain and you’re looking for a higher calorie burn, the treadmill is likely the better option for you.
How to Maximize Your Calorie Burn on Both Machines
If you want to get the most out of your workout, here are some tips for both machines:
For the Elliptical:
- Increase resistance: This will make your muscles work harder and increase the calorie burn.
- Use the handlebars: Engage your upper body to work your arms and shoulders.
- Try interval training: Alternate between high and low intensities for a more effective workout.
For the Treadmill:
- Increase the incline: Walking or running uphill burns more calories than walking on a flat surface.
- Run or walk at a brisk pace: The faster you go, the more calories you’ll burn.
- Try interval training: Alternate between sprinting and walking to boost your calorie burn.
Real-Life Scenario
Let’s say you spend 45 minutes on the treadmill at a steady pace—you might burn about 500 calories. If you do the same duration on the elliptical, you’ll likely burn 350–450 calories depending on resistance and intensity.
For someone recovering from a knee injury, the elliptical might be the better choice since it provides a low-impact workout while still improving stamina and cardiovascular health.
Expert Contribution
Fitness trainers and sports physiologists agree that both machines have unique benefits:
- The treadmill helps improve bone density, endurance, and calorie burn.
- The elliptical protects the joints, supports recovery, and offers an upper and lower body workout.
Experts suggest alternating between both machines to get a mix of calorie burn and muscle conditioning while preventing workout boredom.
Recommendations Grounded in Proven Research and Facts
- For maximum calorie burn: The treadmill is more effective when used for high-intensity running or incline walking.
- For joint-friendly workouts: The elliptical is safer for those with knee or hip issues.
- Mix it up: Combining both machines in your weekly routine enhances overall fitness and helps avoid plateaus.
- Add resistance or incline: Increasing resistance on the elliptical or incline on the treadmill can boost calorie expenditure.
- Consistency matters: Regular workouts and proper diet contribute more to fat loss than the choice of machine alone.
Frequently Asked Questions (FAQ) on Does the Elliptical or Treadmill Burn More Calories?
1. Is the elliptical good for weight loss?
Yes, the elliptical can be an excellent tool for weight loss, especially when combined with a proper diet. By increasing resistance and speed, you can burn significant calories and shed pounds over time.
2. Can I burn more calories on the treadmill if I walk instead of run?
Yes, walking on a treadmill at a brisk pace with an incline can still burn a lot of calories, but running will generally burn more.
3. Which is better for beginners, the treadmill or elliptical?
For beginners, the elliptical might be a better choice because it’s low-impact and easy on the joints, making it less likely to cause injury.
4. How long should I use the elliptical to burn calories?
To burn a significant number of calories, aim for 30 to 60 minutes of continuous exercise on the elliptical, depending on your fitness level.
5. Can I lose belly fat using the treadmill or elliptical?
Both the treadmill and elliptical can help you lose belly fat by burning calories. However, belly fat loss depends on a combination of cardio exercise, strength training, and diet.
Conclusion: Elliptical vs. Treadmill
When it comes to burning calories, the treadmill is generally the winner, especially for running. However, the elliptical offers a low-impact alternative that engages both the upper and lower body, making it a great choice for those with joint issues or beginners.
Ultimately, the best choice depends on your personal fitness goals, preferences, and any physical limitations. Both machines can help you achieve a calorie-burning workout, so choose the one that suits you best.
References
- Harvard Health Publishing: Calories burned in 30 minutes for people of three different weights
- Mayo Clinic: Elliptical machines: Better than treadmills?
- Healthline: Elliptical vs. Treadmill: Which Is Better for Your Knees and Joints?
- American Heart Association: Recommendations for Physical Activity in Adults and Kids
- WebMD: Treadmill vs. Elliptical: Which Workout Is Best for You?
