There are a lot of different cardio machines out there, and it can be tough to decide which one is right for you. If you’re looking to burn the most calories possible, you should keep a few things in mind.
First, the machine itself isn’t nearly as important as how hard you’re working. If you’re not pushing yourself, you’re not seeing great results no matter what you’re using.
Second, your weight and height will affect your calorie burn. A heavier person will use more calories than a lighter person, and a taller person will burn more calories than a shorter person.
With that being said, let’s see which exercise machine burns the most calories. Here are a few of the best options:
| Cardio Machine | Calories burnt/ 30 minutes/ 155 pound person |
| Treadmill | 270 kcal |
| Elliptical | 325 kcal |
| Rowing machine | 300 kcal |
| Assault bike | 450 kcal |
| Spin bike | 260 kcal |
1. Treadmill
A treadmill is an effective option if you want to burn many calories. You can adjust the speed and incline to push yourself, and you can even add intervals to make things more interesting.
How to burn more calories on the treadmill:
- Increasing your speed will help you burn more calories in a shorter amount of time.
- Increase the incline if you’re looking to accelerate your heart rate. If you get your heart rate in the fat-burning zone, your body will use your fat stores as fuel.
- Try incorporating some high-intensity interval training (HIIT) into your workout for an extra challenge. HIIT involves alternating between periods of high-intensity activity and lower-intensity recovery periods. Not only will HIIT help you torch more calories, but it will also help you improve your cardiovascular fitness and build endurance.
So next time you hit the treadmill, don’t be afraid to push yourself a little harder. Your body (and your waistline) will thank you for it.
2. Ellipticals
Ellipticals are often lauded as being among the best cardio machines for burning calories. But why is this?
After all, isn’t a calorie just a calorie, no matter how you burn it?
As it turns out, there are a few reasons why ellipticals are particularly good at helping you torch calories.
- Ellipticals provide a low-impact workout that is easy on your joints. Thus, you can push yourself harder and for extended periods without worrying about pain or injury.
- Ellipticals mimic the natural motions of your body, which helps you to engage more muscle groups and work them more efficiently.
- Ellipticals typically have built-in features to change your workout and keep your body guessing. Therefore, you can avoid plateaus that complicate your weight loss journey.
How to burn more calories on the elliptical:
- Try increasing the speed. This strategy will obviously result in a higher intensity workout and, therefore, more calories burned.
- You can increase the incline. Thus, the elliptical will feel more like a stair stepper and, again, lead to a higher calorie burn.
- You can increase the resistance. Pushing against a higher force also accelerates calorie burn.
- You can try HIIT. For example, you might do one minute at a high intensity, then one at a low intensity.
3. Rowing Machines
Rowing machines are often thought of as equipment for serious athletes. After all, rowing is an excellent way to build endurance and strength.
But what many people don’t realize is that rowing machines can also be a great way to burn calories and lose weight.
In fact, among all the cardio machines out there, rowing machines may be the best calorie-burners around. Here’s why:
- Rowing is a full-body exercise, meaning that it works your arms, legs, and core simultaneously.
- Because you’re resistance training with each stroke, you’re also burning more calories than with a regular cardio machine like a treadmill or elliptical.
- Rowing is also an excellent way to increase your heart rate and get your blood pumping.
How to burn more calories on the rower:
- Try increasing the speed at which you row. Moving faster requires more energy and results in a higher calorie burn.
- Increase the resistance on the rowing machine. This will make it harder to row and lead to a higher calorie burn.
- Do high-intensity interval training (HIIT) on the rowing machine. HIIT is an incredibly effective way to burn calories, as proven by many studies – and discussed at length on this website.
4. Assault Bikes
Assault bikes, also known as air bikes, are one of the most effective cardio machines for burning calories. Here’s why:
Unlike other cardio machines that rely on your body weight for resistance, assault bikes provide resistance through a flywheel. The flywheel is turned by pedaling, and the faster you pedal, the more resistance you create.
Consequently, assault bikes are ideal for high-intensity interval training (HIIT), which is more effective than steady-state cardio in terms of calorie burn. In fact, some studies point out that a 10-minute HIIT workout is just as effective as a 50-minute steady-state workout.
How to burn more calories on the assault bike:
- Try increasing your speed. More effort translates into more calories burnt in a shorter period.
- Add some HIIT to your workout routine. HIIT will make your workout more effective and help you torch even more calories.
5. Spin Bikes
Spinning can help you torch some serious calories. But why is that?
Well, there are a few reasons.
- Spin bikes tend to be relatively high-intensity. That means you’re working your muscles hard, and your heart rate is up. That translates into more calories burned.
- Spin bikes are weight-bearing when you’re standing up, meaning that your body has to work against gravity as well as the resistance of the pedals. That requires more energy and results in more calories burned.
- Spin bikes tend to have a large range of motion. That means more of your muscles are working, burning more calories.
How to burn more calories on the spin bike:
Here’s what you can do to up the ante:
- Pedal faster. Apart from the extra calorie burn, speed accelerates your heart rate, which is excellent for cardiovascular health.
- Add resistance to the bike by increasing the tension on the flywheel. As pedaling becomes difficult, your muscles have to work harder, burning more calories.
- Do HIIT (high-intensity interval training) spinning workouts. Make sure your spin bike has plenty of HIIT workouts built-in, or find some on YouTube. Alternatively, you can purchase a spin bike with access to virtual routines.
- Stand up on the bike while pedaling. Standing is a great way to get an intense workout, but it’s not for everyone. If you’re new to spin biking, it’s best to start slow and gradually work your way to more advanced techniques.
Wrap Up. What Exercise Machine Burns the Most Calories?
So, which gym machine burns the most calories? It depends on a few factors, including intensity, resistance, and engaged muscle groups.
It also depends if you’re using it or not.
Remember that a clothes hanger burns even fewer calories than breathing or browsing Instagram.
For example, some people feel exhilarated when running, empowered when rowing or incline walking, or relaxed on the elliptical. However, others may find these machines tedious and prefer a motivated virtual HIIT routine on their spin bikes.
However, the five machines above are generally considered among the best options for burning calories. If you’re looking to torch some serious calories, find out what suits you first.
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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