{"id":389442,"date":"2025-09-22T15:59:07","date_gmt":"2025-09-22T13:59:07","guid":{"rendered":"https:\/\/prod-wordpress-us-axcnctctascwauf7.eastus2-01.azurewebsites.net\/?p=389442"},"modified":"2025-10-09T06:36:31","modified_gmt":"2025-10-09T10:36:31","slug":"stationary-bike-vs-treadmill-vs-elliptical-which-option-should-you-choose","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/stationary-bike-vs-treadmill-vs-elliptical-which-option-should-you-choose","title":{"rendered":"Stationary Bike vs. Treadmill vs. Elliptical: Which Option Should You Choose?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h1 class=\"post-title mt-3 mb-3\">Stationary Bike vs. Treadmill vs. Elliptical: Which Option Should You Choose?<\/h1>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758821992990{background-image: url(..\/wp-content\/uploads\/2025\/09\/stat.jpg?id=389908) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758822061438{margin-right: 10px !important;}&#8221;]<\/p>\n<h3>This beginner-friendly guide will help you select the best exercise equipment for you.<\/h3>\n<p>Adults who engage in at least 150\u2013300 minutes of moderate exercise per week, or 75\u2013150 minutes of vigorous activity, tend to maintain better health for a longer period of time. Going beyond these guidelines may help people to live even longer, the American Medical Association reports.<\/p>\n<p>Stationary bikes, treadmills, and ellipticals can give you a great cardio workout, benefiting your heart and overall health. And with each of them, you can opt for any level of intensity you choose. This means you can start using them at any fitness level, then continue adapting your workout to fit your needs. Techniques like\u00a0high-intensity interval training (HIIT)\u00a0work well with these machines, and many models come with handy preset workouts. Plus, you can easily pop on a podcast or TV show while you\u2019re working out with any of them!<\/p>\n<p>But what are the differences between these exercise machines? We\u2019ll provide a beginner-friendly overview of the main benefits of stationary bikes, elliptical machines, and treadmills, as well as their drawbacks, so you can make an informed choice on the right one for you.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-5599\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20231205174534\/pexels-element-digital-775025-1024x767.jpg\" alt=\"Person riding stationary bike\" \/><\/figure>\n<h4>Stationary Bike<\/h4>\n<p>A stationary bike gives you most of the benefits of road biking, but without the added hazards. Let\u2019s examine stationary bike benefits, drawbacks, and average calories burned.<\/p>\n<h5>Benefits<\/h5>\n<p>Stationary bikes can deliver a range of benefits, such as:<\/p>\n<ul>\n<li>A stationary bike gives you a low-impact workout. Your joints won\u2019t be constantly jolted as you cycle<em>.\u00a0<\/em><\/li>\n<li>Stationary cycling strengthens your cardiovascular health, decreasing blood pressure, cholesterol, and body mass. One study found that indoor cycling can\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6722762\/\">decrease systolic blood pressure<\/a>\u00a0(SBP) by 4.3% after three months and 11.8% after six months.<\/li>\n<li>Biking helps you maximize your oxygen intake<em>.\u00a0<\/em>Over time, you can gain more energy and\u00a0increase your stamina\u00a0by using a stationary bike regularly.<\/li>\n<li>Stationary cycling is great for\u00a0<a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/other-activities\/benefits-of-stationary-biking\">people with arthritis<\/a>. It can even ease their symptoms by lubricating the joints and increasing muscle tone, allowing the muscles to better support the joints, according to the Arthritis Foundation.<\/li>\n<li>Cycling strengthens the muscles in your lower body substantially. \u201cYour glutes, quads, hamstrings, and calves are all activated when you pedal, and by dialing up the resistance on your bike, you can increase the strength challenge on these muscles,\u201d writes\u00a0<a href=\"https:\/\/www.self.com\/story\/benefits-of-cycling\">Jenny McCoy in\u00a0<em>Self<\/em><\/a><em>.\u00a0<\/em><\/li>\n<li>Your core and posture can improve from cycling as well if you work to maintain proper posture during your workout.<\/li>\n<li>Indoor cycling\u00a0can even improve bone mineral density, potentially decreasing the risk of fractures, research published in the journal\u00a0<em>Medicina\u00a0<\/em>has found.<\/li>\n<li>Since your feet stay firmly on the pedals, using a stationary bike can be a relatively safe form of exercise.<\/li>\n<li>Stationary bikes can also be a compact option for a home gym.<\/li>\n<\/ul>\n<p>In addition to these stationary bike benefits, consider the calories they can help you burn during your exercise routine.<\/p>\n<h5>Estimated Calories Burned<\/h5>\n<h4>Understanding calorie burn calculations<\/h4>\n<p>For a person who weighs 150 pounds, a moderate 60-minute workout on a\u00a0stationary bike burns an average of 480 calories. Meanwhile, a 60-minute elliptical machine workout\u00a0burns roughly 340 calories. Walking briskly on a treadmill would burn about 270 calories, although this could be increased by changing the incline.<\/p>\n<p>Keep in mind that these numbers are only estimates and will vary based on individual factors (such as age, gender, and fitness level) in addition to the type of equipment and level of resistance used.<\/p>\n<h5>Drawbacks<\/h5>\n<p>The seat of a stationary bike can feel uncomfortable to some people at first. However, padded shorts and proper form can help over time.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-5600\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20231205174604\/pexels-andrea-piacquadio-3757957-1024x683.jpg\" alt=\"Person running on treadmill\" \/><\/figure>\n<h4>Treadmill<\/h4>\n<p>You\u2019ve likely used a treadmill at some point in your life. But what are the key health impacts of doing so? Let\u2019s explore them now.<\/p>\n<h5>Benefits<\/h5>\n<p>There are many benefits to using a treadmill, such as:<\/p>\n<ul>\n<li>A regular cardio workout on a treadmill\u00a0<a href=\"https:\/\/health.usnews.com\/health-care\/patient-advice\/articles\/exercises-for-people-with-hypertension\">lowers<\/a>\u00a0blood pressure,\u00a0<a href=\"https:\/\/www.healthline.com\/health\/treadmill-weight-loss\">reduces risk<\/a>\u00a0of heart disease, and improves overall health. Because running is a weight-bearing activity, a treadmill can potentially provide a\u00a0<a href=\"https:\/\/www.themanual.com\/fitness\/stationary-bike-vs-treadmill\/\">more challenging<\/a>\u00a0workout than a stationary bike or elliptical machine, although this varies based on workout speed and intensity.<\/li>\n<li>The impact of a treadmill can promote increased bone density.<\/li>\n<li>Working out on a treadmill can burn substantial calories. Using a combination of speed and incline changes, you can do HIIT exercises effectively.<\/li>\n<li>You can vary your workout between walking, jogging, and sprinting, providing lots of flexibility.<\/li>\n<li>The treadmill engages your\u00a0<a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a26839039\/elliptical-vs-treadmill\/\">core muscles<\/a>\u00a0more than an elliptical.<\/li>\n<li>If you\u2019re training for a marathon, the treadmill is your best bet, as it can prepare you for long-distance running.<\/li>\n<\/ul>\n<p>To make your workout even more challenging, you could consider using a non-motorized treadmill, which is powered by your own feet.<\/p>\n<h5>Estimated Calories Burned<\/h5>\n<p>What about estimated calories burned on a treadmill? A person who weighs 150 pounds running at approximately six miles per hour burns around\u00a0550-680 calories\u00a0per hour, though this will vary based on speed, incline, and other factors.<\/p>\n<h5>Drawbacks<\/h5>\n<p>If you\u2019re prone to falling or have a high risk of bone injuries like shin splints, the treadmill could pose a risk. Likewise, if you have arthritis, the treadmill may not work for you because of the impact involved. However, some treadmills do have built-in shock absorption, which can lower the impact to some extent.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-5601\" src=\"https:\/\/media.v3.cms.blinkfitness.com\/jpgpng\/sites\/5\/20231205174614\/pexels-shotpot-4046658-1024x683.jpg\" alt=\"Man using an elliptical\" \/><\/figure>\n<h4>Elliptical<\/h4>\n<p>Elliptical machines move with a gliding motion, like a mix of skiing and climbing stairs. The motion is similar to running, although it\u2019s not quite the same as running on a treadmill.<\/p>\n<h5>Benefits<\/h5>\n<p>Ellipticals have numerous benefits:<\/p>\n<ul>\n<li>The elliptical is super beginner-friendly, making it one of the\u00a0<a href=\"https:\/\/www.shape.com\/fitness\/cardio\/elliptical-workout-for-beginners\">least intimidating<\/a>\u00a0cardio machines you\u2019ll see at the gym.<\/li>\n<li>Ellipticals are also\u00a0<a href=\"https:\/\/www.si.com\/showcase\/fitness\/elliptical-vs-treadmill\">low-impact<\/a>, meaning they\u2019re easy on the knees, ankles, and hips. If you want to take it easy on your joints or are\u00a0<a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/elliptical-vs-treadmill#elliptical-pros\">recovering from an injury<\/a>, the elliptical may be right for you.<\/li>\n<li>Like bikes and treadmills, the elliptical can provide a great cardio workout that lowers blood pressure and improves health and fitness.<\/li>\n<li>The elliptical\u00a0<a href=\"https:\/\/health.clevelandclinic.org\/treadmill-or-elliptical-how-to-decide-whats-your-best-workout\/\">works more muscle groups<\/a>\u00a0than a treadmill, especially if you\u2019re using a cross trainer that integrates hand movements. Plus, you can cycle backward to target muscles in different ways.<\/li>\n<li>Many also have arm handles, so you can give your\u00a0<a href=\"https:\/\/www.shape.com\/fitness\/cardio\/elliptical-vs-treadmill\">upper body<\/a>\u00a0some gentle resistance training.<\/li>\n<li>Most machines allow you to increase the resistance, boosting the difficulty of your workout.<\/li>\n<li>The elliptical machine can help improve your balance as well. There also may be less risk of falling than on a treadmill, as your feet stay in one place.<\/li>\n<\/ul>\n<p>These elliptical benefits make them a popular option at gyms across the country.<\/p>\n<h5>Estimated Calories Burned<\/h5>\n<p>Depending on your weight and the intensity of the workout, you can\u00a0burn 285 to 420 calories an hour on the elliptical. A woman who weighs 170 pounds will burn an average of 385 calories per hour on an elliptical machine. Doing a HIIT workout on the elliptical will increase this number.<\/p>\n<h5>Drawbacks<\/h5>\n<p>The elliptical doesn\u2019t target your core muscles as much as running on a treadmill. Plus, the machine does some of the work of moving for you, meaning it may not burn calories as efficiently as a treadmill.<\/p>\n<p>Furthermore, elliptical machines may be the least accurate in terms of calorie counting. They may overestimate calories burned by 20\u201342%. Health experts say the machine\u2019s calorie count doesn\u2019t factor in how momentum is built up during a workout. However, that\u2019s not a reason to avoid ellipticals. You can estimate the calories you\u2019ve burned manually, using an online calculator, and the workout is still highly beneficial.<\/p>\n<h4>The bottom line<\/h4>\n<p>Whichever option you\u2019re considering, remember that weight affects calorie burn\u2014a person who weighs 190 pounds will expend more energy performing the same exercise as a person who weighs 140 pounds. Increased muscle mass will enhance calorie burn as well.<\/p>\n<p>Do you enjoy one of these options more than the others? Consider your own preferences and fitness objectives when making a choice. If you have any health concerns, talk with your doctor about the best option for you as well.<\/p>\n<p>By understanding treadmill benefits, as well as the benefits of stationary bikes and elliptical machines, you can tailor your workout to your needs. And of course, you can consider using more than one of these machines in order to work more muscle groups without overstressing any of them.<\/p>\n<p>If you\u2019re still not sure which option is right for you,\u00a0our certified Personal Trainers\u00a0are here to help. Reach out today![\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;] Stationary Bike vs. Treadmill vs. Elliptical: Which Option Should You Choose? [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1758821992990{background-image: url(..\/wp-content\/uploads\/2025\/09\/stat.jpg?id=389908) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}&#8221;][vc_empty_space height=&#8221;580px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;25px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;.vc_custom_1758822061438{margin-right: 10px !important;}&#8221;] This beginner-friendly guide will help you select the best exercise equipment for you. Adults who engage in at least [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":389908,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-389442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389442","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=389442"}],"version-history":[{"count":6,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389442\/revisions"}],"predecessor-version":[{"id":391868,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389442\/revisions\/391868"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/389908"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=389442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=389442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=389442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}