Cardio and Weight Loss: What Actually Works
When it comes to weight loss, the best cardio machine is the one you will use consistently. But if we are ranking by pure calorie-burning potential and overall effectiveness, some machines have a clear edge.
The Calorie Burn Rankings
Based on a 160-lb person exercising at moderate intensity for 60 minutes:
- Treadmill (running at 6 mph): ~600 calories/hour
- Rowing machine: ~500-600 calories/hour
- Elliptical: ~450-550 calories/hour
- Exercise bike: ~400-500 calories/hour
- Stair stepper hybrid: ~500-600 calories/hour (but harder to sustain)
Note: These numbers vary significantly based on intensity, body weight, and individual fitness level.
Why Treadmills Lead for Weight Loss
Treadmills rank highest because running is a weight-bearing exercise that forces your body to work against gravity with every stride. The calorie cost is simply higher than seated or gliding exercises.
Incline walking is particularly effective for weight loss because it burns significant calories with lower impact than running. Walking at 3.5 mph on a 12% incline burns nearly as many calories as jogging on a flat surface.
Our pick: The NordicTrack Commercial 1750 with its -3% to 15% incline range offers the most versatile weight-loss treadmill training.
Why Rowing Machines Are Underrated for Weight Loss
Rowing machines engage 86% of your muscles, creating a higher total caloric demand than lower-body-only machines. The full-body engagement also elevates your metabolic rate for hours after the workout.
Rowing is also easier on joints than running, meaning you can train more frequently without injury risk. The Concept2 RowErg delivers this benefit at the best price.
The HIIT Advantage
High-intensity interval training (HIIT) burns more calories per minute and creates a stronger afterburn effect than steady-state cardio. Some machines are better suited for HIIT:
- Rogue Echo Bike: The ultimate HIIT machine with unlimited air resistance
- Bowflex Max Trainer M9: Designed specifically for short, intense HIIT sessions
- Concept2 RowErg: Excellent for rowing intervals
The Sustainability Factor
Calorie burn numbers are meaningless if you stop using the machine after two weeks. Choose based on what you actually enjoy:
- Love running: Get a treadmill
- Hate impact: Get an elliptical or rower
- Need entertainment: Get a connected machine with guided classes
- Short on time: Get a HIIT-focused machine like the Max Trainer
Our Recommendation for Weight Loss
For maximum weight loss results, pair any cardio machine with a strength training component. Muscle mass increases your resting metabolic rate, meaning you burn more calories throughout the day. A combination like the Concept2 RowErg (cardio) and adjustable dumbbells (strength) creates a powerful weight-loss setup for under $1,500.
The machine that helps you lose weight is the one gathering the least dust.
