The number of calories you burn on specific cardio machines depends on a variety of factors, including your gender, age, weight and muscle composition. Men, for example, have more muscle, which helps burn more calories. Men and women who are overweight burn more calories than those near their ideal weight. How you exercise also impacts calorie expenditure. For some, long bouts of cardio may work best, while interval training is most effective for others.
Treadmill
For those new to exercise, a treadmill is an easy-to-use, weight-bearing workout that is gentle on your joints. Beginners should start off by slowly walking for 10 to 15 minutes on the treadmill. As your fitness levels improve, increase the intensity as well as the duration of your workout. To make your workout more challenging, and to burn more calories, choose a preprogrammed workout that simulates hills and valleys. In 30 minutes, a person who weighs 145 pounds can burn 180 calories walking and 300 calories running.
Stationary Bicycle
Whether indoors or outdoors, a bicycle is easier on the joints and, for some, may be a more comfortable way to exercise. Stationary bicycles are available in upright and recumbent models. Recumbent stationary bicycles have a wider seat and added support for the back. If you pedal at a slow and steady speed without many challenges, such as hills, you can burn about 250 calories in 30 minutes. Increase the intensity level as well as resistance and speed and you can burn up to 500 calories in 30 minutes.
Elliptical
Similar to the treadmill, the elliptical is easy on your joints. You can run, walk or reverse directions in midworkout to exercise different sets of muscles, or select a preprogrammed workout to increase resistance, speed and intensity. In 30 minutes, a person who weighs 145 pounds can burn up to 300 calories. To burn more calories, spend 35 to 45 minutes on the elliptical and add other elements such as interval training.
Other Considerations
Other cardio machines that burn significant calories include the stair stepper, a stationary bike and the row machine. If you don't want to exercise on a machine, you can jump rope for 30 minutes or sign up for a step aerobics or cardio kickboxing class. Make a list of cardio workouts and activities that you enjoy and switch your routine every couple of weeks so you don't hit a weight-loss plateau or become bored with exercise.
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