Which exercise machine burns the most calories and body fat? Actually, whichever one you will use most often. No one machine will satisfy every exerciser, and the options are abundant. Availability is a factor, too. Equipment is expensive, and most users choose fitness centers or community programs that may not offer every type of machine. Try whatever is available to you and pick a favorite.
Treadmill
The treadmill is one of the oldest exercise machines. Basically it is a moving belt on which you walk or run. Most now have incline and speed options, so workout intensity may be adjusted to suit your preferences. Speed and difficulty matter. The amount of calorie burn that you experience depends on your bodyweight, your speed level and rate of difficulty. Treadmill running is an effective way to lose fat, but those with knee or back problems should avoid this high-impact training.
Elliptical Trainer
Elliptical trainers combine the walking motion of a treadmill and the simplicity of a stair climber. An elliptical provides both aerobic and resistance training and builds muscles as well as burns calories. An hour on an elliptical trainer will burn about the same number of calories as will running fast on a treadmill, but with less wear and tear on joints. It is ideal for those seriously overweight.
Bicycles
Exercise bicycles come in two styles: upright and recumbent. An upright bicycle resembles a regular bicycle and is used in indoor cycling training, allowing for varying speeds and simulated inclines. Recumbent bikes have a bucket seat with the pedals in front and are best for overweight people or those with back problems. Either may be used to burn fat effectively, but they are best used at a strong pace and for fairly long periods for maximum effect. The Mayo Clinic says bicycling at less than 10 mph burns about 292 calories if you are 160 pounds.
Rowing Machines
Rowing machines provide full-body workouts of the arms, shoulders, back and legs. The rower is seated and works simulated oars in a constant rowing motion. A rowing machine can burn calories in an intense workout at a rate that can be equaled on treadmills or bikes only by working at top speeds. A Nutribase calorie table shows the average calorie burn rate at 300 to 400 for 30 minutes of rowing. This exercise burns a lot of calories because it involves so many muscles; however, it may be hard on hands and wrists.
Steppers
Stair-stepper machines vary in features, but they all have steps that move up and down as a person puts weight on them. Machines usually have controls to let a user vary the speed and intensity of the stepping. Steppers work leg and hip muscles and are popular with women. They can burn as many calories as treadmills and bikes at a high intensity.
Ski Machines
Ski machines are variations of treadmills and ellipticals. They simulate the arm and leg movements of cross-country skiing -- one of the most strenuous exercises. Speeds and inclines can be varied to increase the difficulty. They are effective fat-burners, because they use a lot of muscles. An hour on a ski machine can easily duplicate an hour on a treadmill, elliptical or bicycle -- but not all exercisers are comfortable with the skiing motion.
References
- Getting in Shape; Top Workout Equipment for Aerobic Fat Burning Exercise; June 2010
- Ask the Trainer; Best Cardio Machines; Mike Behnken, MS, CSCS
- Health Guidance; Five Great Exercise Machines for Burning Fat; Jim Neill
- Dr. Mike; The Best Fat-Burning Machine; Dr. Mike Rousell; March 2008
- Lose Belly Fat; Home Exercise Equipment: Which Burns the Most Calories; August 2011
- Get-Fit Guy; Which Exercise Machine Burns the Most Calories?; Ben Greenfield; August 2010
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