Most of us have the same goal when we walk into a gym: to burn the most calories in as little time as possible. However, many of us are at a loss for which machines will help us achieve that goal, especially if we want to choose one machine for a home gym.
There are a few things to know about the cardio machines. For starters, you get out what you put into your workout. The higher the speed and resistance or incline of a machine, the more calories you’ll burn. If your workout feels easy, it is easy and you aren’t getting a good calorie burn.
Read the article below to find out some rough estimates for how many calories you burn on each piece of popular cardio equipment.
Expect to burn between 600 and 1,200 calories per hour on a treadmill. Running is a great full-body exercise that engages your legs, core, and back. You have a few options when it comes to running on a treadmill:
● Run at a challenging pace for a set amount of time.
● Walk at a steep incline to engage different muscles and burn more fat.
● High-intensity intervals, i.e. sprinting. Set intervals for sprinting and walking or slow jogging.
On a stationary bike, you can burn between 500 to 1,000 calories in an hour. Cycling requires tons of power from your quads and is a simple yet effective calorie burner. However, it’s all too easy to get caught up in cycling at a leisurely pace. To ensure you’re burning calories effectively, try a fat burning workout where you do sprints that reach 85 rpm or above.
Elliptical trainers can be highly effective cardio machines when you use them properly, meaning you can burn between 600 and 800 calories per hour. It can be fairly easy to cheat an elliptical since the inertia of the pedals can reduce the effort you need to put into your exercise. To make sure you’re putting in the maximum effort, turn the elliptical up to a high resistance. You can burn more calories if you use the handles, too.
Rowing is a fantastic workout that engages your entire body. Your legs, arms, back, and core all get engaged when you go through the full row motion. Because of this, you can expect to burn between 700 and 1,100 calories per hour. To reach the upper end of this spectrum, row at a fast pace on a high resistance.
Stair climbers can become boring but are effective at burning calories when used correctly. You can usually get a calorie burn of 800 to 1,400 calories per hour on the stair climber. Walking up stairs engages large muscle groups in your legs, mainly your glutes and quads. However, it is easy to cheat on this machine by putting too much weight on the handles. Because the stair climber does cause lactic acid to accumulate quickly in your muscles, you’re better off working in short bursts while not holding onto the railing.
There are some key notes to takeaway here:
● You get out what you put in.
● Machines that engage your full body will burn more calories than ones that isolate muscle groups.
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