Cardio equipment is ideal for improving endurance, increasing fat burning, and promoting overall fitness. However, not every piece of equipment is equally suitable for all training goals and fitness levels. While a treadmill allows for intensive running training, cross trainers and exercise bikes offer a more joint-friendly workout.
In this comparison, I present the most important cardio machines, explain their advantages and disadvantages, and help you make the best choice for your training.
1. Treadmill – For maximum endurance and speed
The treadmill is one of the classic cardio machines and is ideal for improving endurance and speed. It simulates outdoor running and offers a versatile workout thanks to its adjustable speed and incline.
Advantages:
- High calorie consumption (600–800 kcal per hour)
- Improves endurance and speed
- Adjust intensity through speed and incline
- Effective cardiovascular training
Disadvantages:
- High stress on the joints, especially at high intensity
- Increased space requirements
- High volume at high speed
Recommendation:
- Ideal for runners and endurance athletes
- Suitable for people with a high level of basic fitness
- Less suitable for people with knee or hip problems
2. Cross trainer – joint-friendly whole-body workout
The cross trainer combines an elliptical leg movement with a simultaneous arm movement. This activates both the leg and upper body muscles. The smooth movement protects the joints and reduces shock.
Advantages:
- Activates upper and lower body simultaneously
- Gentle strain on the joints
- Moderate calorie burning (500–700 kcal per hour)
- Improve coordination and mobility
Disadvantages:
- Less effect on explosive strength than on a treadmill
- Movement sequence takes some getting used to
- Uniform load can become monotonous in the long run
Recommendation:
- Ideal for beginners and people with joint problems
- Good for moderate endurance training
- Less suitable for targeted muscle building
3. Exercise bike – simple and safe cardio training
The exercise bike, also known as a stationary bike, offers a straightforward workout for the leg muscles and cardiovascular system. The seated position minimizes stress on the joints, making it particularly suitable for beginners and older people.
Advantages:
- Joint-friendly training through sitting position
- Easy to use and requires little space
- Moderate calorie burning (400–600 kcal per hour)
- Ideal for rehabilitation and beginners
Disadvantages:
- Limited training intensity compared to other devices
- Lack of activation of the upper body muscles
- Calorie consumption lower than with a treadmill or rowing machine
Recommendation:
- Suitable for beginners, elderly people and rehabilitation purposes
- Effective for improving basic endurance
- Less suitable for intensive interval training
4. Rowing machine – strength and endurance in one workout
The rowing machine provides an intensive full-body workout that engages up to 80 percent of your muscles. The pulling motion particularly targets the back, leg, and arm muscles while also building endurance.
Advantages:
- High calorie consumption (700–900 kcal per hour)
- Whole body activation with focus on back and legs
- Improve endurance and strength
- Ideal for core stability
Disadvantages:
- Technically demanding – correct execution is crucial
- Greater space requirement
- Lower back strain due to incorrect technique
Recommendation:
- Ideal for advanced athletes and strength endurance training
- Effective for improving core stability
- Less suitable for beginners without technical training
5. Stair Climber – Effective leg and butt workout
The Stair Climber simulates climbing stairs and particularly targets the leg and gluteal muscles. The smooth movement promotes strength endurance and ensures high muscular activation.
Advantages:
- Effective training of the leg and buttock muscles
- High calorie consumption (500–800 kcal per hour)
- Improve strength and endurance
- Increased heart rate due to continuous exercise
Disadvantages:
- High strain on knees and joints
- Uniform movement can become monotonous over time
- Increased space requirements
Recommendation:
- Suitable for advanced athletes
- Ideal for targeted leg and buttock training
- Less suitable for people with knee problems
6. Air Bike – Interval training at the highest level
The Air Bike combines upper and lower body training and is particularly suitable for high-intensity interval training (HIIT). The air resistance automatically adjusts to the force applied—the harder you pedal, the greater the resistance.
Advantages:
- Very high calorie consumption (up to 1000 kcal per hour)
- Activates upper and lower body simultaneously
- Effective for speed strength and endurance training
- Ideal for HIIT training
Disadvantages:
- Very high load – not suitable for beginners
- High noise level due to air resistance
- Rapid muscle failure due to high intensity
Recommendation:
- Ideal for advanced athletes and HIIT training
- Effective for improving explosive strength
- Less suitable for beginners and people with cardiovascular problems
7. Comparison of the most important features
|
Device |
Calorie consumption (per hour) |
Joint stress |
Muscle activation |
Training intensity |
Space requirements |
|
treadmill |
600–800 kcal |
High |
Lower body, core |
High |
High |
|
Cross trainer |
500–700 kcal |
Low |
Full body |
Medium |
Medium |
|
exercise bike |
400–600 kcal |
Very low |
Legs |
Low |
Small amount |
|
rowing machine |
700–900 kcal |
Medium |
Full body |
High |
High |
|
Stair Climber |
500–800 kcal |
High |
Legs, butt |
High |
Medium |
|
Air Bike |
800–1000 kcal |
Medium |
Full body |
Very high |
Medium |
Conclusion of the cardio equipment test & comparison
Choosing the right cardio equipment depends on your personal training goals and physical requirements.
- The treadmill is ideal for improving endurance and speed, while the cross trainer provides a joint-friendly full-body workout.
- The exercise bike is suitable for beginners and people with limited mobility.
- The rowing machine offers effective strength and endurance training, while the stair climber specifically targets the leg and buttock muscles.
- The Air Bike is the best choice for an intensive HIIT workout with maximum calorie consumption.
Choose the cardio machine that best suits your training goals and fitness level and sustainably increase your performance.
