When it comes to getting fit, cardio is one of the most effective tools at your disposal. It strengthens your heart, improves lung capacity, boosts metabolism, and, for many, plays a central role in burning calories and managing weight.
But not all cardio equipment is created equal. Some machines burn calories faster than others, and your personal preferences, fitness level, and training goals all affect which one is right for you.
In this guide, we break down the most popular types of cardio equipment and explore which ones offer the most efficient calorie burn - along with tips on how to get the most out of each workout.
Why Calorie Burn Varies Between Machines
Before diving into the specifics, it’s important to understand why some machines burn more calories than others. Several factors influence your energy expenditure during cardio exercise, including:
- Muscle groups involved: The more muscles you use, the more calories you burn.
- Impact level: High-impact activities generally require more effort than low-impact ones.
- Workout intensity: Faster speeds or higher resistance mean more energy is needed.
- Body weight and fitness level: Heavier people and those new to exercise may burn more calories initially.
Treadmills For Weight Loss
Estimated Calories Burned: 600–1,200 per hour
(Intensity dependent: walking vs. running)
Treadmills are among the most popular pieces of home cardio equipment - and for good reason. Running or walking on a treadmill activates large muscle groups in the legs and core, and the ability to adjust speed and incline allows for high-intensity training that rapidly burns calories.
For those aiming to lose weight or improve cardiovascular fitness, the treadmill offers both flexibility and intensity. Walking briskly uphill can be just as effective as a light jog, and interval training (alternating between high and moderate intensity) maximises results in shorter time frames.
Recommended Treadmill
The BT3105 Treadmill is designed for convenience, durability, and an engaging workout experience. With 13 smart programs, adjustable speeds ranging from 0.8 KPH to 10 KPH, and a 3-section manual incline, this treadmill offers a versatile fitness solution for all levels.
Rowing Machines For Weight Loss
Estimated Calories Burned: 600–1,000 per hour
Rowing machines are often overlooked but incredibly effective. Unlike machines that focus mainly on the lower body, rowing engages nearly every major muscle group: legs, glutes, back, core, and arms - which means a higher overall energy output.
Proper rowing form is essential, but once mastered, it offers a low-impact way to raise your heart rate and burn calories fast. It’s particularly well-suited for those who want to combine strength and cardio in a single, efficient workout.
Recommended Rowing Machine
The BR3010 Rower and Gym from Body Sculpture is a versatile machine designed to provide both cardio and strength training in one compact unit.
Elliptical Trainers For Weight Loss
Estimated Calories Burned: 500–900 per hour
Elliptical trainers offer a low-impact cardio option that’s gentle on the knees, hips, and back - making them a smart choice for older adults, beginners, or anyone recovering from injury. Despite the low impact, they can still provide a high-calorie burn, especially when resistance levels are increased.
Many elliptical machines also feature moving handlebars, allowing you to engage your upper body for an even more comprehensive workout.
Recommended Elliptical Trainer
The BE5920 Elliptical Trainer supports bi-directional movement, full-body engagement, and adjustable resistance. It's quiet, compact, and ideal for home workouts that balance performance with joint safety.
Exercise Bikes For Weight Loss
Estimated Calories Burned: 400–800 per hour
Exercise bikes are excellent for burning calories while keeping stress off the joints. Upright bikes offer a more traditional cycling experience, while spin bikes and studio models allow for high-intensity interval training (HIIT), which is one of the most efficient ways to burn fat in a short amount of time.
The key to maximising calorie burn on a bike is adjusting resistance and incorporating sprints or climbs into your workout.
Recommended Exercise Bike
The BC4752 studio exercise bike offers a full-body cardio workout with a smooth and quiet operation, perfect for anyone looking to improve fitness without disrupting their home environment
Tips for Maximising Calorie Burn on Any Cardio Machine
Regardless of which machine you use, there are a few strategies to get the most out of your workout:
- Use intervals: Alternate between high and moderate intensity to increase calorie burn and cardiovascular benefits.
- Increase resistance or incline: More effort = more energy burned.
- Engage your core: Keep good posture and activate your core muscles throughout.
- Stay consistent: Regular workouts matter more than short bursts of effort.
If your main goal is to burn as many calories as possible, treadmills and rowing machines generally offer the best return on effort. However, the right cardio machine for you is the one you enjoy using consistently - whether that's a high-intensity run, a smooth cycling session or a low-impact elliptical routine.
At Body Sculpture, you'll find a selection of cardio equipment designed to suit all goals, spaces, and experience levels. Explore the full range to find the machine that fits your lifestyle and helps you move closer to your fitness goals.
