Treadmills burn more calories than ellipticals – but it depends on your workout. A 155-pound person running on a treadmill at a 10-minute mile pace burns about 372 calories in 30 minutes, compared to 335 calories on an elliptical. However, treadmills are high-impact, while ellipticals are low-impact and easier on joints. Your choice should depend on your goals, fitness level, and joint health.
Quick Comparison:
| Factor | Treadmill | Elliptical |
|---|---|---|
| Calorie Burn (30 min) | ~372 calories (155 lbs) | ~335 calories (155 lbs) |
| Impact | High (running/walking impact on joints) | Low (smooth motion, joint-friendly) |
| Workout Type | Primarily lower body (running/walking) | Full-body (arms, legs, core with handles) |
| Best For | High-intensity calorie burn, endurance | Low-impact, joint protection, full-body |
Key Takeaway:
- Use a treadmill if you want maximum calorie burn and can handle high-impact workouts.
- Choose an elliptical for a joint-friendly, full-body workout that still burns significant calories.
- Both machines can be effective; pick the one you’ll enjoy and stick with!
Calorie Burn Comparison: Treadmill vs Elliptical
What Affects Calorie Burn
The number of calories you burn during a workout depends on several factors, including your body weight, the intensity and duration of your workout, and the settings on the machine you’re using. For example, heavier individuals and those engaging in high-intensity activities – like running at 6 mph instead of walking at 3 mph – tend to burn more calories. Other elements, such as your age, fitness level, and whether you’re using handrails, also play a role.
"Too many machines ignore important factors such as your weight, use of handrails, or fitness level, which makes a big difference." – Jay Cardiello, strength and conditioning specialist and author of Bodyweight Strength Training
Calorie Estimates for Each Machine
Once you understand these variables, it’s easier to see why calorie burn differs between treadmills and ellipticals. Generally, treadmills come out slightly ahead in terms of energy expenditure. For instance, a 155-pound person running at a 10-minute mile pace on a treadmill burns about 372 calories in 30 minutes, while the same individual burns approximately 335 calories during a comparable workout on an elliptical.
For elliptical workouts, calorie burn adjusts based on body weight:
- 125-pound person: 270 calories
- 155-pound person: 324 calories
- 185-pound person: 378 calories
Intensity also makes a difference. A low-intensity elliptical session might burn between 200–300 calories per hour, while moderate intensity can increase that range to 400–500 calories. High-intensity workouts can push calorie burn even further, reaching 600–800 calories per hour.
Keep in mind: Calorie counters on cardio machines are not always accurate. Research shows that ellipticals, in particular, tend to overestimate calorie burn – sometimes by as much as 42%, or roughly 100 calories for every 30 minutes of moderate exercise.
Side-by-Side Comparison Table
Here’s a quick look at how calorie burn compares between treadmills and ellipticals across different body weights:
| Body Weight | Treadmill (30 min) | Elliptical (30 min) | Difference |
|---|---|---|---|
| 125 lbs | ~310 calories* | 270 calories | +40 calories |
| 155 lbs | 372 calories | 324 calories | +48 calories |
| 185 lbs | ~445 calories* | 378 calories | +67 calories |
*Estimated based on proportional scaling from the 155-pound baseline.
The treadmill’s calorie-burning advantage becomes more noticeable as body weight increases. This is because treadmills require you to fully support and propel your own body weight, while ellipticals offer additional support through their fixed pedals. These differences can help guide your decision based on your personal fitness goals and preferences.
Why Treadmills Burn More Calories
More Impact, More Energy Burned
Treadmills require more effort with every step you take, engaging a wider range of muscles compared to the smooth, gliding motion of an elliptical. This extra impact translates to higher energy expenditure, especially during intense workouts.
For example, running at a high intensity on a treadmill can burn around 606 calories per hour, while a moderate session on an elliptical typically burns about 365 calories per hour. That’s a significant difference, making treadmills a go-to option for those looking to maximize their calorie burn.
The Power of Incline and Intervals
Treadmills come with features like adjustable incline and interval training that can take your workout – and calorie burn – to the next level. Walking or running on an incline dramatically increases the energy your body uses. A 5% incline boosts the metabolic cost by 52%, while a 10% incline can increase it by a whopping 113%. For a person weighing 150 pounds, walking uphill adds about 48 extra calories per mile, which is a 60% jump in calorie expenditure.
Then there’s high-intensity interval training (HIIT). A 30-minute HIIT session on a treadmill can torch between 300–450 calories, and research suggests HIIT burns up to 30% more calories than steady-state exercises. Even better, combining HIIT with incline walking can increase calorie burn by 28% compared to walking on a flat surface. The beauty of treadmill interval training lies in its versatility – you can alternate between sprints and recovery periods, keeping your metabolism on its toes and constantly working harder.
Calorie Burn of the Treadmill vs Elliptical Trainer
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Why Ellipticals Work Well for Calorie Burn
Ellipticals are an effective way to burn calories while being gentle on your joints and working multiple muscle groups.
Low-Impact Exercise for Joint Protection
One of the standout features of ellipticals is their joint-friendly design. Unlike treadmills, where your feet repeatedly hit the surface, ellipticals keep your feet securely on the pedals throughout the motion. This eliminates the repetitive impact that can strain your joints.
"Elliptical exercise is known to be low-impact on the joints and could be a good alternative to something like walking or running for people with musculoskeletal issues." – Grace Horan, ACSM-EP, exercise physiologist at the Hospital for Special Surgery
Even with this low-impact design, ellipticals still deliver an impressive calorie burn. Depending on your weight, you can burn anywhere from 270 to 400 calories in just 30 minutes. The machine’s design also distributes your weight evenly between both legs, reducing the stress on each limb compared to higher-impact activities like running or walking. For those dealing with joint pain or arthritis, ellipticals provide a safer way to stay active while protecting your body.
But ellipticals don’t stop at being joint-friendly – they also support a well-rounded workout.
Full-Body Workout with Arm Handles
Ellipticals go beyond joint protection by offering a full-body workout. With the addition of arm handles, you can engage up to 80% of your muscles during a session. This means your arms, shoulders, chest, back, and core get a workout alongside your legs.
Taylor Easterling, a certified exercise physiologist, highlights this benefit:
"Proper use engages your upper body, core, and lower body. You work both your upper and lower body, so you may burn more calories than on other exercise equipment."
To make the most of this feature, focus on maintaining proper form. Distribute your weight evenly and move your arms in sync with your legs. This coordination not only enhances muscle engagement but also increases calorie burn. You can even tailor your workout by adjusting the resistance: lighten your grip on the handles to focus more on your legs, or push harder with your arms to give your upper body extra attention. This flexibility makes ellipticals a versatile choice for high-calorie-burning workouts.
How to Burn More Calories on Both Machines
Want to get the most out of your treadmill or elliptical workout? Here are some strategies to help you boost your calorie burn.
Use Interval Training
High-intensity interval training (HIIT) is a powerful way to maximize calorie burn on both treadmills and ellipticals. It alternates between intense bursts of activity and short recovery periods, keeping your metabolism elevated long after your workout ends.
"High-intensity interval training (HIIT) alternates brief bursts of max effort with recovery, boosting metabolism for up to 48 hours post-workout due to the interval-style elliptical exercise you did. You’ll burn more calories even while at rest during this period." – AF Coach Heather Anderson
For treadmill HIIT: Start with a warm-up, then alternate running at 10 mph for 45–60 seconds with walking at 3.5–4 mph for 15–20 seconds. Repeat this for seven cycles.
For elliptical HIIT: Warm up for 2 minutes at resistance 5 and incline 5. Then, alternate between 1 minute of high intensity (resistance 10–14, incline 5–11) and 2 minutes of moderate intensity (resistance 5–9, incline 7–11).
You can tweak these intervals to suit your fitness level. If you’re new to HIIT, opt for longer recovery periods paired with shorter bursts of effort. As you progress, shorten the recovery time and extend the high-intensity intervals to build endurance.
Increase Resistance and Incline
Once you’ve mastered HIIT, take things up a notch by adjusting the resistance and incline. For treadmills, increasing the incline can significantly boost calorie burn – up to 52% at a 5% incline and 113% at a 10% incline.
"The steeper the incline, the harder your body has to work to move against gravity. This extra exertion requires more energy, meaning you burn more calories in the process."
Start with a manageable 1% incline and increase it as your fitness improves. Combining incline walking with HIIT can burn up to 28% more calories compared to walking on a flat surface. Alternate between steep inclines and slower, lower-incline segments to keep your workout dynamic.
For ellipticals, adjusting resistance can mimic hill climbing, engaging more muscle groups and preventing workout plateaus. Try interval sprints, hill repeats, or steady-state climbs to challenge your body and maximize calorie burn.
Maintain Proper Form
Intensity is essential, but proper form is just as important. Good form not only maximizes calorie burn but also reduces the risk of injury.
"Proper form ensures each workout is safe, and the client leaves the training feeling better than when they came in. Proper form not only ensures safety but also improves workout effectiveness." – Sunny Health and Fitness
On the treadmill: Keep your back straight, shoulders back, and head up. Engage your core to maintain good posture. Distribute your weight evenly, keep a slight bend in your knees, and avoid leaning forward.
On the elliptical: Stand tall with relaxed shoulders and your head up. Keep your chin tucked and your elbows slightly bent. Hold the handlebars lightly, and align your spine by slightly pulling your hips forward. Make sure your whole foot stays on the pedal, distributing weight evenly – don’t tiptoe! Sync your arm movements with your legs for better muscle engagement. The motion should feel smooth and natural, like running or cycling.
These small adjustments can make a big difference in how effective your workout is and how many calories you burn.
Which Machine Should You Choose
The right machine for you depends on your fitness goals, physical condition, and personal preferences. Both treadmills and ellipticals are effective for burning calories, but each has its own set of benefits. Here’s a breakdown to help you decide:
Go for a treadmill if your main focus is burning calories at a high intensity and you don’t have joint issues. Treadmills are especially beneficial for runners and those training for endurance.
"For improving race times and uphill strength, the treadmill excels." – Jay Silva, certified strength and conditioning coach at TeachMe.To
Choose an elliptical if you need a low-impact workout, are recovering from an injury, or prefer a full-body exercise option.
"Because your feet remain grounded to the pedals, major joints commonly affected by arthritis or injury, like the ankles, knees, and hips may experience less impact." – Christine M. Conti, MEd, IDEA World 2023 Fitness Instructor of the Year
Both machines cater to different needs, making them valuable tools for various fitness levels. Beginners might find the elliptical’s low-impact design a gentler way to ease into cardio workouts. If you have any health concerns, it’s always wise to consult your doctor before starting a new exercise routine.
Still undecided? You can always mix it up. Alternating between a treadmill and an elliptical can keep workouts engaging and target different muscle groups. Research shows that both machines can deliver excellent fitness results.
In the end, what matters most is sticking with your routine. As the saying goes:
"The best one is the one that you keep doing." – medoy
Whether you prefer the treadmill’s high-intensity calorie burn or the elliptical’s joint-friendly versatility, consistency is the key to achieving your fitness goals.
FAQs
Does body weight impact how many calories you burn on a treadmill or elliptical?
Yes, your body weight significantly influences how many calories you burn on treadmills and ellipticals. Generally, heavier individuals burn more calories than lighter individuals when exercising at the same intensity and duration. For instance, a person weighing 155 pounds might burn approximately 372 calories during a 30-minute treadmill session, whereas someone weighing 125 pounds could burn around 270 calories on an elliptical in the same timeframe.
Other factors also come into play, such as workout intensity, muscle mass, and overall fitness level. Increasing the challenge – whether by speeding up, adding resistance, or adjusting the incline – can help you burn more calories on either machine.
Why is an elliptical better for people with joint problems than a treadmill?
Ellipticals are an excellent option for anyone dealing with joint concerns, thanks to their low-impact workout design. Unlike treadmills, which involve repetitive pounding from walking or running, ellipticals offer a smooth, gliding motion. This gentler movement significantly reduces strain on your knees, hips, and other joints, making it easier on cartilage and connective tissues.
This feature is particularly beneficial for people managing arthritis or recovering from injuries. Plus, ellipticals work multiple muscle groups, which can enhance overall stability and help lower the chance of additional joint stress. If keeping your joints safe is a priority, an elliptical allows you to stay active without unnecessary discomfort.
What’s the best way to burn more calories with interval training on a treadmill or elliptical?
To get the most out of your treadmill or elliptical workout, consider adding High-Intensity Interval Training (HIIT) to your routine. On a treadmill, alternate between short, intense sprints (30 seconds to 1 minute) and slower recovery periods, like walking or light jogging. This approach doesn’t just burn calories during your session – it also ramps up your metabolism afterward, thanks to the afterburn effect.
If you’re using an elliptical, crank up the resistance or incline for brief, challenging intervals, then switch to an easier pace for recovery. This keeps your heart rate up and activates more muscle groups, helping you burn more calories. Adjusting resistance and pace during these intervals can fine-tune your workout and make it even more effective. The secret? Stay consistent and give it your all!