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So you want to lose weight at home and are thinking about buying exercise equipment. Which machine is best for weight loss — a treadmill, exercise bike, rowing machine, or elliptical? Consider them all, but there’s no one-size-fits-all answer. Read on to learn more.
How weight loss actually works
Before comparing machines, it helps to understand how weight loss happens. Exercise alone won’t make you lose weight if the rest of your lifestyle doesn’t support it. What you eat matters a lot.
Even using the best equipment won’t help much if you aren’t sleeping enough or eating balanced meals. Cut back on sugar and refined carbs, eat more protein, aim for at least five servings of fruit and vegetables daily, get around eight hours of sleep, and manage stress to support weight loss.
Basal Metabolic Rate (BMR)
A key concept is your Basal Metabolic Rate (BMR) — the number of calories your body needs at rest to maintain basic functions. More active people have higher daily calorie needs. Add the calories you burn during activity to your BMR and you get your Total Energy Expenditure (TEE).
Calorie deficit
To lose weight you must burn more calories than you eat — that’s a calorie deficit. Use online calculators to estimate how many calories you should eat to lose weight, then track what you currently eat using a calorie app.
Adjust portions, swap snacks, or cut high-calorie drinks to lower your daily intake.
Alternatives to calorie counting
If counting calories isn’t for you, try a simple food diary for a week. Write down everything you eat and drink, then review it to spot easy changes — fewer sugary snacks, less dessert, or less sugar in your drinks. Small swaps can add up.
Do this before buying exercise equipment — exercise won’t do much if your diet stays the same.
Home exercise machines — the options
Here are the most popular home cardio machines, with pros and cons.
Treadmill
Many people think treadmills are the best for weight loss because running tends to burn a lot of calories. Running uses more muscles to keep you upright, so it often burns more than cycling.
For example, a medium-build man might burn about 800 calories in an hour of moderate cycling and about 1,000 calories in an hour of moderate running. But calories burned depend on intensity — an elliptical or other machines can match or exceed running if you work hard enough.
Questions to ask before buying:
– Do you enjoy running? You’re more likely to stick with something you like.
– Any knee problems? Treadmills can stress knees, so start slowly and use good running shoes.
– Do you have space? Treadmills are large; consider folding models if space is tight.
– What’s your budget? Prices range from under £500 to over £1,000. Shop around for the best fit.
Exercise bike
Exercise bikes are low-impact and good for people with knee issues, older adults, or anyone with limited mobility. You sit while you pedal, which reduces stress on the knees.
Types:
– Recumbent bikes: Easier to get on and off, offer back support, good for older or heavier users.
– Upright bikes: Standard option for most people.
– Spin bikes: Built for harder workouts and higher resistance, better for burning more calories in less time.
Features like heart monitors or screens raise the price. Folding bikes save space.
If you’re a beginner, an upright bike is a good start. If you already exercise and want a challenge, a spin bike is better. Spin bikes typically burn more calories than upright bikes, but treadmills can burn even more depending on intensity. Choose based on your preferences and goals: cycling fans and people who like tough workouts will prefer spin bikes.
Elliptical cross trainer
Ellipticals give a full-body workout by using both legs and arms, so they can burn many calories when used at higher intensity. They’re easier on the joints than running and a good choice if you can’t run for long.
An elliptical is right for you if:
– You want a full-body workout
– You don’t like running or can’t run for long
– You have knee issues and need a low-impact option
Rowing machine
Rowing works the upper body, back, abs, and legs and is low-impact on the knees. It can burn a lot of calories if you push yourself, but it can be tough for beginners because arm and back muscles fatigue quickly.
Tips and cautions:
– Start with short sessions (e.g., 5 minutes) and build up. Beginners may not burn many calories at first.
– Try a rowing machine at the gym first to see if you enjoy it — some people find the motion repetitive.
– Rowing still involves knee bending; check with a doctor or physiotherapist if you have knee problems.
Rowing is a good choice if you:
– Enjoy steady, repetitive workouts
– Want to strengthen your upper body
– Don’t have knee issues
Rowing machine FAQ
Can rowing help lose belly fat?
Yes. Rowing burns calories and can reduce body fat when used to raise your heart rate as part of an overall program.
How long should you row to lose weight?
Aim for consistent workouts. For best results, try 30–50 minute sessions, five to six times a week, at a moderate pace where you can still talk comfortably.
Is rowing better than running?
Rowing builds more muscle than running, which can help with weight loss. Outdoor rowing burns more calories than a machine, similar to how outdoor running can burn more than treadmill running.
Does rowing tone the arms?
Yes. Rowing works shoulders, abs, arms, and back, and helps tone the upper body.
Can you row every day?
Yes, if you start slow. Ten to 15 minutes of moderate rowing daily is a reasonable starting point.
What makes a solid rowing workout?
A focused 20-minute session at 25–30 strokes per minute can be an effective lunchtime workout.
Final thoughts — picking the best machine
There’s no single best home machine for weight loss. It depends on your goals, fitness level, preferences, and joint health. The most important thing is to pick a machine you’ll use consistently and to work at an intensity that burns enough calories.
Start on an easy setting to learn the machine, then increase difficulty as your fitness improves. Combine cardio with strength training to speed up weight loss.
Recommendations
If you’ve decided which type of machine you want, here are some popular models to consider:
– NordicTrack T Series Treadmills
– XTERRA Fitness TR150 Folding Treadmill
– Marcy Recumbent Exercise Bike with Resistance ME-709
– Exerpeutic Folding Magnetic Upright Exercise Bike with Pulse
– ANCHEER Elliptical Machine Trainer Magnetic Smooth Quiet Driven with LCD Monitor and Pulse Rate Grips
– Concept2 Model D Indoor Rowing Machine with PM5
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Best Folding Exercise Bikes