Elliptical Machine vs. Treadmill: Which Should You Pick?

“CARDIO MACHINE” HAS become a catch-all term to describe exercise bikes, treadmills, rowers, and ellipticals. Categorizing an entire section of your commercial gym can be practical, sure—but the unique benefits of each type of apparatus get lost in that label. Not all cardio machines are created equal, and the one that works best for you will depend on several factors, like your goals, your weight, and your injury history, and more.

Two of the most popular options are the treadmill and elliptical. You’ll find them in virtually every gym, from mom-and-pop shops to big-box chains. Both allow you to get moving and raise your heart rate—but that’s where the similarities stop.

To help you figure out whether you’re #TeamTread or #Elliptigain, we spoke to Chris Parnell, an NYC-based personal trainer and Men’s Physique competitor in the World Natural Bodybuilding Federation.

The Differences Between Elliptical Machines and Treadmills

Let’s start with the commonalities these two cardio titans share. Both have controls that allow you to alter the speed, incline, and resistance of your workout; they enable you to jack up your heart rate, and they let you move on a fixed path in the sagittal plane (movement when your arms and legs move forward and backward).

Other than that, the look of these cardio machines and how they feel when you use them are completely different. Here’s how each machine moves, feels, and fits into a workout.

The treadmill is a long platform with a motorized belt tread that allows you to run in place. Runners of all levels use treadmills for training, both as an all-weather option and for specific workouts designed to maintain a consistent pace or incline level, which can be a useful approach to improving performance and fitness.

Many folks gravitate to treadmills because they let you walk and run indoors, they’re great for performing intervals since you can easily hop off them, and if you crank up the incline, they provide a killer hamstring and glute workout.

“The treadmill is the most practical machine to progress a client with,” says Parnell. “Most clients come to me to improve body composition, so I’ll start them with walking, progress to a brisk walk, and eventually incline walking. The goal is to keep the heart rate between 60 percent and 80 percent of their max. There are plenty of calculators online to help estimate that.”

Read More: The Best Treadmills to Buy, Tested By Experts

The Elliptical Machine

On the other hand, elliptical machines are clunkier-looking rigs with two upper-body handles and two foot pedals that rotate back and forth on a fixed track in an elliptical motion. They’re meant to mimic the movement patterns of running and walking, but don’t require striking a surface with your foot.

“This is a low-impact aerobic machine, which is advantageous for promoting joint protection,” says Parnell.

Related: The 6 Best Ellipticals, Tested By Trainers

Benefits of the Treadmill

Allows for Running Training

Ellipticals may mimic the motion of running, but only the treadmill lets you actually walk, jog, or run. “The specificity of how humans move is the treadmill’s biggest strength,” says Parnell.

Running in place in a controlled environment might have some purists foaming at the mouth—but no machine better replicates actual running mechanics than the treadmill. And there are some advantages—treadmills let you run uninterrupted by traffic lights, uneven sidewalks, or unpredictable weather.

Supports Sprinting and Intervals

Treadmills are ideal for structured interval training. Many models include built-in timers or interval modes that let you program speed shifts every 30 seconds or minute. Even without those features, transitioning between sprints and rest is seamless—you can straddle the belt during recovery and jump back on when it’s go time.

Allows for More Challenging Workouts

Many treadmill models allow you to manipulate the incline to challenge your posterior chain. Crank it up, and your glutes and hamstrings will fire as you drive up the slope.

One of the most popular examples is the viral 12-3-30 workout: set the incline to 12%, speed to 3 mph, and walk for 30 minutes. It sounds simple…until you try it. The climb creates more muscular demand than a flat jog.

Benefits of the Elliptical

Easier on Your Joints

Ellipticals have large foot-shaped platforms you stand on, as you glide back and forth like you’re in La La Land. Because your feet never leave the pedals, there’s no pounding or ground reaction force with each stride.

That means you lose out on the bone-loading benefits of treadmill walking but gain something arguably more important for many lifters: Less joint impact.

If you have a preexisting injury, always check with a medical professional before using a cardio machine. That said, the elliptical is generally considered a safer option for people with lower-body joint issues than high-impact options like running.

Related: These HIIT Workouts Will Make You Forget Boring Cardio

Friendlier for Bigger Builds

If you’re carrying more weight—whether muscle, body fat, or both—the elliptical may be the more comfortable choice for cardio. Since it’s a zero-impact machine, you’re not putting stress on your joints with every stride like on a treadmill.

There’s also a coordination factor. Treadmills require more balance and rhythm to walk or run fluidly on a moving belt. If you’re on the heavier side, that can feel awkward. The elliptical, on the other hand, locks you into a fixed path, reducing the chance of tripping or misstepping. It keeps your movement smooth, controlled, and safe.

Better for Long, Slow, Steady State Workouts

Some guys want to hit the gym and just move for extended periods, with a TV or a book for company. If you like to read or stream while you do cardio (no judgment here), the elliptical is your best bet. Because it requires less balance and coordination than a treadmill, there’s a much lower risk of wiping out mid-episode.

And if you’re logging 30 minutes plus per session, pairing your cardio with a show or book can turn a slog into something you actually look forward to. Think of it as a smart way to double-dip on your “me time.”

Which Machine Burns More Calories?

Calorie burn will be largely variable depending on individual factors, so shouldn’t choose your cardio machine based solely on numbers. If you train hard, stay consistent, and manage your nutrition, both machines can help you torch fat and boost endurance. The quick answer, though: Running on a treadmill will likely burn more calories than a hard elliptical session.

According to the Compendium of Physical Activities, running on a curved treadmill at 7 MPH burns 11 metabolic equivalents, or METs. METs are a unit of measurement of your working metabolic rate versus your resting metabolic rate. They scale, so the more intense the activity you’re doing, the more your METs multiply. Comparatively, using an elliptical at a “vigorous” effort burns 9 METs.

Once you know your METs, you can determine your total caloric burn using this formula: METS x 3.5 x BW(KG) / 200 = kcal per minute. Say you weigh 180 pounds, using this calculation, you’d burn 15.5 calories per minute running on a treadmill or 12.7 calories per minute during a brutal elliptical workout. You can also use this calculator to get an idea of how many calories you burn during various types of exercise.

Which Cardio Machine Should You Use?

There isn’t a wrong answer to this question. Both the elliptical and the treadmill are solid ways to add cardio training to your routine. Some people might have better experiences with one over the other, though, depending on their individual needs. Here are some factors you can consider that will help you choose the best cardio machine for your training days:

• If You’re a Runner: Treadmill. Since the treadmill lets you run freely, this is the best option for folks who are focused on run training.
• If You Have Achy Joints: Elliptical. Since the elliptical is a zero-impact machine, you won’t risk aggravating your knees, hips, or ankles.
• If You Prefer Long Steady State Cardio Sessions: Elliptical. Again, it’s a no-impact machine that requires less coordination, making it a safer pick for lengthy workouts.
• If You Want to Do Sprints or Intervals: Treadmill. You have better control over your sprinting mechanics (hip extension and knee flexion) and can easily hop on and off the belt.

Best Treadmills and Elliptical Machines for Home Training

Want to add a cardio component to your home gym? Whether you think a treadmill or elliptical machine—or both—will be best for your personal goals, you can trust these standout models for your needs.