This is the most effective cardio machine for weight loss, study finds

What did the study find?

The study, which was published in the Journal of Sports Science & Medicine in 2021, had nine healthy people use the treadmill, elliptical and rowing machines while researchers measured their fat oxidation, which is the process that the body uses to break down fat for energy.

Researchers discovered that treadmill workouts had higher rates of fat oxidation compared to the elliptical and rowing machines.

Why is the treadmill the most effective cardio machine for weight loss?

A lot of it has to do with what the treadmill is working. ‘The biggest muscles are in your lower body—your quads and glutes, among other things,’ says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. ‘The treadmill uses all of those.’ When you use bigger muscles in your body, you tend to burn more calories in the process, he says.

You also use your body weight on a treadmill, which can help build bone density, Matheny notes.

Check out one of Women’s Health‘s best under-desk treadmills below:

What are the best treadmill workouts for weight loss?

Matheny points out that there a lot of potential ways to use a treadmill, but suggests these if you’re looking to mix things up:

• Run or walk for a longer period of time, like three miles. (You can increase the speed and incline as you go, or to challenge yourself more.)
• Do intervals, like a minute or two of sprinting alternated with a minute of walking
• Aim to hit all heart rate zones, looking to do 20+ minutes with an elevated heart rate
• Use hand weights to challenge yourself more

If I’m looking to lose weight, should I switch to treadmill workouts?

The best workout is one that you’ll do consistently. While using a treadmill can help you burn a lot of calories, Matheny just recommends making sure to use your arms for proper form. ‘You shouldn’t pick an incline or speed that’s too high or too fast where you can’t use your hands,’ he says.

If you’ve never used a treadmill before, Matheny suggests starting slow. ‘Just take your time on it and focus on what you’re doing,’ he says. ‘Don’t text and walk.’

And if you really want to maximise your gains, Matheny recommends adding strength training to your fitness routine.

‘If you’re really trying to increase your metabolic rate in a resting state, you have to add muscle, which will require some strength training,’ he says.

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Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.