Exercise Bike vs. Treadmill: Which Is the Better Cardio Workout for You?

Table of ContentsView AllTable of ContentsJoint HealthCalorie BurnWeight LossMuscles WorkedPros and Cons of TreadmillsPros and Cons of Exercise BikesDeciding Which to Use

Table of ContentsView All

View All

Table of Contents

Joint Health

Calorie Burn

Weight Loss

Muscles Worked

Pros and Cons of Treadmills

Pros and Cons of Exercise Bikes

Deciding Which to Use

Exercise bikes and treadmills are great choices for getting a cardio workout. They can help you burn calories.They’re popular because it’s easy to get moving on them, either at a gym or at home.  But while both are effective, they work differently.Choosing which is better for you one depends on your goals, fitness level, and daily routine. An exercise bike might be a better choice if you have sore knees or joint pain because it is a low-impact exercise that puts less strain on your joints.Conversely, a treadmill is a good choice if you like to walk or run.Which Is Easier on Your Joints?Exercise bikes are usually easier on the joints than a treadmill.Cyclingis considered alow-impact workout. Your feet stay on the pedals, with no pounding or jarring impact to your knees, hips, or ankles.This makes it a great choice for people with joint pain fromarthritisor an injury.Treadmills can be harder on your joints, especially if you’re running. The repeated impact of your feet hitting the belt can especially putstress on your kneesand other joints, which might be a concern if you already have joint problems.However, walking on a treadmill is gentler on the body than running and can be a good low-impact alternative.Many treadmills also have shock-absorbing belts to reduce the impact, which may make them a bit more joint-friendly than running outdoors on pavement.Does One Burn More Calories Than the Other?When it comes to burning calories, both exercise bikes and treadmills can burn calories, but the number of calories burned depends on the intensity of the workout. Generally, running on a treadmill burns more calories per minute than cycling, but many factors affect how many calories you burn in a workout.For example, a 150-pound person running at a moderate pace can burn around 530 calories in an hour, while cycling at a moderate effort might burn closer to 350 calories in the same amount of time. Adding an incline or raising the speed on the treadmill can increase calorie burn even more.If your pace is slower, you will burn fewer calories in the same amount of time.However, high-intensity cycling sessions, like spin classes or interval training, can burn as many calories as a run on the treadmill.Cycling may feel easier to do for longer periods because it’s low-impact.The key is choosing a machine you enjoy using, as consistency is the biggest factor in helping you reach your fitness goals. You only burn calories when you do the workout.Is One Better for Weight Loss and Belly Fat?Moderate to vigorous aerobic exercise helps you burn calories and reduce abdominal fat and overall body fat.Reduction of fat in the body, includingbelly fat, happens when you burn more calories than you consume, and both machines can effectivelycreate that calorie deficit.For instance, running on a treadmill or doing high-intensity cycling can help you burn significant calories, which may lead to fat loss over time. The key is consistency and combining your regular workouts with a healthy diet. Both options are effective if you stay consistent in your routine and make healthy lifestyle choices.Which Works More Muscle Groups?If your goal is to engage more muscle groups, the treadmill may be the better option, especially when running or walking at an incline. Running or walking on a treadmill works your legs, glutes, and core muscles while also engaging your arms and shoulders for balance.Adding an incline challenges your calves, hamstrings, and gluteseven more.Walking at a steady pace can involve your core if you maintain good posture and avoid holding onto the handrails.Exercise bikes, on the other hand, primarily work the muscles in the lower body. When cycling, your quads, hamstrings, calves, and glutes get the most attention.The type of bike and the posture needed to remain on it can work different muscles in the core. Recumbent bikes focus even more on the legs, while upright and spin bikes can engage your core muscles as you stabilize yourself.Some cycling workouts also involve standing up on the pedals, which can challenge the muscles even more.Ultimately, both machines can be effective.Pros and Cons of TreadmillsTreadmills are a popular choice for cardiovascular (heart and blood vessel) workouts. Cardio exercise on a treadmill can buildendurance, improve heart health, and burn calories.One of their biggest advantages is their ability to adjust speed and incline to mimic outdoor running. They’re also convenient. You can exercise indoors with fewer concerns about the weather, personal safety, or having access to water or a restroom.Newer treadmills may have additional features, such as a shock-absorbing belt or a streaming service for workout programs.However, treadmills do come with some drawbacks. Running is a high-impact activity, and those with joint pain may wish to choose a lower-impact activity, such as walking or cycling.Treadmills can also be larger than exercise bikes and require more space in the home.Pros and Cons of Exercise BikesExercise bikes provide the endurance, calorie-burning, and heart health benefits of cardio workouts, and they are also easy on the joints.Exercise bikes can come in various styles, such as upright, spin, or recumbent. This can allow you to choose the bike that’s most comfortable and safe for you, as well as consider how much space the bike will take up. The bike’s resistance can also be adjusted to meet your fitness goals.The cons of the exercise bike is that it doesn’t offer much work for the upper body. As it is not a weight-bearing exercise, it doesn’t contribute to maintainingbone mineral density, so you may need additional forms of exercise.Also, keeping good posture when cycling may be difficult, which can lead to back or neck pain.How to Decide Which Workout Machine Is Right for YouWhen deciding between an exercise bike and a treadmill, consider your needs and preferences. Do you more enjoy running or cycling? The exercise you like will help you stay with it long-term.Comfort is also important. If you have joint issues or are recovering from an injury, a bike might be a better fit because it’s low impact.Here are some other things to consider:Medical conditions: Do you have joint pain, arthritis, or other health concerns? Bikes are gentler on your joints, but treadmill walking also impacts less than running.Workout space: Non-folding treadmills often occupy more room at home than exercise bikes, although foldable models are available. Check the specifications to ensure they fit in your space and are easy to store and set up.Home vs. gym membership: You can access both machines if you exercise at the gym. For home workouts, think about which machine fits your lifestyle and budget.Goals: Are you focusing on weight loss, improving endurance, or building strength? The machine you choose should align with your fitness goals.Considering these factors, you can pick the machine that best supports your fitness journey.SummaryBoth exercise bikes and treadmills can be good tools to reach your fitness goals, each with different benefits and ability to adjust to meet your personal needs. The best choice for you depends on your preferences, fitness level, and goalsIf you’re looking for a low-impact workout that’s gentle on the joints, an exercise bike might be the way to go. However, if you enjoy running or walking, a treadmill could be a better fit. Whichever you choose, staying consistent is easier when it’s an exercise you enjoy.

Exercise bikes and treadmills are great choices for getting a cardio workout. They can help you burn calories.They’re popular because it’s easy to get moving on them, either at a gym or at home.  But while both are effective, they work differently.

Choosing which is better for you one depends on your goals, fitness level, and daily routine. An exercise bike might be a better choice if you have sore knees or joint pain because it is a low-impact exercise that puts less strain on your joints.Conversely, a treadmill is a good choice if you like to walk or run.

Which Is Easier on Your Joints?

Exercise bikes are usually easier on the joints than a treadmill.Cyclingis considered alow-impact workout. Your feet stay on the pedals, with no pounding or jarring impact to your knees, hips, or ankles.This makes it a great choice for people with joint pain fromarthritisor an injury.

Treadmills can be harder on your joints, especially if you’re running. The repeated impact of your feet hitting the belt can especially putstress on your kneesand other joints, which might be a concern if you already have joint problems.

However, walking on a treadmill is gentler on the body than running and can be a good low-impact alternative.Many treadmills also have shock-absorbing belts to reduce the impact, which may make them a bit more joint-friendly than running outdoors on pavement.

Does One Burn More Calories Than the Other?

When it comes to burning calories, both exercise bikes and treadmills can burn calories, but the number of calories burned depends on the intensity of the workout. Generally, running on a treadmill burns more calories per minute than cycling, but many factors affect how many calories you burn in a workout.

For example, a 150-pound person running at a moderate pace can burn around 530 calories in an hour, while cycling at a moderate effort might burn closer to 350 calories in the same amount of time. Adding an incline or raising the speed on the treadmill can increase calorie burn even more.If your pace is slower, you will burn fewer calories in the same amount of time.

However, high-intensity cycling sessions, like spin classes or interval training, can burn as many calories as a run on the treadmill.Cycling may feel easier to do for longer periods because it’s low-impact.

The key is choosing a machine you enjoy using, as consistency is the biggest factor in helping you reach your fitness goals. You only burn calories when you do the workout.

Is One Better for Weight Loss and Belly Fat?

Moderate to vigorous aerobic exercise helps you burn calories and reduce abdominal fat and overall body fat.Reduction of fat in the body, includingbelly fat, happens when you burn more calories than you consume, and both machines can effectivelycreate that calorie deficit.

For instance, running on a treadmill or doing high-intensity cycling can help you burn significant calories, which may lead to fat loss over time. The key is consistency and combining your regular workouts with a healthy diet. Both options are effective if you stay consistent in your routine and make healthy lifestyle choices.

Which Works More Muscle Groups?

If your goal is to engage more muscle groups, the treadmill may be the better option, especially when running or walking at an incline. Running or walking on a treadmill works your legs, glutes, and core muscles while also engaging your arms and shoulders for balance.

Adding an incline challenges your calves, hamstrings, and gluteseven more.Walking at a steady pace can involve your core if you maintain good posture and avoid holding onto the handrails.

Exercise bikes, on the other hand, primarily work the muscles in the lower body. When cycling, your quads, hamstrings, calves, and glutes get the most attention.

The type of bike and the posture needed to remain on it can work different muscles in the core. Recumbent bikes focus even more on the legs, while upright and spin bikes can engage your core muscles as you stabilize yourself.

Some cycling workouts also involve standing up on the pedals, which can challenge the muscles even more.Ultimately, both machines can be effective.

Treadmills are a popular choice for cardiovascular (heart and blood vessel) workouts. Cardio exercise on a treadmill can buildendurance, improve heart health, and burn calories.

One of their biggest advantages is their ability to adjust speed and incline to mimic outdoor running. They’re also convenient. You can exercise indoors with fewer concerns about the weather, personal safety, or having access to water or a restroom.

Newer treadmills may have additional features, such as a shock-absorbing belt or a streaming service for workout programs.

However, treadmills do come with some drawbacks. Running is a high-impact activity, and those with joint pain may wish to choose a lower-impact activity, such as walking or cycling.Treadmills can also be larger than exercise bikes and require more space in the home.

Exercise bikes provide the endurance, calorie-burning, and heart health benefits of cardio workouts, and they are also easy on the joints.

Exercise bikes can come in various styles, such as upright, spin, or recumbent. This can allow you to choose the bike that’s most comfortable and safe for you, as well as consider how much space the bike will take up. The bike’s resistance can also be adjusted to meet your fitness goals.

The cons of the exercise bike is that it doesn’t offer much work for the upper body. As it is not a weight-bearing exercise, it doesn’t contribute to maintainingbone mineral density, so you may need additional forms of exercise.

Also, keeping good posture when cycling may be difficult, which can lead to back or neck pain.

How to Decide Which Workout Machine Is Right for You

When deciding between an exercise bike and a treadmill, consider your needs and preferences. Do you more enjoy running or cycling? The exercise you like will help you stay with it long-term.

Comfort is also important. If you have joint issues or are recovering from an injury, a bike might be a better fit because it’s low impact.

Here are some other things to consider:

Considering these factors, you can pick the machine that best supports your fitness journey.

Summary

Both exercise bikes and treadmills can be good tools to reach your fitness goals, each with different benefits and ability to adjust to meet your personal needs. The best choice for you depends on your preferences, fitness level, and goals

If you’re looking for a low-impact workout that’s gentle on the joints, an exercise bike might be the way to go. However, if you enjoy running or walking, a treadmill could be a better fit. Whichever you choose, staying consistent is easier when it’s an exercise you enjoy.

13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nystoriak MA, Bhatnagar A.Cardiovascular effects and benefits of exercise.Front Cardiovasc Med. 2018;5:135. doi:10.3389/fcvm.2018.00135Centers for Disease Control and Prevention.About physical activity and arthritis.Azami P, Ashraf A, Yousefi O, Hosseinpour A, Nasiri A.Impact of treadmill running on distal femoral cartilage thickness: a cross-sectional study of professional athletes and healthy controls.BMC Sports Science, Medicine and Rehabilitation. 2024;16:104.doi:10.1186/s13102-024-00896-4Herrmann SD, Willis EA, Ainsworth BE, et al.2024 adult compendium of physical activities: a third update of the energy costs of human activities.J Sport Health Sci. 2024;13(1):6-12. doi:10.1016/j.jshs.2023.10.010 (using full-text link rather than doi)Harvard Health Publishing.Taking aim at belly fat.Hamner SR, Seth A, Delp SL.Muscle contributions to propulsion and support during running.J Biomech. 2010;43(14):2709-16. doi:10.1016/j.jbiomech.2010.06.025 (although older, will allow,hard to find research on these generally-known facts)Vernillo G, Giandolini M, Edwards WB, Morin JB, Samozino P, Horvais N, Millet GY.Biomechanics and physiology of uphill and downhill running.Sports Med. 2017;47(4):615-629. doi:10.1007/s40279-016-0605-yBuurke TJW, Lamoth CJC, van der Woude LHV, den Otter R.Handrail holding during treadmill walking reduces locomotor learning in able-bodied persons.IEEE Trans Neural Syst Rehabil Eng.2019;27(9):1753-1759. doi:10.1109/TNSRE.2019.2935242Lopes AD, Alouche SR, Hakansson N, Cohen M.Electromyography during pedaling on upright and recumbent ergometer.Int J Sports Phys Ther. 2014;9(1):76-81.Orthoinfo.Selecting home exercise equipment.Pinckard K, Baskin KK, Stanford KI.Effects of exercise to improve cardiovascular health.Front Cardiovasc Med. 2019;6:69. doi:10.3389/fcvm.2019.00069Hilkens L, VAN Schijndel N, Weijer V, et al.Low bone mineral density and associated risk factors in elite cyclists at different stages of a professional cycling career.Med Sci Sports Exerc. 2023;55(5):957-965. doi:10.1249/MSS.0000000000003113Patti A, Giustino V, Messina G, et al.Effects of cycling on spine: a case-control study using a 3D scanning method.Sports (Basel). 2023;11(11):227. doi:10.3390/sports11110227

13 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nystoriak MA, Bhatnagar A.Cardiovascular effects and benefits of exercise.Front Cardiovasc Med. 2018;5:135. doi:10.3389/fcvm.2018.00135Centers for Disease Control and Prevention.About physical activity and arthritis.Azami P, Ashraf A, Yousefi O, Hosseinpour A, Nasiri A.Impact of treadmill running on distal femoral cartilage thickness: a cross-sectional study of professional athletes and healthy controls.BMC Sports Science, Medicine and Rehabilitation. 2024;16:104.doi:10.1186/s13102-024-00896-4Herrmann SD, Willis EA, Ainsworth BE, et al.2024 adult compendium of physical activities: a third update of the energy costs of human activities.J Sport Health Sci. 2024;13(1):6-12. doi:10.1016/j.jshs.2023.10.010 (using full-text link rather than doi)Harvard Health Publishing.Taking aim at belly fat.Hamner SR, Seth A, Delp SL.Muscle contributions to propulsion and support during running.J Biomech. 2010;43(14):2709-16. doi:10.1016/j.jbiomech.2010.06.025 (although older, will allow,hard to find research on these generally-known facts)Vernillo G, Giandolini M, Edwards WB, Morin JB, Samozino P, Horvais N, Millet GY.Biomechanics and physiology of uphill and downhill running.Sports Med. 2017;47(4):615-629. doi:10.1007/s40279-016-0605-yBuurke TJW, Lamoth CJC, van der Woude LHV, den Otter R.Handrail holding during treadmill walking reduces locomotor learning in able-bodied persons.IEEE Trans Neural Syst Rehabil Eng.2019;27(9):1753-1759. doi:10.1109/TNSRE.2019.2935242Lopes AD, Alouche SR, Hakansson N, Cohen M.Electromyography during pedaling on upright and recumbent ergometer.Int J Sports Phys Ther. 2014;9(1):76-81.Orthoinfo.Selecting home exercise equipment.Pinckard K, Baskin KK, Stanford KI.Effects of exercise to improve cardiovascular health.Front Cardiovasc Med. 2019;6:69. doi:10.3389/fcvm.2019.00069Hilkens L, VAN Schijndel N, Weijer V, et al.Low bone mineral density and associated risk factors in elite cyclists at different stages of a professional cycling career.Med Sci Sports Exerc. 2023;55(5):957-965. doi:10.1249/MSS.0000000000003113Patti A, Giustino V, Messina G, et al.Effects of cycling on spine: a case-control study using a 3D scanning method.Sports (Basel). 2023;11(11):227. doi:10.3390/sports11110227

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Nystoriak MA, Bhatnagar A.Cardiovascular effects and benefits of exercise.Front Cardiovasc Med. 2018;5:135. doi:10.3389/fcvm.2018.00135Centers for Disease Control and Prevention.About physical activity and arthritis.Azami P, Ashraf A, Yousefi O, Hosseinpour A, Nasiri A.Impact of treadmill running on distal femoral cartilage thickness: a cross-sectional study of professional athletes and healthy controls.BMC Sports Science, Medicine and Rehabilitation. 2024;16:104.doi:10.1186/s13102-024-00896-4Herrmann SD, Willis EA, Ainsworth BE, et al.2024 adult compendium of physical activities: a third update of the energy costs of human activities.J Sport Health Sci. 2024;13(1):6-12. doi:10.1016/j.jshs.2023.10.010 (using full-text link rather than doi)Harvard Health Publishing.Taking aim at belly fat.Hamner SR, Seth A, Delp SL.Muscle contributions to propulsion and support during running.J Biomech. 2010;43(14):2709-16. doi:10.1016/j.jbiomech.2010.06.025 (although older, will allow,hard to find research on these generally-known facts)Vernillo G, Giandolini M, Edwards WB, Morin JB, Samozino P, Horvais N, Millet GY.Biomechanics and physiology of uphill and downhill running.Sports Med. 2017;47(4):615-629. doi:10.1007/s40279-016-0605-yBuurke TJW, Lamoth CJC, van der Woude LHV, den Otter R.Handrail holding during treadmill walking reduces locomotor learning in able-bodied persons.IEEE Trans Neural Syst Rehabil Eng.2019;27(9):1753-1759. doi:10.1109/TNSRE.2019.2935242Lopes AD, Alouche SR, Hakansson N, Cohen M.Electromyography during pedaling on upright and recumbent ergometer.Int J Sports Phys Ther. 2014;9(1):76-81.Orthoinfo.Selecting home exercise equipment.Pinckard K, Baskin KK, Stanford KI.Effects of exercise to improve cardiovascular health.Front Cardiovasc Med. 2019;6:69. doi:10.3389/fcvm.2019.00069Hilkens L, VAN Schijndel N, Weijer V, et al.Low bone mineral density and associated risk factors in elite cyclists at different stages of a professional cycling career.Med Sci Sports Exerc. 2023;55(5):957-965. doi:10.1249/MSS.0000000000003113Patti A, Giustino V, Messina G, et al.Effects of cycling on spine: a case-control study using a 3D scanning method.Sports (Basel). 2023;11(11):227. doi:10.3390/sports11110227

Nystoriak MA, Bhatnagar A.Cardiovascular effects and benefits of exercise.Front Cardiovasc Med. 2018;5:135. doi:10.3389/fcvm.2018.00135

Centers for Disease Control and Prevention.About physical activity and arthritis.

Azami P, Ashraf A, Yousefi O, Hosseinpour A, Nasiri A.Impact of treadmill running on distal femoral cartilage thickness: a cross-sectional study of professional athletes and healthy controls.BMC Sports Science, Medicine and Rehabilitation. 2024;16:104.doi:10.1186/s13102-024-00896-4

Herrmann SD, Willis EA, Ainsworth BE, et al.2024 adult compendium of physical activities: a third update of the energy costs of human activities.J Sport Health Sci. 2024;13(1):6-12. doi:10.1016/j.jshs.2023.10.010 (using full-text link rather than doi)

Harvard Health Publishing.Taking aim at belly fat.

Hamner SR, Seth A, Delp SL.Muscle contributions to propulsion and support during running.J Biomech. 2010;43(14):2709-16. doi:10.1016/j.jbiomech.2010.06.025 (although older, will allow,hard to find research on these generally-known facts)

Vernillo G, Giandolini M, Edwards WB, Morin JB, Samozino P, Horvais N, Millet GY.Biomechanics and physiology of uphill and downhill running.Sports Med. 2017;47(4):615-629. doi:10.1007/s40279-016-0605-y

Buurke TJW, Lamoth CJC, van der Woude LHV, den Otter R.Handrail holding during treadmill walking reduces locomotor learning in able-bodied persons.IEEE Trans Neural Syst Rehabil Eng.2019;27(9):1753-1759. doi:10.1109/TNSRE.2019.2935242

Lopes AD, Alouche SR, Hakansson N, Cohen M.Electromyography during pedaling on upright and recumbent ergometer.Int J Sports Phys Ther. 2014;9(1):76-81.

Orthoinfo.Selecting home exercise equipment.

Pinckard K, Baskin KK, Stanford KI.Effects of exercise to improve cardiovascular health.Front Cardiovasc Med. 2019;6:69. doi:10.3389/fcvm.2019.00069

Hilkens L, VAN Schijndel N, Weijer V, et al.Low bone mineral density and associated risk factors in elite cyclists at different stages of a professional cycling career.Med Sci Sports Exerc. 2023;55(5):957-965. doi:10.1249/MSS.0000000000003113

Patti A, Giustino V, Messina G, et al.Effects of cycling on spine: a case-control study using a 3D scanning method.Sports (Basel). 2023;11(11):227. doi:10.3390/sports11110227

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