Walk into any gym, and you’ll probably see the usual lineup: Treadmills. Ellipticals. Stair climbers. Rowing machines. Stationary bikes.
But which cardio machines are actually worth your time?
“The right cardio machine depends on your goals, your fitness level and any limitations you’re working around,” says Mitchell Lyons, MS, CSCS, a strength and conditioning specialist with Hartford HealthCare. “Some are more joint-friendly, while others are better for intensity or full-body conditioning.”
Here’s how the most common cardio machines stack up.
1. Elliptical
If you want the best overall pick for cardio without a lot of joint stress, the elliptical is hard to beat.
It gets your heart rate up, works your upper and lower body and puts less stress on your knees, hips and ankles than higher-impact options. That makes it a smart choice for beginners, regular exercisers and people with joint pain.
“The elliptical offers a strong cardiovascular workout with less impact on the joints,” Lyons says. “For many people, that makes it one of the safest and most sustainable options.”
It may not always feel as intense as running, but with the right resistance, it can absolutely challenge you. It’s also a good option for longer steady-state workouts or for anyone trying to train consistently while managing joint stress.
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2. Treadmill
The treadmill comes in near the top because it’s simple, effective and easy to tailor to your fitness level.
You can walk, jog, run or add incline depending on what your body can handle. It’s also one of the most practical machines because the movement is familiar. There’s no big learning curve. You just get on and go.
“The treadmill is versatile and very effective for building cardiovascular endurance,” Lyons says. “It’s especially useful because walking is something most people are already comfortable doing.”
But keep in mind, if you’re already dealing with knee, hip or back pain, the treadmill can be harder on your body.
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3. Rowing machine
The rowing machine may not get as much attention, but it deserves a spot near the top.
Why? Because it gives you cardio and strength work at the same time. Your legs, core, back and arms all have to work together, which makes it one of the most efficient workouts in the gym.
“Rowing engages multiple major muscle groups while also improving cardiovascular fitness,” Lyons says. “It’s an excellent full-body workout.”
The only issue? Rowing doesn’t feel intuitive right away. And if your form is off, it can put extra strain on your lower back. It’s a great machine – but one that works best when you know how to use it correctly.
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4. Stationary bike
The stationary bike gets points for being approachable.
It’s low-impact, beginner-friendly and a good option if you want cardio that doesn’t put as much pressure on your joints. It can also be a helpful place to start if you’re coming back from an injury or easing into exercise after time away.
“The bike is often a great starting point for people who want a joint-friendly workout,” Lyons says. “You can control the pace and resistance easily, which helps make it more accessible.”
The tradeoff is that it doesn’t do as much as some of the other machines.
It’s great because it doesn’t require much skill or coordination, but that’s also its downfall. Because you’re seated, you’re not engaging as many muscle groups, and it may not feel as functional or efficient as the elliptical, treadmill or rower.
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5. Stair climber
There’s no question the stair climber is tough.
It fires up your glutes, quads and calves fast, and it can leave you out of breath in just a few minutes. If your goal is intensity, it definitely delivers.
“The stair climber can be very effective for building lower-body endurance and cardiovascular fitness,” Lyons says. “But it’s also one of the more demanding machines.”
That’s why it’s not always the best starting point.
It’s not very beginner-friendly, and it can be rough on your knees. For some people, it’s a great challenge. For others, it’s more strain than it’s worth.
> Related: 5 Best Types of Cardio When You Have Bad Knees
What about the lesser-known cardio machines?
Some gyms also have specialty machines like Jacob’s Ladder or vertical cardio climbers.
These climbing-style machines can deliver an intense full-body workout and may be a good fit for more advanced exercisers looking for a challenge.
“They can be great machines, but they’re usually not the easiest place to start,” Lyons says. “They tend to be more intense, less familiar and a little harder to use correctly if you’re new to that kind of workout.”
For most people, the standard machines are still the most practical option.
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The best cardio machine is the one you’ll actually use
In the end, the best machine for you still depends on your body and your goals.
If you want the best blend of effectiveness and low impact, the elliptical is a strong choice. If you’re training for walking or running, the treadmill may make more sense. If you want a full-body workout, the rower stands out.
“The most important thing is choosing something you can do consistently and comfortably,” Lyons says. “That’s what helps you build a routine and see long-term benefits.”
