Treadmill
A treadmill is one of the most popular cardio machines used at home. Running can burn 700 calories per hour on average, so this is one of the most efficient activities to add to your weight loss journey. Jogging activates the muscles of the entire body and strengthens your heart and lungs—meaning its benefits go beyond body weight control. Research has even shown the impact of treadmill exercise on preventing Alzheimer’s disease.
A treadmill does come with some risk factors, including the risk of injury from falling and the stress of high-impact exercise on the joints.
If you want to accelerate your weight loss, opt for a treadmill with an inclination to increase workout intensity. Conversely, if you prefer low-impact cardio that won’t affect your joints, you can switch to walking mode. There’s a common misconception that jogging burns more calories than walking and hence is more efficient when it comes to weight loss. However, a study showed that walking at 8 km per hour uses up at least as much energy as jogging at the same pace.
You can also make the most of your training time with entertainment choices like Netflix and movies offered by many treadmill brands.
Stationary Bike
Cycling is one of the most intense cardio workouts and it is much easier on your joints than running. Not only are exercise bikes great for cardio, but they can also help to build muscle in the lower body.
A stationary bike is a versatile and convenient fitness tool that offers numerous benefits for users of all fitness levels. It provides a low-impact way to improve cardiovascular health, burn calories efficiently, and strengthen lower-body muscles like your legs and glutes. Whether you’re aiming to lose weight, enhance endurance, or maintain overall wellness, a stationary bike is a great addition to your workout routine. Plus, its indoor convenience allows you to stay consistent regardless of weather or time constraints.
Rowing Machine
A rowing machine is a perfect solution for weight loss at home. While your legs contribute 60% of the power per stroke, it still gives you a great full-body workout involving your core, shoulders, back, and arms. The rowing technique can be learned very quickly, and this type of activity has one of the lowest injury rates.
The rowing machine allows you to adjust the resistance depending on your fitness level. Because rowing activates multiple muscle groups, you will lose weight faster if you keep up a steady pace for the duration of your workouts rather than tiring yourself too fast at the maximum resistance. It’s important to maintain a straight posture and correct breathing technique throughout the workout so that your body receives enough oxygen and loses weight more efficiently.
In a study run by Hallym University Chuncheon Sacred Heart Hospital, participants took a course of 5×40-minute rowing workouts per week to achieve visible results in weight loss and improved body composition.
Elliptical Machine
An elliptical machine is another low-impact cardio workout option. It allows you to fine-tune the elevation, resistance, and stride length for more impactful weight loss.
A comparison between cycling, treadmill running, and elliptical training showed that elliptical training demonstrates the greatest activation of the lower body muscles. If this is the body zone that you especially want to work on, you can opt for this exercise machine. At the same time, the elliptical allows you to engage your arms and core as well by using the handles.
As with other cardio machines, you can achieve better weight loss results if you implement HIIT workouts on your elliptical. For instance, you can try a 12-minute elliptical routine. The non-impact aspect of elliptical training makes it easier to make your sessions more intense and more frequent.
