When it comes to losing weight, diet is the most important factor. However, adding in regular exercise can help boost your weight loss efforts. Two popular cardio machines for getting in shape are the elliptical trainer and the stationary bike. But which one is better for burning calories and shedding unwanted pounds?
Quick answers
Here are some quick answers to common questions about the elliptical vs bike for weight loss:
- The elliptical burns more calories per hour on average than biking at a moderate pace.
- Working out on the elliptical trainer engages more muscle groups since it is a full-body workout.
- Biking allows you to burn more total calories if you are able to sustain a longer workout.
- Both the elliptical and bike are low-impact activities ideal for those with joint pain or injuries.
- The elliptical provides more variation with different programs and resistance levels.
Calorie burn
One of the main factors when it comes to weight loss is how many calories you burn during exercise. So which machine helps you torch more calories?
On average, here is the estimated calorie burn per hour for a 155 pound person:
- Elliptical trainer (moderate effort): 370 calories
- Stationary bike (moderate effort): 260 calories
The elliptical comes out on top for calorie burn. The main reason is that the elliptical works both your upper and lower body. Engaging more muscle groups equals a higher metabolic cost.
However, on the stationary bike you can potentially sustain a longer workout. Riding for 2 hours would burn 520 calories, outpacing the elliptical. The elliptical may get uncomfortable for longer durations because you are standing the entire time.
Full body workout
As mentioned above, one of the elliptical’s strengths is that it works your whole body. When using the machine, you engage muscles in both your upper and lower body:
- Legs – quads, hamstrings, glutes, calves
- Core – abdominals and obliques
- Arms – biceps, triceps, shoulders
- Back – lats, trapezius
The stationary bike works mainly the major muscles in your lower body like your quads, glutes, hamstrings and calves. Your arms and core get a lighter workout as you hold and stabilize your body position.
By engaging more muscle groups, the elliptical elicits a greater calorie burn. Your body has to work harder to move your upper body as well as lower. Activation of more muscle fibers equals more calories torched.
Impact on joints
For those with orthopedic injuries, joint pain or arthritis, low-impact cardio exercises are ideal. High-impact activities like running may aggravate pain and inflammation.
Both the elliptical and stationary bike offer smooth, fluid motions that are gentle on your joints. This makes them a smart choice for those who cannot tolerate the poundings of running, jumping or other high-impact workouts.
Which is better? For the lower body, the elliptical provides weight-bearing activity to strengthen bones without the repetitive pounding of feet on pavement. The smooth stride motion and ability to alter strides per minute makes it very joint-friendly. However, the bike allows you to sit and take pressure off hips, knees and ankles. So the bike may get the slight edge for those with lower extremity injuries.
Ease of use
For most people, the stationary bike will have a shorter learning curve. Sitting on a bike and pedaling comes naturally, while moving your arms and legs in concert on the elliptical may feel awkward at first.
The elliptical has more components to master – stride length, resistance, incline, programs. You need to find a natural arm and leg rhythm. The bike keeps things simple – just pedal against resistance. Most riders will feel comfortable on a stationary bike almost immediately.
That being said, the elliptical offers more variety to break up boredom. By switching up resistance, incline and stride length, you can target different muscle groups. The elliptical also includes pre-programmed workouts that automatically vary your levels for you.
Weight bearing vs. seated
One of the downsides of traditional seated bike riding is that it is not a weight bearing activity. Your legs and glutes are working hard, but your bones are not carrying body weight like they would be if you were upright.
The elliptical machine provides weight-bearing activity for your lower body as you stride. The resistance engages your leg musculature to build strength in your bones. Weight-bearing exercise is important for maintaining bone mineral density as you age.
If possible, you may want to alternate between the elliptical and the bike. Use the elliptical for weight-bearing benefits, and the bike for non-impact cardio when your joints need a break. Mixing it up ensures a well-rounded fitness regimen.
Muscle tone
Toning your leg muscles may be one of your goals on your weight loss journey. Firmer muscles equals a more defined, shapely appearance to your legs.
For toning leg muscles, the elliptical machine provides greater muscle activation by requiring you to actively move your legs with each stride. The pedals on a stationary bike allow your legs to be more passive as they make circular motions.
Using various programs and resistance levels on the elliptical will further activate your glutes, quads, hamstrings and calves. The bike works these muscles as well, but to a lesser degree. For more lower body muscle definition, the elliptical wins out.
Upper body toning
While the stationary bike exclusively works the lower body, the elliptical machine provides a light to moderate upper body workout. As your arms move back and forth with your strides, your biceps, triceps, chest and shoulders get a workout too.
The arm involvement and activation of your core for stability during elliptical training leads to greater calorie burn. While you won’t build big guns on the elliptical machine, maintaining movement in your upper body while you stride helps tone your arms, back and shoulders.
Programming options
Most elliptical trainers come equipped with a variety of built-in workout programs. Many models contain 20 or more pre-programmed workouts to provide exercise variety.
Options may include interval programs (varying high and low intensity), hill climbs, target heart rate workouts, manual modes to customize your own resistance levels, and more. Pre-programmed workouts break up the monotony and offer a fun, motivating fitness option.
Stationary bikes often have preset programs as well, but typically not to the same degree as elliptical machines. The elliptical provides greater flexibility to tailor your workouts to maximize fat burning and fitness.
Music and entertainment
High-end elliptical trainers and exercise bikes may come equipped with built-in screens to access entertainment and exercise programming. These include options like:
- Internet connectivity and web browsing
- Apps to view streaming programs
- Speakers to listen to music or podcasts
- Interactive personal training videos
Entertainment options keep you motivated and engaged during long workouts. Comparing lower end models, ellipticals tend to provide more entertainment value than basic stationary bikes. More expensive bikes may include comparable features to ellipticals, but you generally get more bang for your buck with elliptical trainers.
Portability
Stationary bikes have the advantage when it comes to portability and storage. Upright bikes allow you to easily get on and off. And when not in use, they take up minimal space. Recumbent bikes are larger, but still require less square footage than ellipticals.
Elliptical machines have long track lengths to accommodate your stride. They can be cumbersome to move and difficult to store out of sight. The large footprint of elliptical trainers may make them impractical for small spaces. Those with limited space will probably prefer a stationary bike.
Price
With any exercise equipment purchase, your budget will impact your options. Stationary bikes provide the most affordable at-home cardio option.
Upright stationary bikes start around $100-200 for no-frills models. Recumbent bikes, exercise bikes with more features, and spin bikes run $250 and up.
Basic elliptical trainers begin around $400, with high-end models going into the thousands. You pay more for the full-body workout, but get more bells and whistles with ellipticals.
Bottom line – stationary bikes work well for those on a tight budget. But expect to spend more for an elliptical that provides upper and lower body training.
Burn more calories
To burn the maximum number of calories, using both the elliptical trainer AND the stationary bike is ideal. This allows you to:
- Target different muscle groups
- Add variety to your workouts
- Reduce overuse injuries from repetitive motions
- Prevent boredom
Mix up your cardio days to incorporate both the elliptical and bike. For fat burning intervals, use the elliptical to spike your heart rate. On recovery days, opt for the bike to go easy on your joints.
The bottom line
While both the elliptical and stationary bike have advantages, overall the elliptical machine provides a more well-rounded cardio and strength workout. Here are some key points to consider:
| Elliptical Trainer | Stationary Bike |
|---|---|
| Burns more calories per hour | Longer workouts may burn more total calories |
| Engages upper and lower body | Focuses on lower body |
| Weight bearing for bone health | Seated position for joint relief |
| Higher price point | More affordable options |
| Pre-programmed workouts | Simple to operate |
| Large footprint | More space efficient |
For maximum fitness take advantage of both the elliptical trainer and the stationary bike. Alternate between the two or use the elliptical for intense calorie burn and the bike for easy recovery days. This gives you the benefits of a total body workout while going easy on your joints.