Ellipticals vs. Treadmills: Which Provides the Most Effective Workout?

Treadmills and ellipticals are common cardio machines that can be found in virtually every gym or fitness center. They're also among the most favored pieces of workout equipment. The appeal is clear: they’re user-friendly, suitable for all fitness levels, and deliver an effective cardio workout that increases your heart rate and energizes your body.

The real question is, though, does one offer more benefits than the other? Experts provide insights into the differences between elliptical and treadmill workouts, so you can make an informed decision based on your body and fitness objectives, particularly if you’re considering incorporating either into your home gym.

Benefits of Treadmills

Treadmills are built for walking and running. With adjustable speed and incline settings, they allow for versatile workout routines, says Adita Yrizarry-Lang, health educator, fitness expert, and motivational speaker. Many treadmills also come with preset programs and interval training options, making it easy to enjoy varied and challenging workouts every session, explains Marc Coronel, certified fitness trainer and owner of Energia Fitness in Las Vegas. Some models even track your progress, offering insights into metrics like distance, speed, energy expenditure, heart rate, and more.

Treadmills also offer a 'climate-controlled space for exercise,' Coronel adds. If you’re someone who enjoys walking, running, or hiking outdoors but bad weather is preventing you from exercising outside, you can always turn to your treadmill. This reliable consistency is key to maintaining motivation and establishing a sustainable fitness routine.

Drawbacks of Treadmills

Running on treadmills, while common, can be tough on the joints for some individuals. 'Running can be hard on the joints, leading to pain and potential injuries, especially for those with pre-existing joint issues,' says Coronel. Any existing joint problems could worsen if running is solely done on a treadmill.

This exercise machine also predominantly engages the legs, which Coronel notes could potentially cause muscle imbalances. Therefore, if you use a treadmill, it's essential to balance it with exercises that target other muscle groups, such as strength training or various aerobic workouts. There are also safety concerns with treadmills, as improper use could result in falls and injuries.

Advantages of Ellipticals

One of the standout benefits of ellipticals is their joint-friendly design. 'Since your feet stay firmly on the pedals, joints that are typically affected by arthritis or injuries—like the ankles, knees, and hips—experience less stress,' says Christine M. Conti, MEd, IDEA World 2023 Fitness Instructor of the Year, chronic disease wellness expert, and CEO of Conti Fitness & Wellness.

In contrast to treadmills, ellipticals provide a more comprehensive full-body workout. By engaging the arm levers, you're targeting your upper body muscles, such as the biceps, triceps, chest, and back, while the pedals work your lower body muscles, including the quadriceps, hamstrings, and glutes, Coronel explains. Additionally, most ellipticals feature adjustable resistance levels and incline settings, allowing you to tailor the workout to your fitness goals. Some even offer pre-set programs and interval training to keep you motivated.

Disadvantages of Ellipticals

Ellipticals are a low-impact machine, meaning they reduce the stress placed on your body. While this is beneficial, there’s a trade-off: it also decreases the stress on your bones, which is not ideal for promoting or preserving bone density. 'These stresses are necessary to keep bones stronger as you age,' explains Yrizarry-Lang.

The motion on an elliptical is somewhat unnatural, and since some models don't allow much adjustment for hip width or stride length, you may feel even more awkward. 'This can create mechanical disadvantages and uncomfortable movement patterns that might disrupt your workout and cause unnecessary stress on your body,' says Yrizarry-Lang. However, whether this affects you is a matter of personal preference.

Choosing Between a Treadmill and an Elliptical

If you’re still uncertain about which option is best for you, take these four factors into account:

Personal Fitness Objectives

Both machines provide an intense aerobic workout that gets your heart racing. However, while a treadmill is great for boosting running performance and building endurance, the elliptical excels at enhancing overall muscle strength and coordination, according to Coronel.

Joint Health

The treadmill may put strain on the joints, particularly if you're running, due to its high-impact nature. On the other hand, the elliptical's smooth, gliding motion reduces impact, making it a better option for those with joint discomfort, says Coronel.

Workout Variety and Motivation

Regardless of the equipment, workout monotony is always a risk. However, treadmills tend to offer more variety than ellipticals, as they allow for more adjustable settings and often come with built-in workout programs. If you find elliptical workouts dull and want to spice things up, choose a model that offers a range of programs and entertainment features, advises Coronel.

Space and Budget

If you’re purchasing one of these machines for a home gym, keep in mind that treadmills take up more space and are typically more expensive than ellipticals, says Coronel. Additionally, treadmills require regular maintenance, while ellipticals usually need less upkeep.

The Bottom Line?

Both machines can improve your health and fitness by providing an intense cardio workout. The low-impact design of ellipticals makes them a better option for individuals with joint issues. However, beyond that, your decision should depend on your personal fitness goals, the level of variety you desire in your workouts, and which machine you prefer! The best exercise is the one you enjoy and will stick with consistently. Space and budget will also factor in if you’re buying for a home gym.

If you have access to both a treadmill and an elliptical, and either machine suits your needs, it’s beneficial to include both in your fitness routine. 'When you only do one type of cardiovascular exercise daily, your body adapts, which reduces the effort it puts into the movement,' says Yrizarry-Lang. By mixing things up in the gym and alternating between the two machines, you’ll keep challenging your body (and mind!) and maximize the effectiveness of your workouts.