Choosing Between Ellipticals and Treadmills: Which Is Best for Your Fitness Goals?

When it comes to cardio, treadmills and ellipticals are the undeniable staples. Walk into any gym and you’ll see rows of them, humming away as people jog, walk, or glide toward their fitness goals. But if you’re looking to invest in a home machine—or even just make the most of your time at the gym—you might find yourself wondering: which is better? The treadmill or the elliptical?

Here’s the short answer: it depends on your goals.

The longer, more helpful answer? That’s what we’re diving into.

Whether your aim is weight loss, endurance, joint-friendly workouts, or overall cardiovascular health, this guide will help you confidently choose the machine that aligns best with your body, goals, and preferences

The Basics: What Treadmills and Ellipticals Actually Do

Before we start comparing, let’s quickly break down what each machine is designed to do—and why that matters.

Treadmill: The Classic Cardio Workhorse

A treadmill simulates walking, jogging, or running on a belt that moves beneath you. It allows you to control speed and incline, giving you a wide range of intensity options. Whether you're training for a 10K or just want to get your steps in, treadmills are all about high-impact, straightforward motion.

Elliptical: The Low-Impact Glider

Ellipticals use a smooth, oval-shaped motion that mimics walking or running without the ground impact. Most models also come with arm handles for full-body engagement, so you're working your upper and lower body simultaneously. Think of it as cardio with cushioning—your joints will thank you.

Cardiovascular Benefits

Both ellipticals and treadmills are effective for improving cardiovascular health.

Ellipticals: Ellipticals provide a low-impact workout that engages both the upper and lower body, making it an excellent option for those with joint issues or who prefer a gentler exercise.
Treadmills: Treadmills offer a high-impact workout that can effectively increase heart rate and improve cardiovascular endurance. Running or walking on a treadmill can mimic natural movements, which some users find more comfortable and familiar.

For cardiovascular benefits, both machines are effective, but your choice may depend on your preference for impact level and movement style.

Calorie Burn

The number of calories burned during a workout is a significant factor for many people looking to lose weight or maintain a healthy weight.

Ellipticals: A quick 30-minute elliptical session can help you burn around 270 to 378 calories, depending on your weight. It's a great way to get your heart pumping! However, because they are low-impact, the calorie burn may be slightly lower than high-impact exercises.
Treadmills: Walking at a brisk pace on a treadmill set at 0% incline (3.5 mph) can help you burn around 260 calories an hour if you weigh 150 pounds. Want to pick up the pace? Running at 6 mph (a 10-minute mile) on the treadmill burns about 680 calories an hour.

For maximum calorie burn, treadmills may have a slight edge, but ellipticals can still provide an efficient calorie-burning workout with less strain on the joints.

Nook Nugget! Treadmills offer a more natural gait pattern—ideal if you're training for outdoor running. Ellipticals, meanwhile, shine for people recovering from injury or looking to reduce joint stress while still getting their heart rate up.

Impact on Joints

The impact on joints is an important consideration, particularly for individuals with arthritis, injuries, or chronic pain.

Ellipticals: Ellipticals offer a low-impact workout that is gentle on the joints. The smooth, gliding motion reduces the risk of impact-related injuries and is ideal for people with knee, hip, or back issues.
Treadmills: Treadmills involve a higher impact, particularly when running. The repeated impact can put stress on the joints, which may be problematic for those with joint issues. However, walking on a treadmill is lower impact and can be more manageable.

For those with joint concerns or looking to minimize impact, ellipticals are the better choice.

Muscle Engagement

Different machines target different muscle groups and provide varying levels of muscle engagement.

Ellipticals: Ellipticals engage both the upper and lower body muscles. The pedaling motion works the quadriceps, hamstrings, glutes, and calves, while the moving handles engage the biceps, triceps, and shoulders.
Treadmills: Treadmills primarily target the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Running or walking on a treadmill can also engage the core muscles, especially when maintaining good posture.

For a full-body workout, ellipticals offer more comprehensive muscle engagement, while treadmills are excellent for targeting lower body muscles.

Versatility and Workout Variety

Having the ability to vary workouts can keep exercise routines interesting and help target different fitness goals.

Treadmills offer:

Adjustable incline (simulating hills)
Speed intervals
Realistic training for road races
Progression tracking through distance and pace

You can customize treadmill workouts to mimic outdoor running conditions, train for specific distances, or use them for HIIT (High-Intensity Interval Training) sprints.

Ellipticals offer:

Variable resistance levels
Reverse pedaling for muscle variation
Full-body cardio (with arms)
Better for active recovery or low-energy days

While they don’t offer terrain simulation, ellipticals do allow you to shift focus: go high-resistance to challenge your glutes and quads, or pedal backward to engage your hamstrings and calves differently.

Nook Nugget! The best calorie-burning machine is the one you’ll actually use consistently. Enjoyment and habit-building often trump raw burn rate.

Ease of Use and Accessibility

The ease of use and accessibility of a machine can influence how often it is used and how effectively it fits into your fitness routine.

Ellipticals: Ellipticals are generally easy to use, with intuitive controls and a smooth motion that requires minimal adjustment. They are accessible for people of all fitness levels.
Treadmills: Treadmills are also user-friendly, with simple controls for speed and incline. Walking and running are natural movements, making treadmills accessible for most users.

Your fitness goals should guide your machine—not the other way around. It’s not about which machine is better overall, but which one serves your body and lifestyle best.

Safety Considerations

Safety is a crucial aspect of any workout routine, particularly for beginners or those with health concerns.

Ellipticals: Ellipticals are generally safe and low-risk, with a stable base and handles for support. The low-impact nature reduces the risk of injury from falls or joint strain.
Treadmills: Treadmills carry a higher risk of injury, especially at higher speeds. Users must be cautious of losing balance or falling. Using the safety key and starting at lower speeds can mitigate some risks.

For safety, particularly for beginners or those with balance issues, ellipticals may be the safer option.

Listen to Your Body (and Your Lifestyle)

Fitness isn’t about punishment—it’s about sustainability, self-care, and smart choices. Whether you’re stepping onto a treadmill or gliding on an elliptical, what matters most is how your body feels and responds over time.

If you’re recovering from an injury, prioritizing joint health, or easing into exercise, the elliptical offers a gentle yet effective path. If you’re training hard, love to run, or need that sprint-fueled adrenaline, the treadmill may be your better match.

And if you’re still unsure? Test both. Try each for a week. Pay attention not just to the sweat, but to your mood, your joints, your consistency. That’s where the real answers live.

Because the best fitness machine isn’t about what’s “best” on paper—it’s about what works for you in real life.