Elliptical vs. Treadmill: Which One Provides a Better Workout?

Gymgoers will tell you that the elliptical and treadmill are two of the most popular workout machines. And there’s a reason for that. Both machines get your heart pumping and help you burn calories. 

But, when it comes to the elliptical versus treadmill debate, which machine is better? Each has unique benefits that can help you decide what’s best for you. 

What are the differences between an elliptical and a treadmill?

You can get an effective workout with an elliptical and a treadmill. But there are critical differences between these two cardio machines. An elliptical trainer features two pedals and two handlebars. This setup allows full-body striding that mimics stair climbing and running. A treadmill, on the other hand, has a rotating belt that allows you to walk or run in place. 

There are many factors to consider when choosing between an elliptical and a treadmill. But the primary differences between these two machines include impact and targeted muscles. 

Ellipticals deliver a low-impact workout, while treadmills offer high- and low-impact options. Both machines work lower-body muscles, including the following:

• Glutes (buttocks)

• Quadriceps (front of the thighs)

• Hamstrings (back of the thighs)

• Calves (back of the lower leg)

• Hip flexors (front of the hips)

• Core (abdominals and lower back)

But ellipticals target more muscles than treadmills. Unlike treadmills, ellipticals have handlebars that you have to exert force to move back and forth, allowing for upper-body movement. So you may engage muscles that don’t get as much of a workout on the treadmill. Examples include the biceps and triceps in your arms and rhomboids in your upper back. With higher resistance levels, you can get a total-body cardio workout on an elliptical.

You can also move your arms on a treadmill like you would when running outside. But there’s no resistance. 

What are the advantages of an elliptical? 

There are plenty of reasons to add an elliptical to your cardio workout routine. Below, we discuss some elliptical machine benefits. 

EXPERT PICKS: WHAT TO READ NEXT

• Is it better to run on a treadmill or outside? Key differences between treadmill and outdoor running will help you decide.

• The elliptical is one of many low-impact cardio machines. You can get a low-impact, total-body workout with a rowing machine, too. Learn the benefits and how to use a rowing machine.

• Want to shake up your treadmill workouts? Consider the 12-3-30 treadmill method for better fitness.

Ellipticals deliver low-impact exercise

One of the primary benefits of an elliptical machine is that it provides a low-impact workout. When you’re on an elliptical, you remain in contact with the pedals. So you don’t land on your feet with each stride. This minimizes the impact (or stress) on your bones and joints. That makes ellipticals a great option for people with arthritis or joint pain. They may also be a safe option for those recovering from an injury. 

Ellipticals provide a total-body workout

The elliptical works major lower-body muscles, including the glutes, quads, hamstrings, calves, and hip flexors. And you can get a total-body workout if you use the moveable handles. You challenge your core and upper-body muscles when you pump your arms and move the handlebars back and forth. 

Ellipticals offer various intensities

Elliptical machines allow you to stride forward and backward. You can also adjust the incline and resistance on many ellipticals. This variability changes the intensity of the exercise, helping you develop more well-rounded strength.

What are the advantages of a treadmill? 

You might be more familiar with treadmills than ellipticals. This cardio workout staple allows you to closely replicate running or walking outside. And it offers major advantages for your health and fitness. Consider the following treadmill benefits. 

Treadmills deliver high- and low-impact exercise

Running or jogging on a treadmill delivers a high-impact workout, which can keep your bones healthy and strong. But you can also get a lower-impact workout by walking on a treadmill. And the moving belt absorbs some of the shock you would experience while running outside or on an indoor track. 

Treadmills offer various intensities 

Treadmills offer various exercise intensities because you can walk, run, and even add an incline. Many treadmills also have preset exercise programs. So you can try various activities, such as interval training or incline challenges. Alternatively, you can use a treadmill in manual mode to design a customized workout.

Read more like this

Explore these related articles, suggested for readers like you.

7 Rowing Machine Benefits for Total-Body Fitness

7 Proven Health Benefits of Squats

View more

Treadmills may help you burn more calories 

You can burn a lot of calories on a treadmill and an elliptical. But the results of one small-scale study suggest that running on a treadmill may burn more calories than using other cardio machines, including an elliptical. That’s likely because running is a high-intensity exercise that can help you burn a lot of calories in a short period.

But the number of calories you burn during a workout depends on several factors, such as:

• Exercise type, intensity, and duration

• Body weight and muscle mass

• Current fitness level

• Age  

According to some estimates, during a 30-minute elliptical or running workout, a person who weighs 155 lbs might burn:

• 324 calories during a moderate elliptical workout

• 360 calories while running at 6 mph

But again, these are estimates. And they don’t account for differences between running on a treadmill versus running outside.

So, how do you choose between an elliptical and a treadmill? 

There isn’t a universal winner in the elliptical versus treadmill debate. You can get an effective aerobic workout with both machines. So choosing between the elliptical and treadmill might come down to these three factors: 

• Fitness goals: The elliptical may be better for people who want to stay active but have arthritis or other musculoskeletal conditions. Low-impact movement on an elliptical may also be more suitable for beginners and those recovering from an injury. But the treadmill is more effective for runners who want to increase their speed and endurance. Fitness enthusiasts looking for high-intensity workouts might prefer the treadmill, as well. 

• Budget: Generally, treadmills are a little more expensive than ellipticals. So an elliptical might be the way to go if you’re building a home gym on a budget. Though, if you shop around, you may be able to find reasonable prices for both machines. 

• Preference: Avoid a common workout mistake by including activities you enjoy in your fitness plan. As long as you can safely exercise on an elliptical and a treadmill, you're free to choose whichever option you prefer. For some, there will be a clear winner. And for others, both the elliptical and the treadmill will be worthy additions to their fitness routines. 

Why trust our experts?

Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts