What Exercise Machine Burns the Most Calories?
Need to Know:
Running on a curved treadmill is likely to burn the most calories of any exercise machine, although several factors, including your pace, will make a difference in the total number of calories burned.
Other high-caloric expenditure exercises include the rower machine, the SkiErg machine, and a traditional treadmill.
You can burn more calories during your workout by adding bursts of high-intensity bursts of movement.
The exercise machine that burns the most calories is likely to be a curved treadmill, but your pace and duration on the machine can make a big difference. Running on a standard treadmill and using the incline feature is another way to burn mega calories if you don’t have access to a curved treadmill. Regardless of which machine you choose, there are ways to maximize your caloric expenditure and make your workout more effective.
What Gym Machine Burns the Most Calories?
If you are short on time but still want to maximize your time at the gym, which exercise machine provides the greatest caloric expenditure? Here’s the rundown of the most popular options, based on data from sources including the American Council on Exercise and ZAVA (a medical weight-loss provider).
Machine Calories Burned in 10 Minutes
Curved treadmill (>7.0 mph) 192
Rower (high intensity) 176
Flat treadmill (7 mph) 173
Stationary bike (>16mph) 172
Ski Erg machine 168
Stairmaster 148
Climbing wall 120
Flat treadmill (5 mph) 120
Curved treadmill (>4.0 mph) 104
Weight training (intense) 90
Arm ergometer 45
The data provided is for an average man weighing approximately 200 pounds (lbs). If your weight is different, the specific numbers won’t apply to your caloric expenditure on a gym machine, but you can still use the chart to determine which exercise machine will give you the greatest bang for your buck. Also, keep in mind that there are several factors that contribute to your overall total calories burned that have nothing to do with the machine.
Factors Influencing Exercise Machine Calories
While the numbers provided above are helpful for general comparisons, they are not likely to reflect the exact number of calories that you will burn during your exercise machine workout.(1)
Factors that influence the number of calories burned on an exercise machine include:
Sex: Men tend to burn more calories than women (3)
Age: As we get older, we burn fewer calories. (2)
Body size: Larger bodies burn more calories because it takes more energy to move extra weight. (3)
Body composition: A more muscular body requires more energy than a body that has a higher percentage of fat. However, take this factor with a grain of salt. A more muscular person who is an advanced exerciser may be more efficient on an exercise machine compared to a heavier person who is new to exercise. In that case, the person with more fat may burn more calories.
Movement economy: When you first start using a machine, you may be less efficient and less “economical” in your caloric expenditure. As you gain experience, you become more efficient with your movements and burn fewer calories. This is a great reminder to mix things up when you choose machines at the gym!
Genetics: While it’s not always fair, some people are just better calorie burners than others.
Other Gym Activities That Burn Mega Calories
If the machine you want is not available or if you want to take a break from your favorite machine, consider these other activities that are great for burning calories and losing body fat.
Activity Calories Burned in 10 Minutes
Jumping rope (fast) 181
Shuttle runs 176
HIIT calisthenics 176
Kettlebell swings 157
Boxing 148
Circuit training 96
How to Burn More Calories on an Exercise Machine
While there isn’t much you can do to change your gender or your age, there are a few ways to modify the factors that affect gym machine caloric expenditure to make the most of your time at the gym.
Add intervals: Once you become proficient on an exercise machine, add short bursts of high intensity to increase your effort. For example, add 1-3 minute bursts of speed or increases in incline followed by a short rest period. Repeat several times.
Change machines: The more you use a machine, the more your body adapts and gets more efficient at the movement. The more streamlined your activity becomes, the less energy you need to carry out the activity. That means you burn fewer calories. So, it’s smart to mix things up and try new machines and new activities as much as possible.
Add weight: In some cases, you may be able to add resistance to your activity to make it harder and burn more calories. For example, you can use a weighted vest while walking on a treadmill. Similarly, you can use a weighted jump rope while skipping rope to maximize your calorie burn.
Get strong: While weight lifting burns fewer calories than most cardio activities, adding more muscle to your frame can help you burn more calories. It will also help you to look and feel better. Resistance training helps us move better through activities of daily living and helps us to age better. Lift weights at least two times a week for best results.
Lastly, keep in mind that if you are trying to burn calories to lose weight or maintain a healthy weight, diet matters more than exercise. Track your macros to ensure that you are getting enough protein to maintain muscle mass and promote effective weight loss. Also, make sure you get adequate carbohydrates for energy and the right amount of fat for a healthy body.
If you are new to macro tracking, use a macro tracking calculator to find out what your optimal ratios are based on your unique goals. And be sure to pick up a copy of Macro Tracking for Dummies to keep on hand for healthy recipes and helpful nutritional tips.
Sources:
National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee on the Dietary Reference Intakes for Energy. Factors Affecting Dietary Reference Intakes for Energy. Washington (DC): National Academies Press (US); 2023
Manini TM. Energy expenditure and aging. Ageing Res Rev. 2010 Jan;9(1):1-11. doi: 10.1016/j.arr.2009.08.002
Mayo Clinic. Metabolism and weight loss: How you burn calories