Are you looking to lose some weight? With so many regimens and pieces of equipment on the net, you may be a bit confused about the best equipment for burning fats. Worry no more; we got you covered.
So which cardio machine burns the most fats? Several impressive gym equipments are suited for weight loss including treadmills, elliptical trainers, rowing machines, stair steppers, stationary bikes, and jump ropes.
To best understand which the best equipment for burning fats, there are a couple of other factors that should be considered. Take a look at this all-round article about the best fat burning equipment, tips, and the best advice to ensure you burn as many calories as possible.
Let's dive in!
Burning Fats with Cardio Machines
Although there are a number of popular and effective cardio machines for burning fat, you will also need some more information on how to use these cardio machines for the biggest results. This will include techniques, intensity and duration of the work out.
Let’s take a look at some of the best cardio machines for burning fats.
1. The Treadmill
One of the most common gym equipment is the treadmill. You can find it at virtually every gym you visit. It may look like a boring piece of equipment meant for only running, but the treadmill is perhaps one of the most effective equipments for burning fat.
An amazing thing about the treadmill is the different exercises that can help you lose both a huge and a small amount of fat during a workout. This means a treadmill is a great tool for people new to working out, as they can start out doing the slower types of exercises, while experienced people can use the same for intense exercises.
Research shows that both longer duration moderate-intensity workouts and shorter duration more intensive are both effective for weight loss. However, the more intense shorter period exercises are more time-efficient, ensuring you lose more fat over a small period.
Consistent daily workouts are essential in weight loss.
It should be noted that the more calories you burn, the more fat you burn.
2. Walk This Way
At a pace of around 3.5 mph, a normal-sized 125-pound person will burn around 120 calories for 30 minutes. A heavier person weighing at least 185 pounds will burn around 178 calories for the same workout at the same pace.
If you decide to walk more briskly at a rate of 4.5 miles an hour, you will end up losing 150 calories for a 125-pound person, while for a 185-pound person, the weight loss for a thirty-minute workout will be 222 calories.
Running, on the other hand, has a different effect with more calories getting burnt up. At a speed of 10mph, a 125-pound person will lose at least 495 calories. A 185-pound person will lose at least 733calories.
Apart from burning fat, treadmills are also amazing for toning the body and increasing muscle strength, especially thighs and calves.
3. Elliptical Trainer
The elliptical trainer has become one of the most sought-after cardio machines based o several things, including its potential for fat and calorie burn, boost stamina, and improve balance. The elliptical machine is currently a top contender among health experts for burning fat.
Elliptical trainers can help you burn fat, with the amount varying depending on the workout's intensity.
How good is the elliptical machine?
Burning Body Fat
The elliptical machine will help you lose body fat due to its calorie-burning ability. It can help you lose both fat and tone the body.
For best practice, ensure you plan your workout in the form of a two to one ratio where you get 30 minutes of intense workout, followed by 30-60 seconds of recovery. Ensure you keep your legs moving even during recovery to ensure your blood keeps pumping
Elliptical machines have been known to burn around 270 to 400 calories per thirty minutes of workout, for 125 – 180 pounds, respectively.
Burning more calories than you consume can help you lose weight, meaning increasing the intensity of your elliptical workouts will always prove helpful to you.
Apart from weight loss, the elliptical machine has several other benefits to your body, such as:
Getting a Full Body Workout
Most exercise machines are created with a specific target for certain muscle workouts; however, the elliptical machine is one of the gym equipments that work on the whole body as you exercise, affecting all muscles.
Working out with an elliptical machine will impact your glutes, hamstrings, biceps, quads, chest, triceps, and core muscles.
The elliptical machine can both strengthen your muscles and improve your balance. While exercising, stand up straight and release the elliptical handles to help you target the core muscles and improve your balance. Ensure you set the elliptical at a manageable pa before releasing the handles.
4. Rowing Machine
If you are wondering whether a rowing machine can help you burn fat, the answer is absolutely! Depending on the duration, body weight, and intensity of training, the rowing machine can burn up to 795 calories per hour of intense training.
However, it is worth noting that sitting on the rowing machine and just rowing will not burn away fat effectively, but with some science, you can maximize each training session's result.
Age, weight, and heart rate will factor in each individual's exercise and weight loss, whereby the more out of shape you are, the more fat you will burn during an exercise. A fit person weighing around 180 pounds will burn fewer calories than an unfit person rowing at the same rate for the same amount of time.
At 125 pounds, rowing at a moderate intensity for an hour will lose around 400 calories, while their counterpart rowing at a higher intensity for the same tie and the same weight will burn around 510 calories. A 240-pound person rowing at a moderate pace will burn 650 calories, while their counterpart at the same weight but exercising at a higher intensity will lose 800 calories.
How to Burn the Most Calories while Rowing
The first tip to help maximize your workout while rowing is focusing on the stroke with full motions. Ensure you get the flywheel to spin faster to help create more power, rather than the normal sliding down and up the rail.
Take the rowing to the sweet spot of calorie burn at 24-30 rows per minute.
The best thing about most rowing machines is that they will come with calorie monitoring capability and inform you of the calories you burn per session.
Another great tip on rowing is to switch up your workouts. This means that you alternate workout routines to avoid getting accustomed to a certain way of doing things. It is important to keep the heart rate pumping to increase calorie burn, and this is done by ensuring the body does not get used to any routine.
5. Stair Stepper
A stair stepper is a cardio machine that comes with some revolving stairs or two-foot pedals. It is low impact, meaning it will take it easy on the user, especially those with joint issues and leg injuries.
The stair stepper is an effective fat burner with the capability of burning between 180-400 calories for moderate workout sessions and around 600 for more intense workouts.
The number of calories burnt will always depend on several individual factors, including heart rate, body weight, duration of the workout, and intensity of the workout. However, most stair steppers will come with their calculators to show you exactly how many calories you lose per session.
You burn up to 0.17 calories per step you climb, with more potential for heavier people.
Apart from burning calories, the stair stepper also comes with several other uses:
For one, people who may be overweight or have some injuries will appreciate the stair stepper as it helps reduce any stress to the joints, especially the knees. It is also efficient for strengthening calves, which are useful in running, walking, and jumping. Your hamstrings will also see some positive impact, easing walking, running, and sitting down.
The stair stepper is also important for healthier bones owing to the reduction in osteoporosis associated with it. It does this by helping increase bone mass, especially important to older people who tend to lose bone strength as they age.
With the stair stepper, it is advisable to combine it with some other workout type to have more effective results. You can start with the stair stepper and hop on to the treadmill for a run to have better overall performance.
6. Stationary Bike
A stationary bike is an effective way of burning calories and subsequently body fat, and at the same time increasing the strength to the muscles, heart, and lungs. Apart from giving you the feeling of riding a real bike with less concern for injuries, it is also efficient as it helps reduce stress to the joints and enhance your aerobic session.
Each individual will have varying results based on several factors, but some dependable averages may be used as a guide to the number of calories you can burn per session. According to Harvard health publishing, a 150-pound person will lose around 400 calories if they cycle intensely for at least 30 minutes.
The stationary bike has the capability of burning up to 800 calories, dependent on certain circumstances.
A stationary bike will be sure to give you some amazing calorie burn plus some added benefits. The stationary bike works on your heart and lungs; at the same time, it is also known to help release endorphins, which help improve your mood.
The stationary bike has some mental health perks, too, as it helps release dopamine, norepinephrine, and serotonin, which helps reduce stress and anxiety.
There are two kinds of bikes, the recumbent and the upright bike. For people with back problems, the recumbent bike is more advisable, as it is used in a slanted position reducing stress to the lower back and upper body. It supports the body in reducing any soreness after the workout.
On the other hand, the upright bike is more similar to the normal bikes and helps strengthen your core and leg muscles.
7. Jump Rope
One of the best and most affordable tools for healthier and fit people is the jump rope. It is the cardio exercise of choice for world-class athletes and will help you:
- Tone calves
- Improve lung capacity
- Build stamina
It is one of the best calorie burners with a known track record of up to 10 calories per minute. A 150-pound woman will lose at least 200 calories a day with a twenty-minute session, which translates to 1000 calories per week. A month will see her lose 6 pounds and 12 pounds in two months. As weight decreases, more intensive training will be required to maintain a high rate of burning fat.
How to Do It
Jump the rope for around 30 seconds, and rest for 30 seconds. Do his for nine times.
Do another 30-second workout, this time alternating your feet and shifting your weight back and forth to help strengthen your core.
Do 30 seconds of jumping rope, followed by 30-second jumping jacks finishing with 30-second burpees. All these should b done with 12 seconds of rest in between each set.
Other Health Benefits of Jumping Rope
There are several benefits associated with jumping a rope, including:
Improved Cardiovascular Health
The American College of sports medicine proposes that skipping rope is essential for aerobic conditioning. It helps increase the lungs and heart health but will need to be done five times a week to have a greater effect.
Reduce Foot and Ankle Injuries
Jumping rope will affect foot co-ordination and increase muscle strength around the ankle joints and in the foot, helping reduce injuries to these parts.
According to Dr. Daniel W. Barry, an assistant professor at the University of Colorado proposes that the best exercise to improve bone density is through jumping up and down, making the jumping rope an effective tool for this.
Jumping rope helps with breathing as it does not take the breath out of you as swimming or running would, allowing you to master your breath as you exercise, increasing your oxygen intake and breath control.
Ultimately the machine you decide to use should be based on personal preference. However, the most effective machines are the ones you are more consistent with. So depending on which machine you choose, remember consistency s key.
The intensity of the exercise combined with diet will also play an important role in fat burn. To ensure you lose more calories, the best practice would be to reduce the calorie intake and increase calorie burn during exercise.
To ensure you burn even more calories, building muscle mass is a great idea, where the fat will be converted to muscle.
It is also beneficial to have a conversation with your doctor before embarking on any exercise regime to ensure you are healthy enough not to exact too much strain on the body that may result in injuries or harm.