At a glance:
- A treadmill burns slightly more calories during intense training but puts more strain on your joints than an elliptical.
- An elliptical is suitable if you have joint problems — its low-impact motion delivers a similar aerobic benefit more gently.
- Both machines allow you to meet the WHO recommendation of 150 min/week of moderate aerobic activity.
- Your choice depends primarily on your joint health, living environment (noise, space) and training goals.
Treadmill vs elliptical is a question everyone planning a home gym faces. Both machines provide effective cardio workouts, but their effects on your body, joints and muscles differ considerably. Below, we explain which suits whom — so you can base your buying decision on science.
How do treadmills and ellipticals work, and what is the main difference?
A treadmill simulates walking, jogging and running on a moving belt. The movement pattern is identical to road running — it is the closest indoor training comes to natural movement. You adjust the intensity by changing the speed and incline.
An elliptical combines the movements of jogging, skiing and cycling. Your feet follow a smooth, oval path without ever subjecting your hips, knees or ankles to the full impact of striking the surface. Most models also have push-pull handles that engage your chest, back and shoulder muscles.
If you want to bring your workouts home and are considering both options, start by assessing your current joint health and the space you have available for the machine.
Which burns more calories?
Calorie expenditure depends mainly on training intensity, body weight and duration. In a study by Brown et al. (2010), participants exercised at a self-selected pace, and calorie expenditure was statistically similar on the treadmill and elliptical — approximately 400–500 kcal per 45-minute session for a 70 kg person (Brown et al., 2010).
Earlier trials (Zeni et al., 1996) found that treadmills produced the highest metabolic expenditure among indoor cardio machines. However, working your upper body at the same time on an elliptical (using the push-pull handles) offsets some of this difference, increasing total calorie burn by an estimated 5–10%.
The WHO physical activity guidelines 2020 recommend 150–300 minutes of moderate aerobic activity per week for adults. Both machines can help you meet this recommendation, provided you maintain sufficient intensity.
Which puts less strain on your joints?
This is often the deciding factor. When you run, landing generates ground reaction forces of up to 2–3 times your body weight — a cumulative load that can, over time, put excessive strain on your knees, hips and lower back.
An elliptical is a low-impact machine. In a biomechanical study, Lu et al. (2007) showed that the leg movement on an elliptical produces significantly lower reaction forces at the knee joint than running (Lu et al., 2007). This makes an elliptical the preferred option if you have knee, hip or back problems, are undergoing rehabilitation, or are overweight and have just started training.
A treadmill is better suited to you if your joints and bones are healthy and you want to keep practicing running-specific movement patterns indoors.
Which should you choose for your home gym — a practical buying guide?
Choose a treadmill if:
– Your joints and bones are healthy, and you are training for running or endurance sports
– You want to closely simulate road running (speed, incline, interval training)
– You prefer a simple, natural movement pattern
Choose an elliptical if:
– You have knee, hip or back pain
– You are a beginner or are returning to training after a long break
– You live in an apartment and value quiet exercise equipment — ellipticals produce significantly less noise and vibration
– You want to train both your upper and lower body on one machine
Both machines need at least 180 × 90 cm of floor space, plus room to use them. Ellipticals are often shorter but taller — check your ceiling height. Prices are similar: entry-level models cost 500–800 €, and high-quality models cost 1500–3000 €.
Estonia’s fitness culture is developing rapidly — the national bodybuilding team arrives home today at 23:55 from international competitions, and Estonia’s victorious fitness athletes arrived home safely from the world championships — showing that a workout routine based on training at home can also take you far. During promotional periods, such as FREE home delivery for the start of the school year, it is worth looking out for delivery offers when buying larger machines.
References
- Brown GA, Cook CM, Krueger RD, Heelan KA (2010). Comparison of energy expenditure on a treadmill vs. an elliptical device at a self-selected exercise intensity. Journal of Strength and Conditioning Research. 24(6):1643–1649. PMID: 20508467
- Zeni AI, Hoffman MD, Clifford PS (1996). Energy expenditure with indoor exercise machines. JAMA. 275(18):1424–1427. PMID: 8618371
- Lu TW, Chien HL, Chen HL (2007). Joint loading in the lower extremities during elliptical exercise. Medicine & Science in Sports & Exercise. 39(9):1651–1658. PMID: 17805098
- World Health Organization (2020). WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO Press.
Frequently asked questions
Which is better for beginners — a treadmill or an elliptical?
An elliptical is better for beginners, especially if you are overweight or have joint problems, because its low-impact motion protects your knees and hips. If your joints are healthy, you can also start by walking on a treadmill at a moderate pace.
Can an elliptical also help with weight loss?
Yes. You burn a similar number of calories on an elliptical as on a treadmill, especially if you actively use the handles. Regular 45–60 min sessions 4–5 times a week, combined with a balanced diet, create a substantial calorie deficit.
How much space does a treadmill vs elliptical need?
Both need at least 180 × 90 cm for the machine itself, plus safety clearance behind it (at least 1 m for a treadmill) and on either side (0.5 m). Ellipticals are often shorter but taller — check that your ceiling height is at least 2.5 m.
Which is quieter — a treadmill or an elliptical?
An elliptical is considerably quieter. Treadmills produce vibrations from your foot strikes as well as motor noise, particularly at higher speeds and when training on an incline. This often makes an elliptical the preferred choice in apartment buildings.
Can you walk on a treadmill as well as run?
Yes, a treadmill is also well suited to brisk walking (5–7 km/h) on an incline (incline walking), which is gentler on your joints than running but burns a similar number of calories. This is a good compromise if you want a treadmill but are worried about excessive joint strain.
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Come and train! ArtGym
