Treadmill, Spin Bike, or Rower: Which Cardio Machine is Best for You?

If you asked a gym member to name three cardio machines, they would more than likely come up with “treadmill, bike, rowing machine” – even if they hadn’t seen the title of this article.

These pieces of equipment are staples of the gym floor, and for good reason: they all offer incredible cardio workouts, while challenging you and working your body in very different ways.

So which is best?

‘Best’ will mean different things to different people, depending on their fitness goals. Which is the best cardio machine for weight loss? Which is the best to enhance performance? What are the best low-impact cardio options?

In this article we’ll offer an in-depth comparison, pitting these three popular cardio machines against each other – exercise bike vs treadmill vs rower – to understand which will get you where you want to go, and how to effectively use all three in concert.

Treadmill: classic cardio for runners and walkers

Running is the oldest of all exercises – something that our bodies quite literally evolved to do. Treadmill exercise allows you to run or walk no matter the weather, and gives you unprecedented control over the workout, including adjusting pace and incline, which allows you to walk, jog, run, sprint, or even hike up a replica mountain. This workout burns a lot of calories too.

On the flipside, treadmill workouts are high impact, and can feel a little repetitive compared to other cardio machines and outdoor running.

Treadmill pros

• High calorie burn: Running (generally) burns more calories per minute than cycling or rowing.
• Zero learning curve: Walking and running come naturally – no training required.
• Muscle engagement: Treadmill workouts strengthen lower-body muscles and help maintain bone density.
• Customisable: You can adjust speed, incline and duration to personalise the workout to your needs and goals.

Treadmill cons

• High impact: Even with quality shoes, running can place stress on bones and joints, particularly in the hips, knees and ankles.
• Space and noise: Treadmills take up room and can be loud, especially at high speeds.
• Boredom: Running in place can feel repetitive compared to outdoor running.

 

Treadmills are great for endurance training, and the cardio burn is ideal for weight loss. Walking on a treadmill can be great for rehab and regaining mobility too.

Treadmills aren’t as good for people with joint pain or knee issues, and they usually take up more space than a bike or rower.

Exercise bike: low-impact, choose your own intensity

Exercise bikes come in a few varieties – upright, recumbent, air/assault bikes – but none are as cardio-focused as a spin bike, so let’s hone in on that.

Spin bikes are designed to replicate the feeling of pedalling a road bike. Like treadmills and rowing machines, they offer indoor cardio workouts no matter the weather. A spin bike or treadmill will both work the lower body, but in different ways – the bike is far lower impact, so not as harsh on bones and joints.

Spin bike pros

• Low impact: Ideal for people with chronic pain, joint issues or old injuries who find running uncomfortable.
• Compact and quiet: Requires less space and makes less noise than a treadmill.
• Effective endurance: Great for long, steady-state cardio or interval training.
• Customisable: You can tweak resistance, speed and duration for a personalised workout.

Spin bike cons

• Lower calorie burn: Generally burns fewer calories per minute compared to treadmills and rowers.
• Limited muscle engagement: Focuses mainly on the lower body, with minimal upper-body activation.
• Can cause discomfort: Saddle soreness can be common for beginners.

 

Like treadmills, exercise bikes can be great for everyone from elite athletes to people undertaking rehab. The low impact nature of the exercise makes it more accessible to those with chronic pain or limited mobility, and you can make the workout as intense or as relaxed as you want.

They may not be the most efficient or effective way to burn calories, however, if that’s your main goal.

Rower: full-body cardio with a touch of strength training

And now for something completely different: a form of cardio that activates the entire body, and that adds in some sneaky strength training too.

A rowing machine replicates the action of rowing in the comfort of a gym or your home. It activates 85% of your muscles across all major muscle groups, and can simultaneously build both endurance and strength.

Rowing machine pros

• Full-body workout: Engages legs, core and upper body for true full-body exercise.
• Low impact: The smooth action can be gentler on joints than running on a treadmill, while still offering a similarly intense cardio workout.
• High calorie burn: The calorie burn is comparable to running on a treadmill (when done at high intensity).
• Improves posture: The workout strengthens your back and core, which helps with overall posture.

Rowing machine cons

• Technique-dependent: Some guidance and practice is required to nail proper form, to avoid injuries and maximise the benefits of the exercise.
• Less accessible: People with lower mobility may struggle with the exercise (or simply getting onto the machine).
• Space and noise: Some rowers are bulky and noisy.

 

If you’re trying to decide between the high-intensity cardio of a rower or treadmill, the rower will offer a more complete, full-body cardio workout, along with a bit of strength training, and minus the impacts of running.

But it won’t be as simple, intuitive or accessible as running, and poor technique can lead to injury.

Comparison table: treadmill vs spin bike vs rower

Choosing the right machine for your goals

So which cardio machine is the best option for specific fitness and body goals? In summary:

• For cardio burn/weight loss: Rower or treadmill (HIIT sessions burn the most calories).
• For low-impact workouts: Spin bike is best, rower is good too.
• For full-body conditioning: Rowing machine.
• For endurance training: Treadmill or spin bike.
  

 

GymQuip: your home gym experts

At GymQuip we’ve spent the last three decades helping people reach their fitness goals, by providing all the advice, encouragement and equipment you need to create the ultimate home or commercial gym.

One of Australia’s largest fitness showrooms, at GymQuip we offer a complete range of cardio equipment, including high-end treadmills, bikes and rowers from the world’s leading fitness brands.

We offer an even larger range of home gym equipment through our online store, which we can deliver to your door anywhere in Australia. And you can be confident of getting the very best deal, because if you find one of our products cheaper elsewhere, we’ll beat that price by 5%!

Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help!