Trying to pick between a stationary bike and a treadmill for your fitness goals? The answer might not be as obvious as you think. Here’s what you need to know before investing time—or money.
No matter what your fitness goals are, maintaining a healthy level of endurance is essential for everyday life, as well as longevity. There are many ways you can get your cardio workouts in, but what option is the best? As a trainer, I have always had clients asking me which form of cardio they should prioritize to get optimal results. So, which wins in the stationary bike vs. treadmill debate?
To help you quickly compare the key differences, here’s a side-by-side breakdown of the stationary bike vs. treadmill across the most important fitness factors:
| Category | Stationary Bike | Treadmill |
|---|---|---|
| Workout intensity | Moderate to high (especially with resistance or spin classes) | Moderate to very high (especially with running or incline walking) |
| Calories burned | Fewer calories per minute than running | More calories burned per minute (especially running) |
| Fat loss (including belly fat) | Effective with HIIT and resistance | Effective with HIIT and incline walking/running |
| Muscles worked | Primarily lower body (quads, hamstrings, calves, glutes) | Full-body (legs, glutes, core, and arms if not using handrails) |
| Versatility of workouts | Limited to cycling (seated/standing) | Walk, jog, sprint, incline, intervals |
| Injury risk | Low-impact and joint-friendly | Higher impact, more stress on joints |
| Adjustability | Adjustable resistance, seat, and handlebar positions | Adjustable speed and incline |
| Enjoyment factor | Great for people who enjoy cycling; often includes virtual rides | Great for walkers/runners; immersive running programs available |
| Home gym suitability | More compact, typically more affordable, easier to move | Larger footprint, often more expensive, may require power |
| Outdoor transition | Limited carryover (no balance or terrain training) | High carryover to outdoor walking/running |
Which is better for cardio: A stationary bike or a treadmill?
To compare stationary bikes and treadmills to determine which is a better piece of exercise equipment, we look at the workout difficulty or intensity, the versatility of the exercise machines, the muscles worked on a stationary bike vs. a treadmill, the calories burned and fat loss potential, adjustability, the injury risk, the enjoyment, and the practicality for purchasing.
Which provides a harder workout: Stationary bike or treadmill?
Ultimately, it’s difficult to compare the difficulty or workout intensity on a stationary bike versus a treadmill because it is highly dependent on the settings used. For example, doing a vigorous HIIT workout on a spin bike or indoor cycle with the resistance cranked up, and the cadence high will be more intense than walking leisurely on a treadmill at no incline.
That said, in general, treadmill workouts have the potential to be more challenging than exercise bike workouts, particularly if spin bikes or indoor cycles are excluded and just basic stationary bikes are considered. Indoor cycles provide a more demanding workout than standard upright stationary bikes because you can stand up on the pedals, the flywheel is heavier and requires more power and strength to spin, and the riding position requires greater core and upper body activation.
To increase the difficulty on an exercise bike, the resistance and cadence (pedaling speed) can be increased, whereas on a treadmill, the pace and incline can be increased. In general, most athletes find their heart rate gets higher at a similar level of effort on a treadmill because running and walking are weight-bearing activities and require nearly all major muscles of the body, while cycling is non-weight-bearing and is mostly just a lower-body workout.
Which machine is more versatile for cardio workouts?
When considering the versatility of stationary bikes versus treadmills, treadmills edge out exercise bikes in terms of the range and variety of workouts you can do. While you can structure your efforts similarly on either exercise machine (for example, a long, steady-state endurance workout, a HIIT or interval workout, etc.), the fact that you can walk or run on a treadmill and even implement an incline opens the doors to a wider range of exercises and workouts. This can help prevent boredom and allow you to work different muscles for greater fitness improvements.
What muscles are worked on a stationary bike vs. treadmill?
Stationary bikes predominantly work the quads, hamstrings, and calves, with the glutes to a lesser extent. Spin bikes also strengthen the shoulders, core, and back to some degree. Standing on a spin bike turns it into a total-body exercise. Walking and running work all the muscles in the lower body, as well as the core and arms, provided you don’t hold on to the handrails. Increasing the incline targets the calves, glutes, and hamstrings more.
Which cardio machine offers better adjustability and customization?
Most exercise bikes allow for seat height, handlebar height, and resistance adjustments. Some indoor cycles also permit additional adjustments, like fore/aft adjustments of the seat and handlebars, and a greater number of resistance levels. The speed and incline on a treadmill can be changed, though the most basic treadmills often do not have an incline function.
Which burns more calories: Stationary bike or treadmill?
When considering a stationary bike vs treadmill for weight loss, the number of calories you burn depends on your weight and the intensity and duration of your workout. If you’re comparing which cardio machine burns more calories, running on a treadmill generally comes out ahead over cycling—especially at higher intensities.
According to Harvard Health Publishing, 30 minutes of moderate-intensity stationary biking burns between 210 and 292 calories, depending on weight, while a vigorous session burns 315 to 441 calories. Running at 6 mph (10-minute miles) for 30 minutes burns a similar 295 to 420 calories, making moderate jogging roughly equivalent to a vigorous bike workout in calorie burn.
Finally, 30 minutes of walking at the moderate pace of 3.5 miles per hour (17 minutes per mile) burns about half the number of calories of riding a stationary bike at a moderate intensity (107 calories for a 125-pound person walking versus 210 on an exercise bike, 133 calories for a 155-pound person walking versus 252 on an exercise bike, and 159 calories for a 185-pound person versus 292 on an exercise bike).
Is a stationary bike or treadmill better for losing belly fat?
If you’re wondering whether a treadmill or a bike is better for belly fat, the answer depends on how you use each machine.
Both exercise bikes and treadmills help create the caloric deficit needed for fat loss. However, research shows that HIIT training is especially effective for burning belly fat because it boosts metabolism even after your workout.
Building lean body mass is also an effective way to lose body fat because muscle tissue is more metabolically active than fat tissue. Therefore, crank up the resistance on an exercise bike or the incline on a treadmill to help build muscle.
Which is safer: Stationary bike or treadmill?
Stationary bikes are generally safer, as cycling is low-impact and puts less stress on joints compared to treadmill running or walking. If you deal with chronic injuries and pain, an exercise bike may be a smarter choice.
Which cardio machine is more enjoyable to use?
You can now find both exercise bikes and treadmills with integrated tablets for streaming immersive workouts or entertainment. Some people are naturally drawn more to walking and running, while others love cycling, so enjoyment of stationary bikes versus treadmills largely depends on personal preference.
Which machine is better for home gyms and budgets?
If you’re shopping for the best indoor cardio machine for home gyms, you’ll likely find that stationary bikes are usually less expensive and more compact than treadmills. If you are on a budget, you’re more likely to find a high-quality exercise bike for the money than a decent treadmill. Cheap treadmills often have poor motors, a limited range of speeds, no incline, and a poorly cushioned deck. They may also lack onboard workout programs and durability. Plus, once the motor goes, the treadmill is rendered useless unless you’re going to spend a significant amount of money repairing it.
On the other hand, there are many good, inexpensive indoor cycles and stationary bikes, and they have fewer parts that will wear out (no motor, etc.). Exercise bikes also take up less floor space, are easier to move around and assemble, and spin bikes often require no power.
Which translates better to outdoor exercise: Bike or treadmill?
One final factor that you might want to consider when weighing an indoor bike against a treadmill is how easily the habits, muscle memory, and muscle groups that you will develop inside can translate to outdoor exercise. The treadmill is a good equivalent to an outdoor walk, jog, or run. The muscle groups worked while on a treadmill are very close to those worked while outdoors, and with the set workouts and programs that are often built into the treadmill, you can make for intervals of high and low-intensity speed and work. However, unless you are willing to pay for a premium treadmill that can offer changes in incline, hills are not something you can train for indoors.
Exercise bikes, on the other hand, don’t offer as close an experience to the “real thing” as the treadmill. Outdoor cycling requires more work in your core and other parts of your body. Turns and keeping balance are not something that can be recreated for stationary indoor exercise. Hills, on the other hand, are more easily approximated on a stationary bike. By increasing resistance, the increased work required of your legs is like that of a period going uphill. In fact, the stationary bike might offer better than can be found in your local area, depending on the lay of the land around you. Hill exercises outdoors can be hard to find if you live in the plains, for example.
Frequently asked questions
Can riding a stationary bike help burn belly fat?
Unfortunately, you cannot choose where you want to lose fat when doing any form of exercise. While you can’t spot-reduce fat, cycling burns overall body fat—including around the belly. According to an NIH study, “The combination of indoor cycling and diet is recommended to improve the lipid profile, lose weight, and reduce blood pressure. Furthermore, indoor cycling alone may also enhance aerobic capacity.”
Is walking for 30 minutes better than riding a stationary bike?
When deciding between treadmill vs exercise bike for beginners, both offer great benefits. Walking is ideal for those new to exercise, while stationary biking can be a bit more intense but joint-friendly. Walking is a low-impact exercise and ideal for beginners or those seeking light activity, while stationary biking burns more calories and builds leg strength. Choose the activity that aligns with your fitness level and preferences.
Still not sure which is right for you? Try alternating both for a week and track how your body feels. Your ideal cardio might surprise you.
