The debate between an elliptical trainer and a stationary bike is a common one in the fitness world. Both are popular choices for cardio workouts and offer significant benefits for your health and fitness goals. Deciding which one is right for you doesn’t have to be complicated. Essentially, both ellipticals and bikes are excellent cardio machines and can be valuable additions to any home gym.
Cardiovascular exercise is crucial for overall health, improving lung function, heart health, endurance, and general fitness. Both ellipticals and stationary bikes provide diverse cardio workout options and engage various muscle groups.
According to Kate Meier, a certified personal trainer and Head of Content at GGR, having either of these machines at home greatly enhances workout accessibility.
“Having a cardio machine at home means you can get your heart rate up anytime, regardless of weather, offering an alternative to outdoor walks or runs,” Meier explains.
This guide will delve into the specifics of ellipticals and bikes to help you determine which machine best suits your cardio needs and preferences.
Elliptical vs Bike: Muscles Worked
Both elliptical trainers and exercise bikes effectively target major muscle groups, although they differ slightly in their emphasis.
Muscles Worked on an Elliptical Trainer
The elliptical trainer is known for providing a comprehensive, full-body cardio workout. Meier highlights its ability to engage both the upper and lower body simultaneously.
“Both ellipticals and bikes primarily target lower-body muscles, including the quadriceps, hamstrings, glutes, and calves,” Meier states. “However, ellipticals with moving handles also engage upper body muscles such as the rhomboids and trapezius in the upper back, as well as the biceps, through a push-pull motion.”
Meier also emphasizes the core engagement during elliptical workouts.
“Maintaining balance and stability on an elliptical requires significant core engagement,” she notes. “Similar to running, using an elliptical effectively works your core muscles.”
By adjusting the incline on an elliptical, users can further target specific muscle groups like the calves and hamstrings. Increasing workout intensity, primarily through faster movements, will also enhance muscle engagement across all targeted areas.
Muscles Worked on a Stationary Bike
Stationary bikes are primarily known for their lower body workouts, focusing on muscles like the hamstrings, calves, and quadriceps. You may also feel some activation in your glutes, though typically less than in other lower body muscles. However, bikes equipped with moving handles, such as air bikes, can also incorporate upper body muscles, including the rhomboids in the back and the biceps and deltoids in the arms.
Meier points out that stationary bikes offer a safe and effective way to work lower-body muscles, particularly beneficial for individuals recovering from injuries.
“Stationary bikes are often recommended for injury rehabilitation due to their low-impact nature, which reduces weight-bearing stress on the feet and lower body,” Meier explains.
Furthermore, by standing out of the seat during a stationary bike workout, you can engage your core and upper body more significantly, transforming the exercise into a more comprehensive full-body session.
woman riding exercise bike
Elliptical vs Bike: Space
Space considerations are crucial when comparing ellipticals and stationary bikes, especially for home gyms.
If space is limited, stationary bikes are generally more accommodating as they typically require less room than ellipticals. A standard stationary bike usually ranges from 40 to 60 inches in length, whereas ellipticals can extend from 50 to 80 inches. Stationary bikes are inherently more compact and have a smaller footprint, though some exceptions exist.
When planning to include either machine in your home gym, it’s advisable to allocate additional space around the equipment. Even though both are stationary, extra room ensures safe and easy access on and off the machines.
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Elliptical vs Bike: Adjustability
Both ellipticals and bikes offer adjustability to cater to individual user needs. Stationary bikes often allow adjustments to the seat, handlebars, and even pedals, ensuring a comfortable and customized riding experience. Resistance levels can also be altered to increase workout intensity.
Elliptical adjustability varies more widely across different models. While most ellipticals increase workout intensity with faster movement, some models also offer adjustable resistance and incline. High-end ellipticals may even feature adjustable stride lengths.
However, ellipticals often provide limited options for adjusting the machine to fit different heights. They tend to be more of a one-size-fits-all design. Therefore, ensuring your arm and leg movements feel secure and comfortable before starting your workout is essential.
seat pro form studio pro bike 22
Elliptical vs Bike: Calories Burned
Both ellipticals and bikes are effective for burning calories during cardio workouts. The rate at which you burn calories depends on several factors, including workout intensity, duration, and individual metabolic rates.
A study by Harvard Health Publishing examined calorie expenditure during 30 minutes of moderate exercise on various gym machines for people of different weights (125, 155, and 185 pounds). The findings for stationary bikes and ellipticals are detailed below:
| 125-pound person | 155-pound person | 185-pound person | |
|---|---|---|---|
| Stationary Bike | 210 calories burned | 252 calories burned | 294 calories burned |
| Elliptical Trainer | 270 calories burned | 324 calories burned | 378 calories burned |
As demonstrated, both machines are effective for calorie burning, with intensity and consistency being key. However, ellipticals offer a slight advantage due to their full-body engagement, enabling users to burn calories more efficiently during standard workouts.
monitor Exerpeutic Elliptical
What Is a Stationary Bike?
A stationary bike, or exercise bike, is a low-impact cardio machine that mimics the motion of outdoor cycling. Users pedal while seated, typically with their feet secured in pedals and hands on handlebars, replicating the experience of riding a bicycle. Compared to high-impact options like treadmills, stationary bikes are gentler on the joints.
Stationary bikes are available in a wide range of options for home gyms, with prices varying from around $200 to over $2,000. Higher-end models offer more features and durability, so setting a budget beforehand is advisable.
The best exercise bikes provide diverse cardio workouts mainly focused on the lower body. However, users can engage their upper bodies by standing and pedaling. Adjustments for seat, handlebar, and pedal positions are common, and resistance settings allow for customized workout intensity.
The size of a stationary bike varies by model, but typical dimensions are about 20 to 25 inches in width, 50 to 60 inches in height, and 40 to 60 inches in length. Assessing your home gym space before purchasing is recommended to ensure the bike fits comfortably.
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Best For
A stationary bike is ideal for individuals seeking a stable, low-impact workout, particularly one focused on the lower body. It is also suitable for those with mobility issues, joint pain, or those recovering from injuries, as it supports body weight and reduces joint stress.
Stationary bikes are also a practical choice for those with budget and space constraints. They are generally more affordable and compact than ellipticals.
If you’re looking for a safe, stable way to elevate your heart rate with a lower body-centric cardio workout, a stationary bike could be the perfect machine.
| Exercise Bike Pros | Exercise Bike Cons |
|---|---|
| Low-impact | More challenging to engage the upper body |
| Stable and secure | Seat discomfort may occur during extended use |
| Budget-friendly options available | Can be noisy, especially air bikes |
| Suitable for injury rehabilitation and mobility issues | Chain-driven models require periodic maintenance |
| Improves cardiovascular endurance, burns calories, strengthens lower body muscles |
Pros
The benefits of stationary bikes are numerous, notably their low-impact cardio provision. Because your feet remain attached to the pedals throughout the workout, there is minimal stress on your joints. This allows for effective cardio exercise without the high impact associated with running or jumping.
Stationary bikes offer a comprehensive workout, enhancing lower-body muscle strength, improving cardiovascular health and endurance, burning calories, and even reducing stress levels.
Changing speeds on a stationary bike is straightforward, making it excellent for HIIT bike workouts (high-intensity interval training), which are known for their effectiveness in calorie and fat burning.
Stationary bikes are also beneficial for individuals with knee pain or joint problems because the seated position minimizes weight-bearing stress on joints, allowing for safe and effective cardio exercise.
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Cons
One common drawback of stationary bikes is seat discomfort, especially during longer workouts. While aftermarket solutions like padded bike shorts can help, it’s a factor to consider.
Additionally, stationary bikes primarily target the lower body, offering limited engagement for other muscle groups. While excellent for working quads and glutes, they may not be the best choice if a full-body workout is your primary goal (though standing pedaling can increase upper body engagement).
For those seeking more upper-body involvement, air bikes are an alternative. Many air bikes feature moving handles that engage muscles in the upper back and arms, providing a more comprehensive workout.
What Is an Elliptical Trainer?
An elliptical trainer is a low-impact cardio machine designed to mimic movements like walking, running, and stair climbing. Users stand on pedals and grasp handles, moving both in a synchronized motion to achieve a full-body workout.
woman using NordicTrack SE9i
Elliptical machines engage lower body muscles such as quads and calves, while also working upper body groups including the core and arms. Both HIIT elliptical workouts and endurance workouts are achievable, depending on stride speed and workout duration.
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Ellipticals typically cost more than stationary bikes, ranging from about $600 to well over $2,000, with some high-end models exceeding $3,000. Careful consideration of features and budget is recommended before purchasing.
Elliptical trainers generally occupy more space than stationary bikes, with lengths ranging from 50 to 80 inches. The combined vertical and lateral motion of the pedals and handles also suggests allowing extra space around the machine for comfortable use.
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Best For
Ellipticals are best suited for those looking for a low-impact, full-body cardio workout. They are also beneficial for individuals who can easily step onto the pedals, as this motion is essential for operation.
Beginners or those focusing on refining their exercise form may also find ellipticals advantageous. The synchronized movement of handles and pedals provides a supportive framework, helping to maintain proper technique. Users can simply begin and allow the machine to guide their motion throughout the workout.
An elliptical machine can be a great addition to a home gym if you have sufficient space and a budget starting around $500-$600. While budget ellipticals are available, quality models typically range from $300-$500. Additionally, ensure proximity to a power outlet, as most ellipticals require electricity to operate.
| Elliptical Pros | Elliptical Cons |
|---|---|
| Full-body workout | Can be more expensive than stationary bikes |
| Low-impact exercise | Limited adjustability for height and size |
| May offer incline and resistance adjustments | Often requires an external power source |
| Suitable for all fitness levels | Larger footprint compared to bikes |
| Improves cardiovascular endurance, burns calories, strengthens muscles | May pose stability challenges for some users |
Pros
Like stationary bikes, elliptical workouts are inherently low-impact, minimizing stress on joints. Your feet remain in contact with the pedals throughout, moving in a smooth, gliding motion.
Ellipticals excel over stationary bikes in upper body engagement. The requirement to use handles while pedaling ensures simultaneous upper and lower body workout.
Furthermore, many ellipticals offer adjustable resistance and incline, allowing users to target specific muscle groups and customize workout intensity, providing a versatile and balanced exercise experience.
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Cons
The motion on an elliptical, while smooth, doesn’t directly mimic any common real-life movement, which may feel less natural to some users compared to cycling.
Space can be a significant consideration. Unless you opt for a compact elliptical machine, ellipticals generally require a considerable amount of space and are rarely foldable for storage.
The step-up required to reach the pedals on an elliptical can also be challenging for individuals with mobility or stability issues, making the machine less accessible.
Finally, ellipticals tend to be more expensive than exercise bikes. While budget options exist, the more complex mechanics of ellipticals generally result in a higher price point.
Bottom Line
Both elliptical trainers and stationary bikes are reliable and effective cardio machines, each offering significant health benefits, according to Meier.
“Both machines provide a wide array of benefits, enhancing both physical and mental well-being. Physically, they are excellent for burning calories, building cardiovascular endurance, and strengthening muscles,” Meier notes. “Mentally, exercise in general is proven to be effective in reducing anxiety, stress, and even symptoms of depression.”
When considering the elliptical vs bike decision, remember that neither machine is universally superior. The best choice depends on individual fitness goals, fitness level, budget, space limitations, and personal preferences.
Elliptical vs Bike FAQs
Is an elliptical trainer better exercise than a stationary bike?
Neither machine is inherently better. The optimal choice depends on individual needs and preferences, including fitness goals, body type, and mobility.
Is a bike or elliptical trainer better for weight loss?
Both stationary bikes and ellipticals are effective for burning calories, which is essential for weight loss. HIIT workouts, which are easily performed on both machines, are particularly effective for maximizing calorie burn.
Which exercise machine is best for losing belly fat?
Neither machine is specifically superior for targeting belly fat. Both facilitate calorie burning through cardio exercise, leading to overall fat loss, including belly fat. Calorie expenditure depends on workout duration and intensity.
Is a stationary bike better for your quads than an elliptical trainer?
Both ellipticals and stationary bikes target lower body muscles, including the quadriceps. Both machines can effectively engage your quads during workouts, depending on how you use them and adjust resistance or intensity.
Is an elliptical trainer or a stationary bike better for bad knees?
A stationary bike is generally better for individuals with knee issues due to its lower impact on joints. While ellipticals are also low-impact, stationary bikes minimize joint stress even further by eliminating weight-bearing impact.
Ben Conroy
Ben Conroy is the Editorial Intern for GGR. He’s a rising senior at Wake Forest University pursuing a degree in Communication and a minor in journalism. Ben hails from Dayton, Ohio and comes from a journalism background; he spent summer 2021 working as a newsroom intern for the Dayton Daily News and served for two semesters in 2021 as the Print Managing Editor for Wake Forest’s student-run newspaper, the Old Gold & Black. Outside of work, he likes to keep his mind and body active, frequently reading and getting outside to play golf and pickup basketball along with general strength training and cardio. Ben brings his knowledge of the writing and editorial processes to the table for GGR, working to provide readers with helpful, accurate fitness content.
