A treadmill is better for burning calories quickly and improving bone strength, while a recumbent indoor bike is gentler on your joints and safer for beginners or those with mobility issues. Personal preferences also play a significant role in choosing between a treadmill and a recumbent bike, as individual likes and dislikes can influence which fitness equipment is best for you.
This article compares these popular types of fitness equipment in terms of calories burned, joint impact, strength, and more—so you can find the right fit for your fitness goals.
How Do a Treadmill and Recumbent Bike Work?
Treadmill: A treadmill is a type of cardio equipment that simulates walking or running outdoors. It features a moving belt and adjustable speed and incline settings, making it ideal for indoor cardio, race training, or HIIT routines.
Recumbent Bike: This bike is a type of stationary bike with a reclined seat, offering a unique seated position that provides back support and reduces stress on the knees. It offers a comfortable, low-impact cycling experience that’s easy on the joints.
Is Riding a Recumbent Bike as Good as a Treadmill?
It depends on your fitness goals and your current fitness level. A treadmill typically burns more calories and engages more muscle groups, making it ideal for weight loss and full-body conditioning. However, a recumbent bike is just as effective for improving cardiovascular health—especially for those seeking a low-impact, joint-friendly workout. For seniors, people with injuries, or anyone prioritizing comfort and safety, a recumbent bike can be just as beneficial as a treadmill.
Both machines can help improve overall fitness, but the best choice in the treadmill vs recumbent bike comparison depends on individual fitness levels and personal goals.
Related Article: Recumbent Bike vs Upright Bike
Is a Treadmill or Recumbent Bike Better for Weight Loss?
Research by Carey (2009), titled “Quantifying differences in the ‘fat burning’ zone and the aerobic zone: implications for training” [1], a treadmill is better for quick calorie burn, while a recumbent bike is ideal for low-impact, sustained fat loss.
| Equipment | 155 lbs (30 min) | 185 lbs (30 min) |
|---|---|---|
| Treadmill (6 mph) | 450 cal | 525 cal |
| Recumbent Bike (vigorous) | 278 cal | 441 cal |
Recumbent bikes generally result in lower calorie burn and fewer calories burned per session compared to treadmills, but you can still lose weight by increasing workout duration or frequency. Individuals with a history of lower body injury may prefer the recumbent bike for its gentler impact, allowing them to burn calories safely while working toward their fitness goals.
If you’re aiming for maximum calorie burn in a short time, the treadmill wins. However, for sustained fat loss with minimal joint strain, the recumbent bike is a smart alternative.
Related Article: How Many Calories Burned on Recumbent Bike?
Which Is Better for Joints: Treadmill or Recumbent Bike?
Studies such as “Lower limb joint motion and muscle force in treadmill and over-ground exercise” by Yao et al. (2019) [2] and “Joint contact forces during semi-recumbent seated cycling” by Crossley et al. (2024) [3], have proven the recumbent bike is better for joint health due to its low-impact, seated design. Recumbent bikes are a form of low impact exercise and provide a low impact workout, making them ideal for those looking to avoid injury and reduce joint pain. Unlike treadmills, which involve moderate to high joint impact from walking or running, recumbent bikes are non-weight-bearing and reduce pressure on the knees, hips, and back. Treadmills can place more strain on the joints and increase the risk of injury, especially for those with pre-existing joint issues. This makes recumbent bikes ideal for seniors, people with arthritis, or anyone recovering from injury.
Comparison Overview:
| Feature | Treadmill | Recumbent Bike |
|---|---|---|
| Joint Impact | Moderate-High | Very Low |
| Fall Risk | Medium | Very Low |
| Accessibility | Moderate | High |
Related Article: Is a Recumbent Bike Good for Lower Back Pain?
Which Machine Works More Muscles?
Carey (2009) [4] and Holliday et al. (2019) [5] showed that treadmills engage more muscle groups due to the upright posture and natural gait, especially benefiting lower-body strength and bone health. Both machines target different muscle groups: treadmills offer a full body workout by activating the core, arms, and legs, while recumbent bikes focus mainly on the quads, hamstrings, glutes, and calves. Upright bikes are another option for those seeking a different cycling experience and muscle engagement, and may be suitable for users with knee issues or those preferring a more traditional cycling position.
- Treadmill: Full-body activation, including core stabilization
- Recumbent Bike: Lower-body focused; better for sustained endurance workouts
Related Article: What Muscles Does a Recumbent Bike Work?
Can You Do HIIT on a Treadmill or Recumbent Bike?
Yes, both the treadmill and HIIT recumbent bike routines can be used for high-intensity interval training (HIIT).
A treadmill workout delivers higher intensity and is ideal for sprint intervals, while the recumbent bike provides a safer, low-impact option that’s easier on the joints.
Example HIIT Workouts:
- Treadmill HIIT: Sprint 1 min + Walk 1 min x 10-15 rounds (light jogging can also be used as a warm-up or cool-down in a treadmill workout)
- Bike HIIT: 30 sec max-effort pedaling + 1 min moderate pace x 10-15 rounds
Both machines allow for a variety of exercises, and exercise bikes offer a safer alternative for those seeking an intense workout without high impact.
Which Machine Saves More Space and Makes Less Noise?
| Factor | Treadmill | Recumbent Bike |
|---|---|---|
| Space Requirement | Larger | Moderate |
| Noise Level | Higher | Lower |
| Ease of Use | Moderate | Very Easy |
| Price Range | Mid-High | Variable |
If you're short on space or prefer quieter workouts, the recumbent bike is the better option.
Related Article: Best Recumbent Exercise Bikes 2025
Quick Comparison Table
The recumbent bike saves more space and operates more quietly than a treadmill. It's also easier to use and typically better for home environments where noise and footprint matter.
Quick Comparison:
| Feature | Treadmill | Recumbent Bike |
|---|---|---|
| Calories Burned | ⭐⭐⭐⭐ | ⭐⭐ |
| Joint Friendliness | ⭐⭐ | ⭐⭐⭐⭐ |
| Muscle Engagement | ⭐⭐⭐ | ⭐⭐ |
| HIIT Compatibility | ⭐⭐⭐⭐ | ⭐⭐⭐ |
| Space Saving | ⭐⭐ | ⭐⭐⭐⭐ |
| Safety & Fall Risk | ⭐⭐ | ⭐⭐⭐⭐ |
| Beginner-Friendly | ⭐⭐⭐ | ⭐⭐⭐⭐ |
If you have limited space or want a quieter, beginner-friendly machine, the recumbent bike is the smarter choice.
Final Verdict: Which Should You Choose?
The best cardio machine is the one you'll actually use—consistently and comfortably.
- Choose the treadmill if you want high-intensity fat burn, bone strength, and varied cardio workouts.
- Choose the recumbent bike if you prioritize joint protection, safety, and long-duration cardio.
- Best case? Incorporate both into your routine for a well-rounded cardio plan.
Refference
- Carey DG. Quantifying differences in the "fat burning" zone and the aerobic zone: implications for training. J Strength Cond Res. 2009 Oct;23(7):2090-5. doi: 10.1519/JSC.0b013e3181bac5c5. PMID: 19855335.
- Yao J, Guo N, Xiao Y, Li Z, Li Y, Pu F, Fan Y. Lower limb joint motion and muscle force in treadmill and over-ground exercise. Biomed Eng Online. 2019 Aug 22;18(1):89. doi: 10.1186/s12938-019-0708-4. PMID: 31438944; PMCID: PMC6704526.
- Crossley CB, Diamond LE, Saxby DJ, de Sousa A, Lloyd DG, Che Fornusek, Pizzolato C. Joint contact forces during semi-recumbent seated cycling. J Biomech. 2024 May;168:112094. doi: 10.1016/j.jbiomech.2024.112094. Epub 2024 Apr 15. PMID: 38640830.
- Carey DG. Quantifying differences in the "fat burning" zone and the aerobic zone: implications for training. J Strength Cond Res. 2009 Oct;23(7):2090-5. doi: 10.1519/JSC.0b013e3181bac5c5. PMID: 19855335.
- Holliday W, Theo R, Fisher J, Swart J. Cycling: joint kinematics and muscle activity during differing intensities. Sports Biomech. 2023 May;22(5):660-674. doi: 10.1080/14763141.2019.1640279. Epub 2019 Sep 2. PMID: 31475880.
Table of Contents
Latest Articles
