Exercise bike vs. treadmill: which one offers a better workout?

Treadmills burn slightly more calories per minute, but exercise bikes deliver low-impact cardio that is gentler on the joints and easier to sustain. For most home users, especially anyone with joint concerns, a bike is the better long-term choice; a treadmill suits those who want full-body, weight-bearing running.

When choosing between a stationary bike vs. a treadmill, understanding their differences and benefits is key. Both machines provide an excellent cardio workout, but each has advantages depending on your fitness goals and physical needs.

Exercise bikes and treadmills are two of the most popular exercise machines on the market – both at home and in the gym. The aerobic exercise that you get from both provides an effective cardio workout. This builds endurance, improves lung capacity and burns calories.

Let’s explore the pros and cons of exercise bikes vs. treadmills to help you make the best choice.

What are treadmills and stationary exercise bikes?

First, let us define these two pieces of cardio equipment.

Treadmill

A treadmill is a piece of equipment that allows you to walk or run indoors. It provides an effective cardio workout, and offers what is considered high-impact exercise. It can help burn a substantial amount of calories in a short amount of time, depending on the intensity.

Exercise bike

Unlike treadmills, exercise bikes provide a lower-impact cardio workout. Although they offer a low-impact alternative to running, they are still considered to provide a complete cardiovascular workout, engaging multiple muscle groups including your core and lower body.

Pros & cons of treadmills

Pros of treadmills

1. They burn a lot of calories

A study on energy expenditure with indoor exercise machines concluded that treadmills are optimal indoor exercise machines for enhancing energy expenditure. Since a treadmill workout is a weight-bearing exercise, you will burn more calories and belly fat per minute on a treadmill than on a regular stationary bike.

2. They provide a full body workout

Treadmill workouts are great for full-body workouts and weight loss, since all the major muscles of the body, including the lower body, arms and abdominal muscles, are used. Increasing the incline of your treadmill will target the calves, glutes and hamstrings more.

3. They offer workout variability

With adjustable speed and incline settings, treadmills offer a variety of workout options, from endurance training to intense calorie-burning sessions. This benefit isn’t exclusive to treadmills, though, stationary bikes also allow you to personalise your workout by adjusting resistance and standing up.

Cons of treadmills

Despite their many benefits, treadmills also have a few negatives to consider.

1. Higher risk of injury

Treadmill running has a higher rate of injury than exercising on a stationary bike, owing to the high-impact nature of the workout, which places more strain on joints. For this reason, it is not an ideal option for those who suffer from knee pain.

There is also the risk of losing your balance and falling off the exercise equipment, which is not an issue when exercising on a stationary bike.

2. Bulky and noisy equipment

Treadmills take up more space than an exercise bike and can be loud, which might not be ideal for small spaces or shared living. Due to their weight, they aren’t easily transported. While the average treadmill measures 64 x 28 inches and weighs 95 kg, exercise bikes are smaller and lighter. For example, the CAROL Bike is 45.5 inches long and 22 inches wide, and weighs 59 kg, making them more portable.

Pros & cons of stationary bikes

Pros of stationary bikes

1. Low-impact exercise

In contrast to running on a treadmill, cycling on a home exercise bike is a non-weight-bearing and low-impact exercise, which reduces the pressure on your joints and decreases the risk of injury. This makes stationary bikes a good option for people with joint pain or age-related stiffness.

2. Good lower-body workout

All that pedaling is going to provide an excellent lower-body workout, targeting leg muscles, such as the quadriceps, hamstrings and calves.

Use a stationary bike to strengthen and build your back and core muscles, making it a full-body workout.

The exercise bike allows you to increase or decrease speed and resistance, allowing for continuous progress in your workouts.

4. Space-saving

Stationary bikes are compact, while being smaller and quieter than treadmills, making them the perfect choice for homes with limited space.

5. They can help with rehabilitation

Stationary bikes can also aid with rehabilitation; research has found that stationary cycling can improve overall gait and posture in older adults. In 2014, a study found that this was more true for indoor cycling than for treadmill-running.

Cons of stationary bikes

1. Lower calorie burn

Since stationary bikes are non-weight-bearing, they typically burn fewer calories per minute compared to treadmills. However, longer or more frequent sessions can make up for this difference. That said, the difference is marginal, and a stationary bike will still aid with weight loss.

Since the exercise bike places less pressure on your joints, you may find you are able to work out for a longer period of time.

2. They are less effective at building strong bones

Exercise bikes do not offer the benefits associated with weight-bearing exercise. For example, running has been shown to be useful in increasing bone strength and mass in middle age osteopenia.

Both treadmills and stationary bikes offer workout variability, among other pros and cons.

Exercise bikes offer a low-impact solution as well as good lower body workouts.

Exercise bike vs. treadmill for burning calories

Burning calories and weight loss are two of the main reasons why many people do cardio. Both exercise bikes and treadmills provide excellent aerobic exercise, and are therefore highly effective for burning calories. When comparing exercise bike vs. treadmill calorie burn, it’s important to consider the intensity and duration of your training.

In general, running on a treadmill burns more calories per minute than riding an exercise bike. Studies suggest that running on a treadmill burns 8.18 to 10.78 calories per minute, while stationary cycling burns 7.98 to 10.48 calories per minute. The exact amount of calories you burn depends on various factors, including your age and fitness level.

Enjoyment is another factor here. If you enjoy working out using an exercise bike more, the chances are that your workout sessions will become longer and more frequent, resulting in more calories burned.

The bottom line? Both pieces of equipment provide effective cardio workouts that help you lose weight and burn calories.

CAROL Bike vs. treadmill for burning calories

Developed with leading exercise researchers, the CAROL Bike gives you the most effective, time-efficient workout possible. REHIT (Reduced Exertion High-intensity Interval Training), Instant Resistance and AI make the CAROL Bike unique.

While you might burn fewer calories on a stationary bike than on a treadmill, the scientifically proven REHIT workouts of the CAROL Bike are proven to burn twice as many calories per minute than jogging on a treadmill.

Exercise bike vs. treadmill for belly fat

Both machines provide a good cardio workout, but if your goal is to burn body fat and lose weight, then it is more important to consider how you work out.

High-intensity interval training (HIIT) involves brief bursts of intense exercise followed by a recovery period of low-intensity exercise. A 30-minute HIIT workout involving 20 seconds of exercise followed by 40 seconds of rest burns up to 30% more calories than 30 minutes of running or cycling at a steady pace.

You’ll even continue to burn calories and fat after your HIIT training, due to excess post-exercise oxygen consumption (EPOC).

CAROL Bike vs. treadmill for belly fat

The CAROL Bike‘s AI-powered workouts are proven to give you the benefits of a 45-minute run in as little as five minutes. Yes, really. Our scientifically proven REHIT workout triggers the afterburn effect, burning twice as many calories per minute than traditional treadmill training, making it a great option for burning fat.

CAROL Bike’s AI algorithm calibrates every moment on the bike to you.

Workouts from just 5 minutes. Short, effective—easy to fit into your life.

Other things to consider

Injury rate: exercise bike vs treadmill

While good form is always a consideration for injury, injury risks on the treadmill are generally higher than on the stationary bike, particularly for those with joint issues. Stationary bikes provide a safer, low-impact workout, making them a better choice for injury prevention.

Not all exercise equipment is created equal

Compared to moderate-intensity treadmill exercise, CAROL workouts are more time-efficient (just 10% of the exercise time) and studies show that they offer an almost twofold improvement in fitness levels.

Conclusion: Treadmill or Exercise Bike?

Both treadmills and stationary bikes are excellent for cardiovascular fitness, weight loss, and overall health. If you are simply looking for a machine that will provide some cardio in your fitness routine, both are good options.

Generally, the treadmill burns a lot of calories and provides an intense workout, but the risk of treadmill injuries is higher.

If you require a low-impact workout that’s gentle on your joints, a stationary bike is ideal. They also have a lower injury risk factor, so a stationary bike may be more suitable if you struggle with joint issues or require lower-impact exercise.

Want the bike that gets you fittest, fastest? For those seeking the most efficient workout, the CAROL Bike offers a revolutionary approach with its scientifically proven REHIT technology, delivering the benefits of a 45-minute run in as little as five minutes.

Got a question? Let's book a call.

All our experts have MSCs in Exercise Science, and they’re here to answer your questions. Whether it’s about the science behind CAROL Bike, or general fitness advice, whatever’s on your mind—we’re here for you.

Frequently asked questions

Which burns more calories, an exercise bike or a treadmill?

Running on a treadmill burns about 8.18 to 10.78 calories per minute, versus 7.98 to 10.48 for stationary cycling, so a treadmill edges ahead at matched effort. High-intensity bike formats like REHIT, however, can burn twice as many calories per minute as jogging.

Is an exercise bike or treadmill better for bad knees?

An exercise bike is better for sensitive joints. Cycling is low-impact and non-weight-bearing, reducing stress on knees, hips, and ankles, while treadmill running is high-impact with a higher injury risk. Research also shows cycling can improve gait and posture in older adults.

Does a bike or treadmill take up less space?

The bike. An average treadmill is about 64 by 28 inches and weighs 95 kg, while the CAROL Bike is 45.5 by 22 inches and weighs 59 kg. Bikes are more compact and easier to move and store at home.

Which is better for weight loss, a bike or treadmill?

Both work through regular cardio and a calorie deficit. Treadmills burn marginally more per minute, but the machine you use consistently wins. High-intensity interval cycling closes the calorie gap in far less time, which suits busy schedules.

Which gives a more full-body workout?

A treadmill engages more major muscle groups because running recruits the whole body. A bike mainly targets the lower body, though bracing your core adds upper-body involvement. Choose based on whether joint-friendliness or full-body engagement matters more to you.