Short answer: there is no single best machine
The best cardio to do in the gym is the one that matches your goal, suits your joints, and that you will actually keep doing. The treadmill, rowing machine, stationary bike, stair climber and elliptical can all improve cardiovascular fitness when used consistently at a suitable effort. They differ mainly in impact, which muscles do the work, and how easy it is to control intensity.
If you want a starting point: pick one or two machines you enjoy, do most of your sessions at an easy-to-moderate effort, and add a harder interval session once you have a base.
How to choose gym cardio
Ask four questions.
- What is the goal? General health, fat loss (see our burning fat gym routine), endurance for a sport, or recovery between lifting days each point to slightly different choices.
- How do your joints feel? Running is higher impact. Cycling, rowing and elliptical work are lower impact for most people.
- How much time do you have? Higher-intensity work takes less time but is more tiring.
- Will you do it? Enjoyment predicts consistency better than any ranking.
Gym cardio options compared
| Option | Impact | Main muscles | Good for | Watch for |
|---|---|---|---|---|
| Treadmill (walk, incline, run) | Low to high | Legs, glutes | Easy to scale, familiar | Holding the handrails, which lowers effort |
| Rowing machine | Low | Legs, back, arms | Full-body effort, intervals | Technique matters; rounding the back |
| Stationary or air bike | Low | Quads, glutes | Joint-friendly, hard intervals possible | Seat height set wrongly |
| Stair climber | Low to moderate | Glutes, quads, calves | Leg endurance | Leaning heavily on the rails |
| Elliptical | Low | Legs, some arms | Gentle on joints | Easy to coast |
Treadmill
The treadmill is the most flexible option. Walking at an incline raises effort without the impact of running, and a popular routine called “12-3-30” uses a 12 percent incline, 3 mph and 30 minutes. It is a trend rather than a special method, so adjust the numbers to what you can sustain with good posture.
Rowing machine
Rowing uses the legs, back and arms together, which makes it demanding for the time spent. Learn the sequence of legs, then body, then arms, before pushing hard.
Bike
A stationary bike is a solid choice if your knees or hips dislike impact. Air bikes add an arm component and make hard intervals very tiring, so start gently.
Stair climber
It builds leg endurance and feels harder than the pace suggests. Stand tall and avoid propping your weight on the rails.
Elliptical
It is easy on the joints and good for steady sessions. Add resistance or intervals so it does not become passive.
Steady-state versus intervals
Steady-state work is sustained effort at a conversational pace. It builds an aerobic base, is easy to recover from, and suits most days. Interval training alternates harder efforts with recovery. It is time-efficient but more fatiguing, so most people do best with one or two interval sessions per week at most. For a deeper look at intervals and how they relate to lifting, see is HIIT cardio or strength training, and for structured sessions see our conditioning cardio workouts.
To manage effort, you can use the talk test or heart rate zones. Our guide to max heart rate training explains both.
Is walking cardio?
Yes. Brisk walking raises your heart rate and counts as moderate aerobic activity for many people, particularly on an incline. If you are new to exercise or returning after a break, walking is a reasonable place to start.
Is 20 minutes of cardio a day enough?
Public health guidance commonly suggests about 150 minutes of moderate activity per week, or 75 minutes of vigorous activity, or a mix. Twenty minutes a day adds up to roughly 140 minutes, so it is close to that target. Whether it is “enough” depends on your goals; an endurance athlete will need more, while someone aiming for general health may find it a good base.
Can cardio lower blood pressure?
Regular aerobic exercise is associated with lower blood pressure in many people. If you have high blood pressure, heart disease, or take medication, talk to your doctor before changing your exercise routine.
Fitting cardio around lifting
If building muscle or strength is your priority, keep cardio from eating into recovery (see strength training for muscle gain). Common approaches include:
- Doing cardio on separate days from your hardest leg sessions.
- Doing short, easy cardio after lifting rather than before.
- Choosing low-impact options such as the bike if your legs are sore.
Sample weekly setups
- General fitness: Two to three 20 to 30 minute steady sessions, plus one short interval session.
- Lifter who wants a healthy heart: Two easy 20 to 30 minute sessions after lifting or on off days.
- Joint-friendly: Bike or elliptical for steady work, rower for occasional intervals.
FAQ
What is the number one best cardio exercise? There is no universal winner. Rowing, running, cycling and swimming (see swimming vs weight training) are all effective; the best is the one that fits your body and that you will repeat.
Should I do cardio before or after weights? If lifting is the priority, doing weights first usually keeps your strength sessions fresher. If a cardio goal is the priority, do it first.
How hard should gym cardio feel? Most sessions should feel easy to moderate. Reserve hard efforts for one or two sessions a week.