Rowing Machine vs Treadmill vs Elliptical: Which Cardio Machine Is Right for You?
The short answer: choose a treadmill if you love walking or running and want the simplest, most familiar workout. Choose an elliptical if you want a low-impact, standing workout that is gentle on your joints. Choose a rowing machine if you want a full-body workout that works your legs, back and arms in one motion. The best machine is the one you will actually use, so think about how you like to move before you think about specs. Compare them all in our cardio equipment range.
Why add a cardio machine?
Canada's 24-Hour Movement Guidelines recommend at least 150 minutes of moderate-to-vigorous aerobic activity each week for adults 18 to 64, along with muscle-strengthening on at least two days (see the guidelines). A machine at home makes that easier to keep up through a Canadian winter. If you have an injury or a health condition, check with your doctor before you start a new routine.
The three machines at a glance
| Treadmill | Elliptical | Rowing machine | |
|---|---|---|---|
| Movement | Walking, jogging and running | Gliding, with the feet staying on the pedals | Seated pull with a leg drive |
| Impact on joints | Highest of the three, though cushioned decks help | Low | Low |
| Muscles worked | Mainly the legs and core | Legs, plus arms on models with moving handles | Legs, back, arms and core |
| Learning curve | Almost none | Low | Needs a little technique at first |
| Space | Large, though many fold | Fairly large and fixed | Long, but many store upright |
| Good for | Walkers and runners | Joint-friendly cardio | Full-body training |
Treadmills
A treadmill is the most familiar machine. You can walk, jog or run, and you control the speed and incline exactly. It is easy to start, and it suits runners who want to train through the winter. The trade-off is impact: running puts more stress on your joints than the other two machines, so cushioning matters. Our treadmill buying guide covers motor power, deck size and more.
Ellipticals
On an elliptical your feet stay on the pedals and glide in a smooth, oval path, so there is no foot strike. That makes it a popular choice for people who want low-impact cardio. Many models have moving handles that work the upper body, and some add adjustable incline or resistance. Look at the stride length, since a longer, more natural stride feels better for taller users. See our elliptical machines.
Rowing machines
A rower works your legs, back, arms and core in one fluid motion, which makes it a great choice if you want a full-body workout in a short session. It is low-impact, but it does take a little technique, and the seat and handle need to be used smoothly. There are several kinds of resistance:
- Air rowers use a fan flywheel, so resistance rises the harder you pull.
- Water rowers use a paddle turning in a water tank. They are known for a smooth feel and a quieter, more natural sound.
Rowers are long when in use, but many store upright. Browse our rowing machines.
How to choose: five questions
1. How do you like to move? If you enjoy walking or running, pick the treadmill. If you want to stay on your feet without impact, pick the elliptical. If you like a full-body workout, pick the rower.
2. Do you have joint concerns? The elliptical and the rower are lower-impact than running. If you have an injury or a medical condition, ask your doctor which machine is right for you.
3. What does your space allow? Measure the floor space and the ceiling height. A rower stores upright on many models, a treadmill may fold, and an elliptical is a fixed shape. Our guide to building a home gym in a small space has layout ideas.
4. How much noise can you live with? Treadmills and air rowers make more noise than ellipticals and water rowers, so think about your neighbours and anyone sleeping nearby. A mat helps with vibration, and our gym flooring guide explains what to buy.
5. What will keep you coming back? Some people like a touchscreen and guided workouts. Others prefer a simple monitor. Check whether a machine needs a subscription for its workouts, as some do.
Machines to start with
Here are six machines from our range, two of each type. Check each product page for current details, what is included and warranty information.
Treadmill: a roomy 20 by 60 inch deck, a 15.6-inch touchscreen, an easy-fold hydraulic release and a wide range of built-in programs.
Treadmill: a 3.6 CHP motor, 0 to 12 mph, 12% incline to -3% decline, RunFlex cushioning and a fold-away design.
NordicTrack AirGlide 7i Elliptical
Elliptical: a 7-inch tilting HD touchscreen and iFIT workouts that adjust speed and incline automatically, with real-time stat tracking.
Elliptical: a low-impact, total-body workout with smooth, natural motion, built for home exercisers of all fitness levels.
Air rower: an air-resistance flywheel with a chain drive, a monitor for time, pace, distance, calories and watts, a 350 lb capacity and a 5-year frame warranty.
Water rower: handcrafted in solid ash with a Danish oil finish. Wood absorbs sound and vibration for a quiet, smooth stroke.
Want more? Browse our treadmills, ellipticals, rowing machines and indoor cycles, or read our guide to exercise bikes.
Try before you buy
Cardio machines feel very different from one to the next, and it is hard to judge online. Spartan Fitness has showrooms across Canada where our team can help you try a few and match one to your space, goals and budget.
Cardio machine checklist
- Which movement do I enjoy enough to keep doing?
- Do I have joint concerns that favour a low-impact machine?
- Have I measured the floor space, ceiling height and doorways?
- Can I live with the noise, and do I have a mat or flooring?
- Does the rated user weight cover everyone who will use it?
- Do I need a subscription for the workouts I want?
- Have I checked the warranty?
Frequently asked questions
Which burns more calories, a rower, a treadmill or an elliptical? It depends mostly on how hard and how long you work, so the best choice is the one you will do regularly. A rower uses more muscle groups at once, but your effort matters more than the machine.
Is a rowing machine good for beginners? Yes, but spend a few sessions learning the stroke, driving with your legs first and then pulling with your back and arms. Start with short, easy sessions.
Is an elliptical better than a treadmill for your joints? An elliptical has no foot strike, so it is lower impact than running. If you have a joint condition, ask your doctor which machine is right for you.
Which machine is quietest? Ellipticals and water rowers are generally quieter than treadmills and air rowers, though it varies by model. Put a mat underneath to cut vibration.
Which machine takes the least space? Many rowers store upright and many treadmills fold, while an elliptical stays the same shape. Always check the dimensions on the product page.
Can I use these in a condo or an apartment? Often yes. Choose a quieter model, put a mat underneath and check your building's rules.
