"A one-size-fits-all approach to exercise, which is often used in the industry, can lead to many people working out at an intensity that doesn't align with their actual goals," explained Hannah Kittrell, a registered dietitian and lead author of the study.

Instead of relying on basic machine presets, those looking to lose weight should seek out more personalized data. Dr. Kittrell suggests that clinical tests measuring a person's physiological response to exercise can be "useful [tools] for developing precision exercise prescriptions."

So, which of these five cardio machines are the best for shredding fat?

The Elliptical for Fat Loss

The elliptical trainer (like those from Precor) allows you to walk, run, and climb stairs with zero impact. It’s a "main character" choice for anyone recovering from an injury because it doesn't put excessive stress on your joints, muscles, or bones. By using the moving handlebars, you can turn it into a full-body workout. To maximize your calorie burn, crank up the incline, resistance, and stride length. This will increase the load on your muscles and heart, helping you smash your goals faster.

The Rowing Machine for a Full-Body Burn

This machine is designed to mimic crew rowing on the water, providing a high-intensity, low-impact total body workout. Popular models like the Concept2 RowErg use air resistance to match your effort.

To maximize weight loss, focus on form over speed. The rower engages your legs, glutes, core, shoulders, back, and arms. Consistency and duration are key—don't just burn yourself out in two minutes. Another pro tip: sit up tall, keep your chest open, and don't slouch. This keeps your airways open and makes the workout way more efficient.

"Rowing is the ultimate 'bang for your buck' exercise. It uses 86% of your muscles, making it a powerhouse for metabolic conditioning," says a top fitness consultant for Men's Health.

The Treadmill for High-Intensity Training

Treadmills are the GOAT of the cardio floor because they are versatile and easy to use. They allow for intense training, from casual walking to full-out sprints, with adjustable incline and speed settings. For effective weight loss, keep an eye on your heart rate to avoid overtraining. To spice things up, try a HIIT (High-Intensity Interval Training) approach or the viral 12-3-30 workout popularized on social media—set the incline to 12%, speed to 3.0 mph, and walk for 30 minutes.

Stair Climbers for a Glute Glow-Up

Whether it’s a compact stepper or a heavy-duty StairMaster, these machines force your lower body to work against gravity. It’s essentially an aerobic-style step workout. If you want to burn more calories, boost the intensity. Increasing the speed is an obvious move, but for safety, ensure you can keep the pace without clutching the handrails for dear life. You can also try skipping steps (taking two at a time) to put extra fire in your quads and glutes.

The Stationary Bike for Low-Impact Shredding

Stationary bikes bring the SoulCycle or Peloton vibe indoors. They generally offer a low-impact lower body workout. If you're using an upright bike, stand up out of the saddle occasionally or increase the resistance to trigger more weight loss. For a total-body experience, "dual-action" bikes (like the Schwinn Airdyne) feature moving handlebars that incorporate your upper body into the grind.

Pro Tip: To really see results, consistency is your best friend. Choose the machine that fits your vibe and stick with it!

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