The Beginner’s Guide to All the Different Cardio Machines at Your Gym

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From recumbent bikes to curved treadmills, there’s a tool for every fitness level, capability, and goal.

Whenever you walk into a new gym, one space inevitably catches the eye: the main floor, filled with cardio machines of all kinds, rows and rows of ’em. And whether you’re there for a chill yoga class or to heft some weights, you know it’s important to work some cardio in your routine.

Yes, you can always run, walk, or bike outside, but cardio machines at the gym have some advantages. They’re highly adjustable, and many are low-impact, making them easier for newbies and folks with joint pain or other issues, NASM-certified personal trainer Corey Brueckner, general manager of Life Time Studio at The Shops at Riverside in Hackensack, New Jersey, tells SELF. Plus, since many track key metrics like distance, speed, and heart rate, they offer the built-in ability to monitor your progress over time and help you stay motivated.

But…which cardio machine is best for you—and how the heck should you use it?! Especially if you’re newer to fitness, seeing all the different belts, cables, pedals, and flywheels can leave you overwhelmed. Don’t worry: We got you. Below, all the cardio machines you’re likely to find at your friendly local fitness center, including what they’re best for and insider tips so you’ll feel like a pro, fast.

Treadmill

Many newbies gravitate to this machine, and for good reason. While walking or running on a moving belt isn’t a perfect simulation of doing the same thing outdoors, it’s about as close as you’ll come within the gym’s four walls. “It’s often the most intuitive one to use,” Mia Lazarewicz, CSCS, co-owner of Amplify Fitness, tells SELF.

Most have two controls, one for speed (to switch up how fast you’re going) and another for incline (how steep the belt goes). They might also have an emergency stop button or even a plug you can clip to your clothing, so the belt stops if you tumble off.

Prevent that by starting simple, Lazarewicz recommends. Get on and hold the handrails. Set the speed to 2 to 3 miles per hour, or whatever feels like an easy walk. Once you’re comfortable with the movement of the belt, take your hands off the rails and swing your arms normally. You can stick with that speed if you’re just looking to log some steps, or pick things up when you feel confident with the motion. And if you’re targeting a specific pace—say, for that 5K training—you can set the controls and forget it. The machine will make sure you stay on target.

Best for: Training for a race like a 5K.
Impact level: Low if you’re walking, high if you’re running. But because the belt absorbs shock, it’s still less than if you were doing the same activity on most outdoor surfaces, Lazarewicz says.

Pro tip: Ratchet up the incline to engage more of your hamstrings and glutes, or to prepare for a run or hike on hilly terrain. Try adjusting the speed and incline on your own rather than using the preset programs on the tread. Not only will you reduce the risk of hitting a speed that’s unsafe for your current fitness level, studies suggest making small choices during your workout makes your session more fun and engaging—and that’s key, because another way the treadmill differs from outside is that it can feel more challenging at the same heart rate.

Self-propelled curved treadmill

This specialized make of ‘mill has an S-shaped base and no motor—instead, your legs provide the power that moves the belt. That means any given speed will be that much harder to reach than on a regular motorized version, or even than running outside.

The curved shape also makes it easier to sprint at high speeds without falling off the back, Lazarewicz says. But, it’s less ideal for beginners or for a slow, steady jog.

Best for: Experienced exercisers who want to get in a high-intensity interval session.
Impact level: High if you’re using it for sprinting, low if you’re walking on it.

Pro tip: Unlike a regular treadmill, there’s no on/off button to jumpstart your workout; the belt starts when you do. As you get on, hold the handrails, step into the middle of the lowest part of the belt, then start walking. Step closer to the front of the belt to speed up, and move to the rear to slow down. To get a steady rhythm going, keep your strides about the same length (but don’t stare down at your feet as you do—keep your head up and your eyes forward).

Stationary bike

Take a road bike and immobilize it, and you pretty much get this familiar gym staple. Sweating while seated means far less strain on your knees, hips, and ankles than you get from the treadmill, Brueckner says. From your perch, you control your speed by pedaling faster (that’s the cadence or RPM number you see on the dash), and your resistance (the force you’re pushing against—think of it like pedaling uphill) with a knob or control panel.

It’s easy to get your heart pumping super fast when you sprint or crank up the resistance. But taking a load off has downsides: That fitness doesn’t always translate completely into weight-bearing activities, because your muscles have to work far harder when your feet are on the ground, Lazarewicz says. In other words, even if you’re knocking out hard sessions on the bike, you might still feel out of breath running for the bus or struggle to maintain a similar heart rate on the treadmill.

Best for: People coming back from injury or who have joint concerns.
Impact level: Low.

Pro tip: Proper bike alignment can improve your form and prevent knee, lower back, and foot pain. Stand next to the seat and line it up with your hip to start. Then get on to fine-tune your settings. “When seated with feet on the pedals, knees should have a slight bend at the lowest point of your pedal stroke,” Brueckner says.

Spin bike

Not all bikes are created equal, Lazarewicz points out. While exercise bikes are similar to seated road bikes, spin bikes are modeled off racing bikes—they tend to look sleeker, and you ride in a more forward-leaning, aerodynamic pose. You’ll often clip in with special shoes, which can make pedaling feel smoother at a higher cadence, and you can stand up in the saddle, so it’s slightly more weight-bearing. All this makes it a better choice for exercisers looking for a higher-intensity workout, Lazarewicz says.

Like with a treadmill, you’ll work your quad and calf muscles, as well as your hamstrings and glutes—especially if you increase the resistance, and provided you pull up through each pedal stroke, rather than letting momentum carry your leg around. Because bikes are less weight-bearing, they’re easier on the joints, but less beneficial for bone health.

Best for: Cranking up the intensity by riding high-resistance “hills” out of the saddle or pushing the cadence. Or, push both at the same time and watch your wattage—how much power you’re producing with each stroke—rise on the display.
Impact level: Low (if you’re seated) to medium (if you stand in the saddle).

Pro tip: Indoor cyclists can develop chafing, soreness, and numbness in the butt and other sensitive areas. Prevent this by gradually ramping up your cycling time, wearing clean and breathable biking shorts without undergarments, trying a padded seat, and applying anti-chafing cream beforehand.

Recumbent bike

Call it the “gentlest version” of a bike, Lazarewicz says. On this machine, you’ll pedal from a reclined position, leaning back onto a backrest with your legs in front of you. This puts even less pressure on your knees and joints than a typical bike, Brueckner says. Otherwise, same metrics apply: You’ll still be able to play around with resistance and cadence.

Best for: People with limited mobility, neurological issues, or returning from an injury.
Impact level: Very low.

Pro tip: Seat adjustment works a bit differently in this position—you’re sliding it back and forth instead of up and down—but the cue is similar. You’ll know it’s in the right spot when your knee is slightly bent at the furthest extension of your pedal stroke.

Fan bike

On the opposite end of the difficulty scale is the fan bike, which is more upright and requires you to push and pull with your arms as you pedal.

The front wheel looks like a giant fan, which is why it’s called a fan or air bike. But the purpose isn’t to provide a breeze: “The fan resistance goes up the faster you go,” Lazarewicz says, making each stroke more challenging and sending your heart rate “through the roof.”

Best for: Advanced exercisers looking for a high-intensity interval workout.
Impact level: Low.

Pro tip: When it comes to setup, the seat height should be similar to other bikes—where your knees are slightly bent at the bottom of the pedal stroke. But depth matters, too, to make sure you’re not burning out your quads too quickly. Slide the seat to the point where your hip is directly over the pedal at that low point.

Elliptical

If a treadmill and a spin bike had a baby, it would probably look a lot like the elliptical. The machine’s foot pedals travel an oval-shaped path—hence the name—around a flywheel.

Like the bike, you control the pace by how fast you pedal. You can then adjust the resistance or incline to make each step feel easier or harder. Since the flywheel does some of the work for you, you may find it easier to maintain a steady heart rate and pace on the elliptical than on the treadmill, Lazarewicz says.

Many ellipticals also have handles that get your arms in on the action, too, Brueckner says. Using them engages your arms, chest, shoulders, back, and core (though it’s not, Lazarewicz notes, a substitute for strength training). But pushing and pulling with all four limbs at once can be a challenge when you first start out. If you have trouble finding your rhythm, start with a minute of legs only before adding arms for a minute (simply hold onto the stationary handles instead, or swing your arms naturally). Repeat until you get into a groove.

Best for: Long, steady workouts, and people who are injury-prone or returning from injury.
Impact level: Low.

Pro tip: Posture matters, Brueckner says: Stand tall, with a slight bend in your elbows, to engage your core and maximize your benefits. And if you’re using the arms, keep a light grip so you’re not leaning or letting the machine support too much of your body weight, Lazarewicz adds.

Stairclimber

At first glance, these hulking machines look like escalators to nowhere—but in this case, you’ll be walking up as the belt moves down. This makes for a cardiovascularly challenging workout similar to climbing a real-life staircase, though the steps tend to be slightly smaller, both in height and depth, Lazarewicz says.

As you ascend, you’ll strengthen your calves, quads, hamstrings, and glutes, Brueckner says. And since you’re hauling your entire body weight up each step—no wonder it feels so tough!— you’ll also boost bone health with less impact than running.

The only variable you can alter is the speed at which the steps move, so you don’t have to worry about any confusion on the monitor. But because the steps are set so high off the ground, they can feel intimidating at first. Don’t hesitate to ask a trainer or other gym staffer to help you get set up, including locating the emergency stop button, so you don’t take a tumble.

Best for: People prepping for hikes or looking for an effective yet efficient cardio session: You can get a great aerobic boost in 20 to 30 minutes of climbing.
Impact level: Medium—more than the bike or elliptical, but less than running.

Pro tip: Balance can be a challenge; letting go of the handrails helps strengthen your core, but if you feel unsteady, hold them with a light grip, Lazarewicz says.

Rowing machine

These long, narrow seated machines—inspired by the movements of rowing on the water—engage almost your whole body, Brueckner says. That makes it a massive cardio stimulus.

The damper or lever on the side of the flywheel adjusts the drag, or how much air flows through. While that can make your strokes feel easier or harder, it’s not the same as the resistance on a bike, Brueckner says. Instead, it’s similar to gears—a lower damper setting is smoother and easier like rowing a racing boat, while a higher one feels like powering a clunkier rowboat. That means you don’t need to crank up the damper to get a great workout; a setting of about 3 to 4, depending on the machine, best mimics the feeling of rowing in the water, Lazarewicz says.

The machines, which are sometimes called ergometers or rowing ergometers, also typically have displays that show metrics like the distance you’ve “traveled” and the amount of power you’re expending, in watts.

Best for: Short interval workouts. Because of the full-body engagement and the focus required to maintain good form, most people can’t sustain long sessions on the rower, Lazarewicz says. But because it’s seated and low to the ground, it’s appropriate for people with balance problems or conditions like postural orthostatic tachycardia (POTS), where your blood pressure drops when you stand.
Impact level: Low.

Pro tip: Form is key on the rower: Typically, you’ll sit down, set your feet on the bar or strap them in, and grab the handle. From there, each stroke has four phases: the catch (pushing yourself forward as you bend your knees), the drive (pushing back with your legs), the finish (reaching the end of the stroke, with your torso leaning back and your legs straight), and the recovery (returning to the starting position).

All those separate steps flow together into one fluid motion that’s much more complex that it appears, Lazarewicz says. Poor technique may make your workout less effective or add strain on your back. So, it’s a great idea to work with a trainer at first, or at least get one to spot-check your form, until it feels smoother and more natural.

SkiErg

This standing machine looks a bit like a rower turned on end and replicates the motions of Nordic or cross-country skiing. You’ll stand in front of the flywheel, reach up to grab the handles, then hinge your hips and bend your knees as you drive your arms downward. As a result, unlike most of the other cardio machines on this list, your arm and back muscles will get a workout.

While standing makes the SkiErg a full-body challenge, Brueckner says, you can also use the machine while seated or kneeling. That makes it ideal for adaptive athletes or people returning from lower-body injuries. Like rowing machines, the SkiErg displays distance, watts, and other metrics.

Best for: People with lower-body injuries or physical limitations, as well as those preparing for ski season—in fact, it was designed as a training tool for cross-country skiers to hone their skills, no snow required.
Impact level: Low.

Pro tip: If you’re standing, begin with your feet about 18 to 24 inches from the flywheel and shoulder-width apart. Hold your arms slightly above your eyes, bent 90 degrees. You can pull down with both arms together, or alternate them as you would on skis.

Okay, how can I put all this into action?

Feel free to experiment with several different cardio machines at the gym to see which one works best for you. And once you find one you like and learn the ropes, don’t be afraid to go harder. “People tend to underestimate their capacity when they’re doing cardio,” says Lazarewicz, who encourages even beginners to test their limits.

“What would it feel like to add resistance? What would it feel like to add a little bit of speed?” she says. Try it for 30 seconds or so at first, then add on over time, noticing how much stronger and fitter you feel as you do.

Of course, you can also find a machine that works for you when you’re not in the mood for something super sweaty. And best of all, blend it with some time walking, running, or cycling outdoors, too, Lazarewicz recommends. That way, you’ll be sure to work all your muscles across varying types of terrain, in addition to getting some fresh air and exposure to mood-lifting natural spaces.