Fastest Way to Lose Weight on a Machine

Walk into any gym cardio room and you’ll see a variety of exercise machines, from treadmills to rowing machines to steppers. While each machine will have its benefits, some are more effective at torching calories than others. Similarly, some exercise methods are better for weight loss. So if you’re looking to lose weight quickly, it’s important to know which machines and which workouts will help you reach your goals faster.

  1. Best Cardio Machine

    • The treadmill is the gold-standard of cardio machines and it’s no wonder. A 1996 study published in the "Journal of the American Medical Association" concluded that treadmills were superior for burning calories. The study compared treadmills to cross-country ski simulators, cycling machines, rowers and stair steppers. More recent research, however, found that you’ll get similar fat-loss results on the elliptical. Another study published in the June 2010 issue of the "Journal of Strength and Conditioning Research" concluded that there is very little difference in calorie burn between the elliptical and the treadmill.

    Intensity

    • You’ll burn calories if you jump on the machine, press the "on" button and exercise at a steady, moderate pace, but if you really want to lose weight quickly, try high-intensity interval training. According to a study conducted in 2007 at the University of Guelph in Canada, doing short spurts of interval training burns more fat and improves fitness more quickly than longer bouts of moderate exercise. Research further shows that when you exercise at a high intensity, your body is so challenged that it takes hours for it to return to a resting rate. In those hours, your metabolism stays elevated and you continue to burn extra calories long after you’ve finished your workout.

    Interval Training

    • Intervals are short periods of high-intensity exercise followed by periods of rest or active recovery, which can include very light exercise. You can do interval workouts several different ways. For a one-to-one exercise-to-recovery ratio, you exercise intensely for one minute and rest for the following minute. A two-to-one exercise-to-recovery ratio would be more suitable for a more intensive workout where you exercise even more intensely for a minute and then need a two-minute recovery.

    Interval Training Tips

    • Interval training is not for everyone. This high-intensity exercise can be grueling, so consult your doctor before trying this type of exercise, especially if you have a chronic health condition or are not a regular exerciser. Since this exercise can also often be high impact, there is a higher risk of overuse injuries and strains for your joints and muscles. Begin slowly with shorter interval workouts followed by at least one day of rest, and gradually increase the length and intensity of your workouts. Always begin your workout with a short warm-up, such as a light jog, to gradually increase your heart rate and warm up your muscles. Likewise, always end your workout with a cool-down, such as a walk or light jog, to gradually return your heart rate and cardiovascular system to normal.