Treadmill vs exercise bike for fat loss: Orthopaedic expert shares what is better for weight loss

Trying to lose weight at home? An orthopedic expert reveals if you should invest in a treadmill or exercise bike.

Machines that could burn your fat faster (Freepik)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

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If your fitness or weight loss goals are set, and going to a gym feels tedious, you can always exercise at home by investing in the right fitness tools like a treadmill or an exercise bike. Both are excellent options to ensure cardio for weight loss, but the right choice depends on your fitness level, personal goals, and physical condition. A treadmill is a fitness device with a continuous moving belt that allows you to walk, jog, or run indoors, helping you burn calories through weight-bearing cardio. An exercise bike, on the other hand, is designed to simulate outdoor cycling and provides a low-impact cardio workout that is easier on the joints while still supporting fat loss and endurance building.

Dr Akhilesh Yadav, a director in the orthopaedics department at Max Hospital, tells Health Shots: “Calorie burn that leads to weight loss depends more on intensity and duration rather than just the machine. You need to choose the machine as per the goal.”

For beginners: Start with brisk walking on a treadmill or low-resistance cycling.

• For weight loss with joint safety: Stationary bike with adjustable resistance.

For advanced users: Incline treadmill walking or interval training (HIIT) under supervision.

He emphasises choosing equipment with:

• Shock absorption (in treadmill)
• Adjustable incline
• Stable frame
• Adjustable resistance levels (in bike)

Benefits of a treadmill for weight loss

• Young individuals with no joint issues
• Those training for endurance or marathon
• People aiming for higher calorie burn
• Individuals comfortable with weight-bearing exercise

Benefits of exercise bike for weight loss

• Suitable for overweight individuals
• Senior citizens
• People with knee pain or arthritis
• Post-surgery rehabilitation patients
• Beginners starting a fitness routine
• Joint health should always be considered before choosing a workout machine.

Where to buy?

You can always go to a store and buy these fitness equipment physically, but for convenience, there's always online shopping! HT Shop Now has curated some of the top-rated picks on Amazon India, based on customer reviews and ratings.

1. Sparnod Fitness STH-4400 Motorised Multifunction Foldable Treadmill for Home Use, 5HP Peak Motor, 1–14 km/h Speed, 15% Auto Incline, 12 Preset Programs, LED Display, USB/Bluetooth, 120 kg Capacity

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This 5 HP treadmill delivers smooth, quiet performance with adjustable speeds from 1 to 14 km/h and auto incline up to 15% to maximise calorie burn. It features an LED console with 12 preset programmes, pulse sensors, Bluetooth speakers, and a phone holder. With shock absorption, a sturdy frame, and a foldable, space-saving design, it supports effective full-body workouts at home.

2. PowerMax Fitness TDM-96B 4HP DC Treadmill for Home | 110KG Max User Running Machine | 14km/hr Top Speed, 4-Level Manual Incline | Bluetooth for app, Speaker, Mp3 | Foldable Cardio Machine, LED Display

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This treadmill is powered by a robust PowerMax Fitness 4.0 HP DC motor, offering speeds from 1 to 14 km/hr and supporting a maximum user weight of 110 kg. It features four levels of manual incline to increase workout intensity and calorie burn, along with a foldable design and Hydraulic Softdrop System (HSS) for safe storage. The 1100 x 400 mm running surface, 1.4 mm grass-texture belt, and rubber shock absorption ensure comfortable, low-impact workouts. With Bluetooth app connectivity, 12 preset programmes, BMI/fat analysis, a device holder, and a multi-function massager, it offers a complete and engaging home fitness experience.

3. Fitkit by Cult PowerRun96Auto BLDC Treadmill 5.5HP Peak | 110kg Capacity | 15-Level Auto Incline | 14 km/hr Speed | Foldable with Wheels | 12 Preset Programs & Tablet Holder | Perfect for Home Fitness

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Powered by a 5.5 HP peak BLDC motor, this treadmill delivers smooth, quiet, and energy-efficient performance, making it ideal for walking, jogging, and running at home. It supports up to 110 kg with a strong, stable frame and offers 15 levels of auto incline with a top speed of 14 km/hr for more challenging, calorie-burning workouts. The 105 x 39 cm anti-skid running belt ensures safety and comfort, while easy manual lubrication supports long-term performance.

4. PowerMax Fitness BS-130 Spin Exercise Bike [8Kg Flywheel, Max User Weight 130kg, LCD Display, 3pc Crank, Bottle Holder, Anti-slip Pedals and Comfortable Seat] 1 Year Manufacturer Warranty, Black

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The BS-130 exercise bike for home use is ergonomically designed with a large, adjustable seat cushion and high-density foam handlebars to prevent back stiffness and muscle aches while allowing an upright riding posture. It features strapped anti-skid pedals for added comfort and safety and supports a maximum user weight of 130 kg. The LCD digital display tracks time, speed, distance, and calories, with a scan mode for easy monitoring, along with a one-click stop function via the resistance knob.

5. Lifelong Fit Pro Spin Fitness Bike for Home | Exercise Bike for Cardio Workout with 7 KG Flywheel, Adjustable Resistance & LED Display | Cushioned Adjustable Seat | Non-Slip Pedals | Max User Weight 120 KG

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Enjoy a smooth and stable cycling experience with the 7 kg heavy flywheel that delivers a steady, road-like motion with every pedal stroke. The easy-turn resistance knob lets you instantly adjust workout intensity to match your pace and goals. An LED display tracks time, speed, distance, calories, and pulse in real time, while built-in heart rate sensors help you monitor intensity. Designed for comfort, it features a PU foam cushioned seat with adjustable handlebar and seat height for a natural riding position.

6. Flexnest Flexbike Exercise Cycle Smart Bluetooth Exercise Cycle For Home With 500+ Live Classes On App,100 Resistance Levels Cycle For Exercise At Home Gym Workout & Cardio Spin Bike (Flexbike Lite)

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Stay connected and motivated with smart bluetooth connectivity that syncs seamlessly with the Flexnest App for real-time performance tracking, virtual rides, and interactive classes. Access over 500 on-demand and live expert-led workouts, including spin, HIIT, endurance, and scenic rides, anytime you choose. With 100 adjustable resistance levels, you can precisely control intensity for warm-ups, sprints, or climbs. Its compact, ergonomic design and quiet belt-driven system make it perfect for home use, even in apartments or small spaces.

So, which is better for fat loss?

According to experts, fat loss is dependent on calorie deficit, diet control, consistency, and exercise intensity. If your joints are healthy and there are no medical restrictions, a treadmill may provide a slightly higher calorie burn. However, if joint pain prevents consistency, an exercise bike is a better option. The best machine is one that you can use on a regular basis without risking injury.

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Frequently Asked Questions:

How much power does a treadmill use?

Treadmills use 600 to 700 watts of electricity, which does depend on the model. Also, these can use up to 20 amps and connect to a 120 volt outlet.

What muscles do exercise bikes work?

Exercise bikes work your lower body muscles: your calves, thighs and glutes.

Why is my bike squeaking?

Squeaking sounds from bikes are caused by friction in the pads, belts, or flywheel. You may fix it by tightening bolts or lubricating the affected parts.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.