Treadmill vs Bike for Cross Training

Key Takeaways

• Treadmills and bikes are cross training MVPs—one builds endurance with impact, the other keeps it smooth and joint-friendly.
• Need max calorie burn, stronger bones, and race-ready endurance? Go for the treadmill.
• Want to go easy on your joints but still power up those legs? The bike’s got you.
• Smart training = using both. Mixing running and cycling keeps your workouts fresh and prevents injuries.
• At SOLE, we build treadmills and bikes that go the distance—so you can keep raising the bar!

Why Cross Training Works

Cross training isn’t just about variety—it’s about getting stronger, faster, and injury-proof.

The treadmill keeps your cardio sharp and legs powerful, while the bike builds endurance without the impact. Mix them up, and you’re training smarter—not harder.

Bonus: You never get bored—because same-old workouts? Nah, we’re good.

Treadmill Benefits for Cross Training

Stronger Muscles & Bones

Unlike cycling, treadmills put your body to work—literally. That weight-bearing magic helps:

• Build leg strength (quads, hamstrings, calves).
• Strengthen bones (reducing the risk of osteoporosis).
• Mimic real-life running—key for runners and athletes.

Customizable Intensity: Speed & Incline

Treadmills let you adjust speed and incline, so you can level up at your own pace.

• Higher incline = targets glutes + calves.
• Faster speeds = builds endurance + cardiovascular strength.
• Interval training (HIIT) = maximizes calorie burn.

💡 Some SOLE treadmills come with the Cushion Flex Whisper Deck—40% less impact on joints but still max burn​.

Burn Calories Like a Boss

Running burns more calories per minute than cycling—especially with incline or sprints. For example, if you weigh 120 lbs:

• Running: You’re blasting 11.4 calories/min.
• Jogging: Keeping it steady at 9.3 calories/min.
• Walking: Still solid—6.5 calories/min adds up fast!

💡 Hitting 10,000 steps a day can torch up to 3,500 calories a week—that’s burning off a full pound without even stepping into the gym!

The more you ride, the more your muscles adapt, grow, and push past their limits.

Exercise Bike Benefits for Cross Training

Low-Impact & Easy on Joints

Cycling avoids repetitive impact stress that comes with running. This makes it perfect for:

• Recovery: You can maintain fitness without the strain.
• Longer Durations: Less fatigue than treadmill running.
• All Ages: Gentle on joints, but still effective—great for older adults.

Muscle Endurance & Strength

• Quadriceps, hamstrings, and calves—especially at higher resistance levels.
• Core engagement—for stability + balance.
• Glutes—especially during standing climbs.

Efficient Fat Burn

Bikes burn slightly less calories than running, but upping resistance can close the gap.

If you weigh 125 lbs, riding your exercise bike at 12 mph-14 mph for 30 minutes can burn ~210 calories. Crank up the resistance or go HIIT? You can easily push past 400+ calories.

Bikes let you workout longer with less fatigue—a great complement to treadmill sessions!

Treadmill vs Bike: Calorie Burn & Weight Loss Comparison

💡 Our SOLE treadmills come with Easy Assist folding—because big results don’t need big space​s!

Running at higher speeds or inclines burns more calories per minute than most cardio workouts.

Which One’s Right for You?

Pick a treadmill if…

• You want to torch calories fast + get lean quicker.
• You need weight-bearing exercise to strengthen bones.
• You’re training for running endurance or prepping for a race.

Pick a bike if…

• You need a low-impact workout for your knees.
• You want longer workouts without burning out fast.
• You prefer muscle endurance training over running.

Best Option? Use Both for Maximum Gains

• Avoid injuries—switch between impact + non-impact training.
• Hit all the muscles—running = power, cycling = endurance.
• Keep it fresh—bye boring workouts, hi motivation!

Finding Your Cross Training Balance

Treadmills and bikes each bring something powerful to the table—but together? They’re an unbeatable combo.

No matter your fitness goal—weight loss, endurance, or just feeling strong—balance is key. So lace up, hop on, and get moving. Your best workouts are waiting!

Beast mode or beginner—at SOLE, we have the perfect gear to get you moving.

Ready to Crush Your Workouts with SOLE? Let’s Go!

At SOLE, we only do durable, high-performance machines. No matter if you’re just starting out or already in beast mode, we’ve got the gear to take you further.

• Want high-intensity, impact training? Check out our durable treadmills.
• Need joint-friendly, low-impact cardio? Yep, we’ve got exercise bikes, too.

Your next-level fitness starts now. Shop our SOLE treadmills and bikes TODAY!

Frequently Asked Questions (FAQ)

Which is better for weight loss: treadmill or exercise bike?

Treadmills burn more calories/minute than exercise bikes due to weight-bearing movement and higher intensity. Running or walking engages more muscles, especially with speed and incline adjustments, which leads to greater calorie burn. But increasing bike resistance can help bridge the gap.

Which is better for beginners: treadmill or exercise bike?

Exercise bikes are better for beginners because they’re low-impact, which means longer, fatigue-free sessions. Treadmills need more intensity—making them challenging for new users.

Can I use both treadmill and exercise bike in my cross-training routine?

Yes! Changing between treadmill + bike workouts balances impact + non-impact training. This helps prevent injuries + target different muscles. Plus, mixing both keeps your workouts fresh + exciting!

Train smarter with our durable, high-performance SOLE treadmills and bikes—built for every fitness level!