Actually, is sex a good cardio exercise

Endurance: which cardio machine is most effective?

Especially with the fitness goals of weight loss, metabolism and the cardiovascular system, you should focus on cardio workouts in addition to regular strength training.

There are many possibilities here: You can combine strength and endurance training through HIIT, take your lap outside or get on a cardio machine of your choice - and thus make your workout weatherproof so that your inner weaker self is guaranteed to run out of arguments.

In the fitness studios you can see again and again how people stand listlessly for hours on the steppers - and have animated conversations with friends or devote their full attention to the cell phone.

You can do it that way, but then the training is not particularly effective!

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If you prefer to use the time that you have reserved for your training more efficiently, take a look at which cardio machine you burn the most calories in the shortest possible time and which muscles are particularly targeted.

Perhaps you are also thinking about investing in a cardio machine for your home: Then you will find the right solution for your home gym here.

These factors affect calorie consumption

How much energy your body uses when exercising depends on various factors. Therefore, one cannot recommend the one ideal cardio machine for everyone.

The calorie consumption during a workout depends not only on gender and body weight, training intensity and duration, resistance and room temperature, but also on oxygen consumption: the more muscle mass you have and use, the higher the oxygen consumption.

Therefore the rule of thumb applies: Je more muscles are used during training, the more calories you burn.

So train the most complex movements possible on a cardio machine on which you feel comfortable and can perform the movements cleanly and efficiently.

In addition, it makes sense to primarily use the muscles that are particularly short in everyday life.

This is where the top cardio equipment comes in according to the muscles used and the maximum calorie consumption.

If your sport is not included, ask our calorie calculator how much you burn:

1. Ski ergometer

All winter sports enthusiasts will be pleased that the ski ergometer has now established itself in many fitness studios. In addition to endurance, you can also use this space-saving device to strengthen your muscles and improve your endurance away from the ski slopes - this functional training is really extremely strenuous, after all, many large muscle groups are used and you can really accelerate.

Practical: You can not only simulate brisk cross-country skiing in your own four walls, but also train while sitting if it gets too much for you.

Calorie consumption per hour:An unbelievable 600 to 1,500 kilocalories are possible - but we don't know anyone who can last an hour here.

Muscle groups:Arms, shoulders and all of the back muscles. The abdominal muscles ensure stability and are also hardened. In addition, the entire back of the leg works, including the buttocks. Especially if you sit a lot during the day, this workout is the ideal balance.

When training while sitting, of course, only the upper body is challenged - but it can be useful if you stand a lot or want to split your training and give your legs a break.

Training recommendation:Since ski training requires unusual and complex movement patterns - hello sore muscles - and is really exhausting, you should increase the training slowly and regenerate sufficiently. Start with five to ten minutes and then train in blocks: After the warm-up, do quick, deep squats and then relax again for active recovery.

Two to three units per week on the ski ergometer are ideal - especially in preparation for the next winter vacation.

Note: Keep your back straight and your stomach tense. Keep your head in line with your spine. Grasp the handles tightly and pull your arms close to your body. The shoulders contract and you bend your knees, stretching your buttocks back here. Push your knees out slightly and don't push them past your toes.

Anyone who has back and knee problems should, however, be careful and consult their doctor before training on a ski ergometer.

Buy a ski ergometer: from 995 euros at

2. Rowing ergometer

Anyone who has even only rowed 1,000 meters may remember how the arms burned afterwards, the legs had to push you off diligently, even the stomach and buttocks were under tension all the time and how the sore muscles later, especially in the shoulders and back made wide.

Even though you are sitting on the device, almost your whole body is in motion - and it's worth it!

Calorie consumption per hour:If you do this full-body cardio workout for an hour, you can burn up to 1,000 kilocalories! Even ten minutes of rowing is worth it.

Muscle groups:all major muscle groups of the shoulders, back, stomach, legs, arms and buttocks - but in a way that is easy on the joints. Accordingly, the cardio machine is suitable for every target group. But for everyone who stands and runs a lot, it offers a pleasant change.

Training recommendation:Especially those who are not that enduring on the rowing machine or who want to sweat particularly effectively and varied should rely on interval training.

Here you alternate between brisk and leisurely phases - about 250 easy to warm up and then 250 to 500 meters powerful and 100 to 250 meters for active relaxation alternately.

If you have a rowing machine at home, you can also power row for ten minutes in the morning, at noon and in the evening. In theory, you can row every day - three times a week for ten to 30 minutes is a good workload.

Note:Push off hard with your legs, then pull the oar under your chest and come back forward with your back straight - your stomach is firm all the time.

If you have back problems, ask your doctor beforehand whether rowing could make the symptoms worse.

Buy a rowing ergometer: from 299.99 euros at

3. treadmill

The treadmill scores similarly well when it comes to calorie consumption per hour. The advantage is that you can set goals here and, for example, train flexibly and regardless of the weather for a marathon. The joints are also protected more on the treadmill than on the terrain.

The newer devices also offer animated running programs or social media connections so that you can watch your favorite series while doing sports. Alternatively, thanks to the latest treadmill technology, it is now even possible to continuously produce electricity instead of consuming it.

Calorie consumption per hour: Depending on the speed, etc. 400 to 1,000 kilocalories.

Muscle groups:Although running kills a lot of calories, it has one major drawback: it only trains your legs and buttocks. You should do additional strength training for the core and arms. Therefore, people who already walk or stand up their daily routine can prefer to use another device to relieve the strain on their backs and knees.

Runners in particular also benefit from additional flexibility and technique training - for more momentum and speed on the go and against muscular imbalances in everyday life.

But who actually says that you can only use the treadmill for cardio training? After all, it still has two handrails.

Rowing movements for the back, leg raises in support for the stomach or triceps presses for nice arms are also possible here - but please switch off the treadmill and carefully test the stability of the handrails. When running, you can also take your bent arms with you to activate even more muscles.

Training recommendation:Interval training is again the burner here. Beginners in particular can train their basic endurance quickly. Walk and jog alternately every minute or two. Alternatively, you can run or walk uphill.

Trained people alternate sprints and endurance runs - 20 to 30 minutes per training unit are sufficient.

If your legs don't get too heavy, you can theoretically go on the treadmill every other day - afterwards, fascia training on the roller is a good way to regenerate.

Note:You should always activate level one on the incline, it is gentle on the joints and simulates the bumps that you would have when jogging outside.

Whatever you do to pass the runtime: Watch where you step and don't get too distracted.

Buy a treadmill: e.g. the Sportstech F37 from 798.99 euros ( or the semi-professional treadmill Nautilus T628 from 2,199 euros (at

4. Stairmaster

Admittedly: Driving to the gym, taking the elevator there and then climbing the stairmaster, that's downright ridiculous - but not uncommon.

Anyone who also lives fitness in everyday life will know about the effectiveness of climbing stairs and will take every step with them anyway instead of the escalator. That's right, because it's the perfect booty workout and kills a lot of fat cells in the process, and it's completely free! Nevertheless, the stair devices that roll towards you in an endless loop are mostly occupied, even in the gym.

As an alternative, you can just look for a few steps outside and join our stair HIIT.

Calorie consumption per hour: between 500 and over 1,000 kilocalroias are in here!

Muscle groups:Legs and buttocks.

Training recommendation:Two to three units per week of 20 to 30 minutes each are sufficient. You can not only change the speed at which new steps come up to you, you can also take several at once or climb up from the side.

Professionals can also try backwards - but please hold on slowly and firmly. Alternatively, you can also kick one leg backwards or train with a loop training band over the knees to put your butt under even more tension.

Note:Keep your hands on the handles or on the emergency button to stop - it's surprisingly easy to stumble from exhaustion. Increase slowly, the training is also properly on your knees and should only be carried out with healthy knees.

Buy Stairmaster: from 1,049 euros at

5. Cross trainer or elliptical trainer

Because your feet don't lift off and hit the ground again, the cross trainer is more joint-friendly than the treadmill. The clue: you train your arms directly with the handles - provided, of course, you use them vigorously. As a result, the trunk also works and many muscle groups are involved again.

Calorie consumption per hour: Many muscle groups are involved, but not as intense as on the rowing ergometer. You can't accelerate that much on the cross trainer either. As a basic endurance training and to burn fat, the cross trainer with a calorie consumption of between 300 and 600 kilocalories (depending on weight and intensity) is great.

Muscle groups: Legs, buttocks, abdominal muscles, chest, shoulders and arms are optimally challenged. Because the training takes place while standing, it is well suited for desk workers.

Training recommendation:In theory, you can get on the Cosstrainer every day. But listen to your body and take a break when you have sore muscles. Feel free to vary the resistance and the pace.

Note: The bottom should not be stretched out and the head should not be lowered - keep the entire back straight. Tense your stomach and grip the handles tightly to activate as many muscle groups as possible.

Buy a cross trainer: from 749.00 euros at

6. Bicycle ergometer

Do you like to ride a bike and get annoyed every spring that you can't pedal because the winter break was too long for you and your racing bike? Then you should get a roll: You can use your racing bike for tours in the living room and watch TV.

Anyone who likes to be motivated by friendly trainers in interval training or mountain tours could discover a peleton bike or a cheaper variant of the high-tech indoor cycle for themselves. Countless virtual cycling classes push even ambitious cyclists to their limits - yoga or stretching programs included as a balance.

Indoor cycling is suitable for everyone for whom jogging is too strenuous or who should avoid it due to knee or back problems. Here, too, the arms and torso are unfortunately neglected, which is why an additional sporting program is necessary.

Calorie consumption per hour:Here, too, between 500 and 1,000 kilocalories are possible, depending on the training intensity.

Muscle groups:Unfortunately, only the legs and buttocks are shaped here again. But you can swing weights or water bottles while pedaling! Those who sit a lot anyway prefer to switch to another device.

Training recommendation: You can cycle every day, but you should vary the load to give your legs active breaks. Either you cycle frequently for up to 30 minutes at intervals or you plan two to three easy bike hours in your weekly rhythm.

Note: Many amateur cyclists kick their backs bent. Therefore, especially at the beginning, make sure that your posture is straight before you devote yourself to the animation program on the screen. The saddle should be adjusted to hip height while standing, otherwise there is a risk of knee pain.

Buy a bicycle ergometer: Sportstech Indoor Speedbike (coupling with KINOMAP) from 729.00 euros at or Schwinn Speedbike IC8 (coupling with Zwift, Ridesocial) from 999 euros at

Conclusion: having fun training is the most important thing

If you're thinking about buying a cardio machine for at home or want to burn fat as quickly as possible in the gym, there is one thing you shouldn't overlook: As effectively as you kick, row or run, it should be fun.

This is the only way you can stay with it in the long term and achieve your weight loss goals. Here it can help to switch to another device or another sport in between. It can also be just a jump rope as a cardio machine.

But at least you should vary the training in order to always set new stimuli for the body. You can alternate slow and long endurance units with interval training. You should also not ignore supplementary strength and flexibility training.

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