…and how to maximise their effectiveness for total body conditioning.
Think cardio machines are just for runners and cyclists? Think again. The best cardio equipment offers far more than just cardiovascular benefits – when used properly, these machines deliver comprehensive workouts that engage your entire body, from your legs and core to your arms and back.
Getting a good cardio workout is about more than just getting your heart pumping; it’s essential for a holistic, healthy body/healthy mind approach to life. Whilst lifting weights may bring benefits, particularly aesthetically, it’s aerobic exercise combined with resistance that really improves your overall health and in many cases, a better quality of life.
The best part? With modern equipment designed specifically for home gyms, achieving a total body workout has never been more accessible. You can enjoy structured sessions that let you control difficulty level, resistance and so much more – all without leaving the house. With that in mind, here are 8 cardio machines ideal for whole body conditioning in your home gym, and how to maximise their effectiveness.
Stair Climber
A stair climber offers excellent lower body engagement whilst also challenging your cardiovascular system. Rather than targeting just one area, stair climbers work your glutes, hamstrings, quadriceps, and calves whilst strengthening the knees and legs. This makes them superb for building foundational strength throughout your entire lower body, priming you for better cardio performance overall. People with problematic knees, however, may find it difficult to use a stair climber with proper form as it can put pressure on the joints.
To maximise the whole body benefits of a stair climber in your home gym, you should incorporate some core and upper body strengthening activities in tandem with the steps, such as lifting dumbbells and kettlebells. Have an active recovery phase and lift weights to enhance the engagement of your core and arm muscles, accordingly. Compact models are now available that fit comfortably in home workout spaces.
Treadmill
If you want a really tough full body challenge, the treadmill is one of the top cardio machines available – and increasingly popular as a home gym centrepiece.
According to experts, it has the potential to burn 1200 calories in an hour, whilst engaging your legs, core, and even upper body when used correctly.
A treadmill is especially efficient because it’s able to mimic road conditions outside (the best approximation to outdoor running on a treadmill is raising it to 1-2% incline) with regard to elevation and inclines. It also provides the necessary challenge which keeps users motivated through features such as speed variations and even race mode. Modern home treadmills come in various sizes, from compact foldable options perfect for flats to full-sized models for dedicated home gym spaces.
In terms of the best technique on treadmills, many choose a speed two minutes faster than your normal pace and increase the incline every two minutes. This will challenge your leg muscles whilst engaging your core for stability, providing comprehensive conditioning for your lower body. Once you’ve reached the ten minute mark, you can lower the incline for every two minutes of running to begin your cool down. And catch your breath, too, perhaps!
Rowing Machine
Rowing machines are some of the best cardio machines available for achieving a genuine full body workout at home, bringing superb form, core strength, and comprehensive muscle engagement. Since they work the legs, arms, core, back, and shoulders simultaneously, they’re the ultimate all-body conditioning tool – burning calories whilst building strength throughout. The key here is in achieving the correct form.
If you begin, row and finish in the wrong position with each rep, you may suffer from aches and pains post workout. Perhaps more importantly, all the effort you exert will be largely redundant as you’ll not be targeting the right muscles. Rowing machines are essentially like deadlifting because you support your body using your legs and core as you move the weight with your arms and back muscles. Focus on getting that rowing form correct, and you’ll reap the benefits.
For home gym enthusiasts, rowing machines are particularly brilliant as they’re often foldable and space-efficient, making them ideal for smaller workout spaces whilst still delivering a comprehensive full body session. Many can be stored vertically or slid under a bed when not in use.
Cross Trainer
Perhaps the most beloved cardio machine for home gyms, and certainly one of the most versatile investments you can make. Unlike a stair master, a cross trainer (referred to as an elliptical by some) is kind to your joints whilst simultaneously working your legs, glutes, arms, and core – a true whole body workout. The reciprocal arm movements engage your upper body whilst your lower body powers the pedalling motion, creating balanced, total body conditioning.
These machines are more versatile than meets the eye, and by adjusting features such as incline, intensity, resistance and speed, you can change up your workout sufficiently. Steeper inclines are particularly effective at targeting your glutes and hamstrings, whilst lower inclines emphasise your quads. The arm handles allow you to pull and push, engaging your chest, back, and shoulders. Either way, the cross trainer is one of the best tools available for hitting your fitness goals – and home models are now more affordable and compact than ever, with options to suit every budget and space.
Stepmill
Different to a stair climber in the sense that they feature a collapsing staircase as opposed to the former’s two pedals, stepmills are brilliant if you want comprehensive lower body conditioning. These simulated staircases get your heart rate up – fast – and target various areas of your leg muscles, including your quads, glutes, hamstrings, calves, and core. Stepmills also challenge the stabilising muscles used throughout your body whilst climbing.
If you’re a beginner, go for an achievable target of fewer floors. Once you’ve built up your strength, stamina, and endurance, you can add more floors until you’re achieving an impressive total body workout. Whilst traditionally found in commercial gyms, compact stepmill models are increasingly available for dedicated home gym setups, though they do require more space than some other options.
Indoor Cycling Bike
Spin classes have soared in popularity in recent years, in part due to the success of Peloton and other community based cycling apps – making indoor cycling one of the most accessible and popular home workout options available. Although using a bike outdoors lets you enjoy a little scenery and fresh air, there’s actually an upside to indoor cycling, particularly at home.
An indoor cycling bike engages your entire lower body – quadriceps, hamstrings, glutes, and calves – whilst your core works to stabilise your body throughout. By incorporating upper body movements and maintaining proper posture, you can transform cycling into a more comprehensive workout. You can control your pace, allowing you to alternate from high to low-intensity level workouts. Switching between intensities allows the body to continue working even after a workout is finished.
For home gyms, indoor bikes are perfect: they’re compact, relatively quiet, and with streaming classes now readily available, you can enjoy the motivation of group sessions from the comfort of your own home. Many models are designed specifically for home use, with sleek designs that blend into your living space.
Skillmill
A skillmill is basically a motorless treadmill, and actually a surprisingly effective tool for total body conditioning when used correctly. With skillmills, there’s no electric-powered machinery guiding your movements. As such, it’s all about using your balance, coordination, and power to get results, with glutes, quads, calves, and your entire core working in harmony.
What’s more, a skillmill enables you to target your abdominal and stabilising muscles because of the unique self-powered movement required. The pushing motion engages your upper body as well, creating a genuine full body workout. If you’re new to this type of machine, it’s first important you get familiar with the movements and motions required and get the necessary guidance from fitness trainers. Try walking first, and if you’ve become comfortable with it, try running or jogging. To intensify your whole body session, try sprinting on the skillmill – sprint for 15 to 30 seconds with several seconds of rest on each interval.
Whilst less common in home gyms due to their size and specialist nature, skillmills are worth considering if you have the space and budget for a premium home gym setup.
Megaformer and Pilates Reformer Machines
For those seeking a low-impact yet incredibly challenging whole body workout, the megaformer and similar Pilates reformer machines have become increasingly popular for home gyms. These innovative machines combine resistance training with slow, controlled movements to work every muscle group whilst building core strength, flexibility, and endurance simultaneously.
The megaformer uses spring resistance and a gliding carriage to create constant tension throughout exercises, engaging your muscles in ways traditional cardio machines cannot. Every movement requires core stabilisation, making it an exceptional tool for building lean muscle and improving posture. The beauty of these machines is their versatility – they can provide both cardiovascular conditioning through faster-paced sequences and strength training through slower, more controlled movements.
What makes these machines particularly suited to home gyms is their ability to deliver studio-quality Pilates workouts in your own space. With modern megaformer pilates alternatives now available at various price points, you can achieve the same muscle-sculpting, full body conditioning that was once only available in specialist studios. These machines target everything from your inner thighs and glutes to your arms, shoulders, and deep core muscles, making them one of the most comprehensive workout tools available.
For beginners, start with basic exercises focusing on form and control. As you progress, you can increase the spring resistance and try more advanced sequences that will challenge even the fittest individuals. The low-impact nature makes these machines excellent for those with joint concerns, whilst still delivering an intense, sweat-inducing workout.
Building Your Perfect Home Gym
Ready to bring these machines into your own space? Creating a home gym has never been more achievable, with equipment ranging from compact foldable options to premium models that rival commercial gym quality. Whether you’re converting a spare room, garage, or dedicating a corner of your living space, investing in even one or two of these machines can provide comprehensive whole body workouts without leaving the house.
The beauty of a home gym is the convenience and privacy it offers. No waiting for equipment, no commute, and the ability to work out whenever suits your schedule. Start with one key piece – perhaps a rowing machine or cross trainer – and build from there as your fitness journey progresses.
Check out our tips on turning your garage into a home gym for more inspiration on creating your perfect workout space. With the right equipment at home, achieving total body conditioning becomes convenient, accessible, and entirely on your terms.
