Skip to content

Can You Lose Weight On A Rowing Machine? Find Out Here

Can you lose weight on a rowing machine? According to a study by the Journal of Strength and Conditioning Research, researchers found that people who pedaled on a rowing machine for 30 minutes twice a week burned 150 calories per session.

After 12 weeks, participants lost an average of 4 pounds.

This is because rowing machines provide a full-body workout that effectively works several muscles at once, including the lower back, abdominals, quads, glutes, hamstrings and calves.

Rowing burns calories in a way that resembles actual rowing (i.e. the kind you might do on a lake or river) in that it involves both upper and lower body motions, and that it works several large muscle groups at once.

Calories burned through rowing

Rowing is a fantastic cardiovascular exercise, and is great for burning body fat, but how many calories does it burn? This is a common question that we see being asked in the rowing community.

While the exact number of calories burned through rowing varies depending on your weight, height, pace, and how much resistance you put on the machine, we can give an estimate for the average rower to help you determine your caloric output.

Rowing is a form of aerobic exercise that primarily works the muscles of the arms and legs. To calculate the number of calories burned through rowing, multiply your weight by .16.

This indicates the number of calories you burn for every 450 kg of your body weight. For example, a person weighing 160 pounds would burn 25 calories per 450 kg for every 20 minutes of rowing.

Full body workout

Rowing is one of the best full-body exercises. It is one of the best cardiovascular exercises for the upper and lower body. Rowing exercise is an equipment-free activity that helps to develop strength and endurance in the upper as well as lower body.

It increases the aerobic capacity of the body. It can be done by anyone irrespective of age or gender. Apart from building a well-developed body, it also increases the lean muscle mass. This helps in burning fat and calories. It also helps in building endurance.

A few minutes on this machine can leave you breathing hard and feeling the burn. (If you are looking for a low-impact workout, rowing is a great choice.) It’s also a great cardiovascular workout that targets your full body.

The interesting thing about rowing is that you can burn almost as many calories while rowing as you can through running or cycling. When you row, you are engaging your lower body, upper body, abs, and arms all at once. This is why rowing is such an effective workout.

It is easy to see why rowing is one of the most popular cardio exercise machines.

May improve heart health

Did you know that in addition to the well-known benefits of exercise, such as weight loss, increased energy, and strengthening the muscles, is that cardio exercise like rowing can also improve your heart health?

The reasons for this are two-fold: one, you’re increasing your heart muscle’s size and efficiency, and two, you’re getting your heart rate up and increasing your cardiovascular system.

Don’t let the popularity of treadmills and elliptical machines fool you: rowing offers some of the most effective calorie-burning and heart-pumping benefits of any fitness routine. That’s because it’s not your legs that power you forward when you row—it’s your core.

The result: you get a total-body workout that burns calories and builds muscle. Plus, you’ll develop a lean physique that you can maintain for life.

Rowing For Calories Vs. Rowing For Meters

If you’re like most people, you probably think there are three things that determine how many calories you burn while exercising: intensity, duration, and weight. The first two are certainly true (the more intense the exercise, the more calories you burn), but the third is not.

In fact, the amount of weight you use doesn’t affect how many calories you burn during a workout.

There are many people who are great rowers but do not get the most out of their rowing typically because they don’t get the right ratio of calories burned to the amount of meters rowed. Using the rowing machine calories burned calculator can help you reach your fitness goals.

For example, a 170-pound person in good physical condition will burn about 6 calories per minute while rowing at an easy pace. This equates to a total of 108 calories burned during a 30-minute workout. If the same person rowed at the same moderate pace for only 5 minutes, they would burn 17 calories for a total of 17 calories burned. 5 minutes is only 1/3 of the workout and would only burn 17 calories during rowing.

Calorie Burning Potential: Rowing Machine Vs Treadmill

There is a lot of debate on which type of exercise burns more calories: the treadmill or the rowing machine. Both machines offer a low-impact way to shed weight and burn calories, but which one burns more calories?

The answer depends on a number of factors, including your weight, how long you exercise and the intensity of the exercise.

Running on a treadmill is great exercise, but it’s always nice to switch things up from time to time. With that in mind, we decided to compare how many calories you could burn by switching your run to a rowing machine. The results were surprising!

Muscle Building: Rowing Machine Vs Treadmill

If you’re looking to build muscle, you need to have a good workout routine that will give you results that you can see. As a result, if you’re thinking about which of these two tools to use, it’s important to understand what you’re looking for from your workout.

The rowing machine targets your legs, including your quads, hamstrings, glutes, and calves, but also works your arms, shoulders, and chest. It also helps strengthen your core, which improves your posture and balance. The treadmill, on the other hand, works your legs more than anything else, but also targets your butt and core.

Last Words

Rowing is a low-impact exercise that targets your core, muscles in your back and arms, and your legs. Different types of rowing machines offer different benefits; however, the basic rowing machine can help you burn calories and tone your body.


Randy Lucas

Randy here - Fitness enthusiast and avid runner - besides running I also love playing with my two German Shepherds Peter and Bruce - oh and I love cooking. I am the Webmaster over at where I ramble about all things fitness in an effort to make the world a healthier place.