Row Your Way to a Fitter You: Calories Burned by Rowing Machine

A rowing machine can burn between 150 to 400 calories in 30 minutes, depending on the intensity of the workout and the weight of the person rowing. If you’re looking for an effective way to burn calories and improve your cardio fitness, rowing is a great option.

Not only is it a low-impact exercise, but rowing also engages almost every major muscle group in your body. Whether you’re a beginner or an experienced athlete, a rowing machine can provide a full-body workout that can help you achieve your fitness goals.

In this article, we’ll explore the benefits of rowing and provide some tips on how to get the most out of your rowing machine workouts.

Row Your Way to a Fitter You: Calories Burned by Rowing Machine


How Calories Are Burned On A Rowing Machine

What Are Calories?

Calories are a measure of energy found in food and drinks. They are units of measurement for the energy that is produced when the body breaks down food and uses it for energy.

How Does The Body Burn Calories During Exercise?

When the body is engaged in physical activity, its energy requirements are higher than when at rest. To meet this heightened energy requirement, the body burns calories stored in fat cells and muscle tissue. It does this through a process called metabolism.

Metabolism, in simple terms, refers to the chemical reactions that occur in the body to produce energy. The higher the activity level, the higher the metabolism, and the more calories are burned.

How Does Rowing Machine Use Muscles To Burn Calories?

Rowing machine exercises involve using a variety of muscle groups, making it a highly effective calorie-burning activity. It works the following muscles:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Core
  • Back muscles
  • Arms

Using these muscle groups helps to build muscle and improve stamina and endurance. Because muscles require energy to function, exercising them leads to higher calorie expenditure and faster weight loss.

Rowing machines allow users to adjust the resistance level, making it possible to customize the workout intensity. The higher the resistance level, the more calories will be burned during exercise.

Rowing machine exercises are an excellent way to burn calories and improve overall fitness. By engaging multiple muscle groups, these exercises help to increase metabolism and lead to faster weight loss. So, hop on a rowing machine today and start burning those calories!

Factors That Affect The Number Of Calories Burned On A Rowing Machine

Rowing is a popular whole-body exercise that engages all major muscle groups and can help burn a significant number of calories. However, the number of calories burned on a rowing machine can vary depending on various factors, such as age, weight, height, gender, intensity, and duration of the workout.

Age, Weight, Height, And Gender Can Impact The Number Of Calories Burned

  • Age: Older individuals may burn fewer calories than younger ones due to a slower metabolism.
  • Weight: The more a person weighs, the more calories they will burn during exercise.
  • Height: Taller individuals may burn more calories than shorter ones as they have a longer range of motion during the movement.
  • Gender: Men usually have a higher muscle mass and can burn more calories than women during exercise.

How The Intensity Of The Workout Affects The Number Of Calories Burned

The intensity of the workout is crucial when it comes to burning calories on a rowing machine. Higher intensity means more calories burned.

  • High-intensity: Rowing at a high intensity with a fast pace and significantly high resistance can burn more calories in a shorter period.
  • Low-intensity: Rowing at a lower intensity with a slower pace and lighter resistance may burn fewer calories, but can still be beneficial for cardiovascular health.

How Long A Person Rows Affects The Number Of Calories Burned

The duration of a rowing workout can also impact the number of calories burned.

  • Short-duration: A shorter workout may not burn as many calories as a longer one. However, a high-intensity workout of short duration can still result in significant calorie burn.
  • Long-duration: A longer session with moderate to high intensity can burn a substantial amount of calories. However, it is essential to balance the duration and intensity of the workout to avoid overexertion.

To burn the maximum number of calories on a rowing machine, one should focus on maintaining an optimal intensity level, balancing the duration of the workout, and considering individual factors such as age, weight, height, and gender. With these factors in mind, rowing can be a highly effective exercise for burning calories and improving overall fitness.

Calculating Calories Burned On A Rowing Machine

Explaining How To Calculate Calories Burned On A Rowing Machine

Rowing machines are one of the most effective ways to burn calories and improve cardiovascular health. When using a rowing machine, calculating calories burned is essential to achieve fitness goals.

Here are the key points to consider when calculating calories burned on a rowing machine:

  • Calorie burning is based on the intensity of the workout, weight, and duration of the session. It is essential to determine the intensity of the session to calculate calories burned accurately.
  • There are two methods to calculate calories burned, including manual calculation and using calorie tracking devices.
  • The manual calculation of calories burned on a rowing machine is based on the formula of mets (metabolic equivalents), weight, and duration of the workout.
  • To calculate the calories burned for an individual, the individual’s weight, the intensity of the workout, and duration of the session have to be multiplied by the energy equivalent of 3.5.
  • The equation for the calculation of mets is: 1 met=the amount of oxygen consumed while sitting at rest. One met is equivalent to burning 1 kilocalorie per kilogram of body weight per hour.

Here are the steps for performing manual calculation of calories burned on a rowing machine:

  • Determine the intensity level of the rowing session or the met value.
  • Determine body weight in kilograms.
  • Determine the duration of the session in minutes.
  • Use the formula to calculate calories burned= ((met) x (body weight in kg) x (duration of the session))/60.

However, manual calculation of calories burned may not always be accurate, making it essential to use an accurate calorie tracking device.

Providing Examples Of How To Calculate Calories Burned For Different People

Calculating calories burned is important to track the progress and target the fitness goals using a rowing machine. Here are examples of how to calculate calories burned for different people:

  • A 150-pound person who engages in low-intensity rowing for 20 minutes may burn approximately 99 calories.
  • A 200-pound person who engages in moderate-intensity rowing for 30 minutes may burn approximately 255 calories.
  • A 120-pound person who engages in high-intensity rowing for 40 minutes may burn approximately 364 calories.
  • A 170-pound person who engages in high-intensity rowing for 60 minutes may burn approximately 815 calories.

It is important to note that these are estimated calculations, and the actual calorie burning may vary based on the individuals’ metabolism, gender, age, and other individual factors.

Mentioning The Importance Of Using An Accurate Calorie Tracking Device

While manual calculation can be reliable, it may not always be accurate, making it essential to use an accurate calorie tracking device.

It is crucial to use a calorie tracking device, such as a heart rate monitor, to accurately determine the intensity of the workout and calculate the calories burned. A reliable calorie tracking device can also provide insight on improvement areas and help in determining a strategic workout plan.

Using an accurate calorie tracking device guarantees precise calorie burning calculations, making it easier to measure progress and target fitness goals more effectively.

Calculating calories burned on a rowing machine is critical to achieving targeted fitness goals. It is vital to determine the intensity of the session, use manual calculation or a reliable calorie tracking device, and understand how individual factors affect calorie burning calculations.

By considering these factors and accurately calculating calorie burning, rowing machines can be an efficient exercise for weight loss and cardiovascular health.

Comparing Calories Burned Rowing Machine To Other Exercises

If you are looking to burn a significant amount of calories during your workout, then rowing machine is a perfect choice. In this section, we will compare the number of calories burnt while rowing with other popular exercises such as jogging, cycling and swimming.

  • Jogging: Jogging for an hour burns around 400-500 calories; whereas, the same duration of rowing burns approximately 600-800 calories, depending on the intensity level and the weight of the individual.
  • Cycling: Similar to jogging, cycling for an hour can burn around 400-500 calories; however, rowing burns more. An hour of rowing can burn around 600-800 calories.
  • Swimming: Swimming for an hour burns around 500-700 calories, whereas, the same duration of rowing can burn up to 800 calories.

As you can see, rowing on the machine is an effective method of burning calories. It can help you achieve your weight loss goals faster than other exercises.

Why Rowing Machine Is An Effective Workout For Burning Calories

Not only is rowing a calorie-burning machine, but it also provides other benefits, making it one of the most efficient workouts you can perform.

  • Full-body workout: Rowing machine engages muscles from the arms to legs, making it a full-body workout. It targets nearly 85% of muscles which help to burn more calories.
  • Low-impact exercise: Unlike other cardio workouts, such as running or jumping, which puts a lot of strain on joints and muscles, rowing is considered as a low impact exercise that does not cause any harm to your joints. Therefore, you can perform it for longer durations without the risk of any injuries.
  • Improves cardiovascular fitness: Rowing is an intense cardio workout that can improve your overall cardiovascular fitness. It can increase heart rate, which strengthens the heart and lungs and reduces the risk of several chronic diseases such as high blood pressure, diabetes, and stroke.
  • Helps in weight loss: One of the most significant advantages of rowing machine is that it helps in weight loss. It can burn a large number of calories in a short duration, which helps you to achieve your weight loss goals faster.

Benefits Of Using A Rowing Machine For Other Areas Of The Body

Rowing is not just a calorie-burning exercise; it’s an all-in-one workout that targets different areas of the body.

  • Arms and shoulders: Rowing helps to tone and strengthen arms, shoulders, and upper back. It targets the biceps, triceps, deltoids, and rhomboids while keeping the upper body engaged throughout the workout.
  • Core: Core muscles play a crucial role in maintaining balance and stability. A strong core means better posture and flexibility. Rowing, being a full-body workout, targets the core. It helps in toning and strengthening the abs, obliques, and lower back muscles.
  • Legs: Rowing machine engages the major muscle groups in your lower body, such as quadriceps, hamstrings, glutes, and calves. It helps in toning legs, increasing muscle endurance, and improving muscle strength.

Rowing machine is a great exercise that offers numerous benefits. It is an excellent cardio workout that burns a high number of calories, improves cardiovascular health, helps in weight loss, and tones the entire body. Whether you are an experienced athlete or a beginner, the rowing machine is a great choice for anyone looking to take their fitness to the next level.

Tips For Maximizing The Calories Burned On A Rowing Machine

Rowing is a fantastic cardiovascular exercise that can help you achieve your weight loss goals while also toning your muscles. Here are some tips to maximize the calories burned on a rowing machine:

Explain How To Adjust The Resistance Level For Increased Calorie Burn

The resistance level on the rowing machine plays a vital role in increasing calorie burn. Here are some tips on how to adjust it to your advantage:

  • Increase the resistance level to make the workout more challenging
  • Keep the resistance level consistent to maintain a steady calorie burn
  • Alternate between high and low resistance levels to increase calorie burn

Detail How The Proper Rowing Technique Can Maximize Calorie Burn

The proper rowing technique is essential for maximizing calorie burn. Here are some tips on how to use it correctly:

  • Sit up straight and engage your core muscles
  • Use your legs to push off from the footrests and move backward
  • Pull the handle to your chest while keeping your elbows close to your body
  • Return to the starting position and repeat the steps continuously

Provide Examples Of Rowing Machine Workouts That Increase Calorie Burn

Here are three examples of rowing machine workouts to help you burn more calories:

  • Intervals: Alternate between high and low resistance levels for maximum calorie burn. Row at high resistance for 30 seconds, then row at low resistance for 30 seconds. Repeat for 10-15 minutes.
  • Pyramid: Start rowing at low resistance and gradually increase it until you reach maximum resistance. Then, decrease the resistance gradually until you’re back at low resistance. Repeat for 10-15 minutes.
  • Endurance: Row at a steady resistance for 20-30 minutes to maximize calorie burn through sustained effort.

Remember, the key to maximizing the calorie burn on a rowing machine is to maintain proper form, adjust the resistance level, and vary your workouts regularly. With dedication and consistency, rowing can be an effective way to reach your fitness goals.

Frequently Asked Questions Of Calories Burned By Rowing Machine

How Many Calories Can You Burn On A Rowing Machine In 30 Minutes?

In 30 minutes of moderate rowing, a person weighing 125lbs can burn around 210 calories, while a person weighing 185lbs can burn around 311 calories.

Is Rowing Machine A Good Workout For Weight Loss?

Rowing machine is an excellent workout for weight loss because it burns calories at a high rate and is low-impact, meaning less stress on joints.

What Muscles Are Targeted When Using A Rowing Machine?

Rowing machine targets multiple muscles including the legs, arms, back, core, and shoulders making it a great total-body workout.

Should I Row On A Machine Every Day?

It is safe to use a rowing machine every day but it’s recommended to take a break in between days to allow muscles to recover.

Is A Rowing Machine Better Than Running Or Cycling?

Rowing machine offers a lower-impact workout than running or cycling while providing a full-body workout. It may be a better option for those with joint problems.

How Do I Use A Rowing Machine Correctly?

To use a rowing machine correctly, begin by sitting with knees slightly bent and feet in the straps. Pull the handle towards your chest while leaning back slightly. Return to starting position and repeat.


The number of calories that can be burned with a rowing machine is impressive. This workout machine is ideal for individuals who want to achieve their fitness goals without running the risk of sustaining severe injuries. Not only does rowing offer an excellent workout for the entire body, but it boasts the added advantage of expending more calories than other cardiovascular exercises.

If you want to lose weight, tone your muscles, and improve your overall health, using a rowing machine is a great tool to have in your arsenal. Whether you are new to rowing or an experienced athlete, using this machine can lead to an enjoyable and challenging workout that will give you the results you are looking for.

So, what are you waiting for? Go ahead, give rowing a try, and achieve your ideal body goals!

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