How Many Calories Burned On a Rowing Machine | A Complete Info Guide


Rowing machines let you experience the joy of rowing without needing to go in a boat. Rowing is a form that requires both power and endurance. It is a sport that works the entire body. Exercising more calories than you eat is the best way to lose weight. If you are trying to lose weight, it is important to reduce the calories you consume and burn more calories through exercise. Many people use exercise equipment to burn calories. However, how many calories you lose will depend on which type of machine you are using. The focus of this article is, “How many calories are burned on a rowing machine?”

How many calories are burned on a rowing machine

How many calories burned on a rowing machine

Basal metabolic rate 

Burning calories is a constant process in the body. These activities make up 70% of the basal metabolic rate. The remaining 30% of calories are burned through exercise and physical exertion. The rowing machines can help you to achieve your weight-loss objectives.


How many calories you burned to depends on the exercise you are doing. This makes it difficult to calculate the exact amount. The speed at which your row, the resistance of the machine, and the time you are rowing will affect how many calories you lose.

Calorie counting caveat 

Since the amount of calories burned is dependent on many factors like body weight and age, sex, heartbeat, and exercise intensity, it can be challenging to calculate how many calories have been burned accurately.


According to Medicine and Science in Sports and Exercise research, a man weighs in at 155 lbs. A moderate intensity hour of rowing will burn 493 calories. He would burn 246 calories rowing at a light intensity for an hour and 844 at a vigorous effort.

Calculating BMR 

Calculating your basal metabolic rates is a complex mathematical function that considers your age, height, and weight. Many online calculators can do this calculation for you.

Calculating calorie use 

Another calculation is needed to determine how many calories are burned during a workout. It takes into account your age (sex), weight, heart rate, and exercise time. Many rowing machines are equipped with a fitness watch that estimates how many calories have been burned. Keep in mind that these results are only estimates and should not be used to calculate how many calories you have burned.


Your body will determine how many calories you burn. A trained rower, for example, who is 155 pounds, would burn more calories. An untrained, unfit rower of the same weight would burn more calories if he were to grow at a speed that is less than a trained rower of the same size. His efficiency would make him less efficient, and he would use more energy to achieve the same level of performance. Also, a man with more muscle consumes more power. A 205-pound man would need 1117 calories to fuel himself. For an hour of vigorous rowing, a man would need 1117 calories for fuel. This is in contrast to a 130-pounder who would use 708.

Calories burned on a rowing machine

You can estimate how many calories you have burned by using a rowing bike by using a set of standard variables. You can do a moderate workout by setting the tension to medium, moving at an average rate for between 30 and 40 minutes, keeping your heart rate at 140 bpm, and rowing at a moderate pace. This workout will burn approximately 400 calories for 125 lbs. Someone who is 240 lbs might burn about 600 calories. A heavy activity can be achieved by alternately doing a few minutes of moderate or full-out rowing with one minute of slow rowing. Keep going for around 20 minutes. An intense workout can help you burn more calories than an average 125-pound person. It’s possible to increase your calories by 500 to 800 for a person who is 240-pounds.


A short period of rowing, like 5 minutes, will usually result in fewer calories than a more extended hour. However, this can vary depending on the intensity. It is tough to maintain the maximum effort for more extended periods, even if you row for five minutes. Interval training allows you to fight at maximum intensity but for short periods before slowing down and then going harder again. This will enable you to maintain a higher level of power for a shorter time. It also increases metabolism and helps with calorie burning.

Other fctors 

Your body will burn calories even after your training is over. John Berardi, a conditioning expert, refers to this as afterburn. After a hard workout, your body must repair and replenish the energy stores. If you are working hard or doing interval training, your metabolism will be higher, so you will continue to burn calories. This can add 100 to 200 calories.

How to burn calories on a rowing machine

If you need cardio help in dire need, you will likely turn to the elliptical/treadmill. We’re going with the assumption that the old-school rowing device in the corner isn’t getting enough love. Gretchen Raddatz of Row House, New York City, is a coach for rowing. Because rowing works all of the muscles in your body, from your core and arms, to increase your heartbeat, it’s a great way to get your heart rates up. It’s the ultimate full-body exercise. Raddatz was interviewed about his top tips for burned calories on a rowing machine. These tips are sure to make your next row a success. Read here the full guide on how to use a rowing machine for weight loss.

Sit taller

To fire up your core and get it firing, you need to ensure proper alignment. Raddatz recommends sitting as high as you can. “Avoid rounding your spine, elevate your chest, gaze forward, and don’t drop your head,” Raddatz states. You will keep your lungs open, and the workout will be easier.

Do power stroke intervals 

After your warmup, you can add three sets of Row House calls power strokes. Raddatz describes power strokes as “fast, hard strokes with a high rate of return.” While your rhythm should be the same throughout the interval, you’ll work harder with your feet to pull harder with your core, arms, and shoulders to row faster. Do ten power strokes at a pace of 24 strokes per hour, then make ten recoveries. The rowing machine’s screen will display your strokes per min or SPM. 

Pay attention to your legs

Each stroke will force your legs to the heel rest, increasing the amount of work you do in your lower part (such as your booty) and thereby helping you burn more calories. Raddatz explains that your connection to your feet is what gives you energy and speeds up calorie reduction. The stems should represent about 50% of your effort, 30% through your core or back, and 20% via your arms.

Include endurance training 

Raddatz claims that even slow; steady endurance workouts can boost calorie loss. Raddatz claims that working out at 85 percent of your max heartbeat can increase calorie loss. You can reduce calories by rowing at a moderate intensity (24 to 26 strokes per min) for eight minutes while maintaining a consistent pace. For more endurance, add power stroke intervals or use the ladder drill.

Complete a ladder drill 

At a low speed, row at 22 strokes/minute. Then, increase one stroke every 30-60 seconds until you reach 30 strokes/minute. Raddatz explained, “This allows to go faster which increases calorie loss.” You will be able to switch from aerobic to sprint-style and anaerobic mode. You can reverse the direction once you reach 30 and then go down the ladder to get 22 strokes/minute.

Mix up your rowing plan every day 

To keep your body guessing, keep it in peak fat-burning mode, try mixing up your training with shorter high-intensity interval sessions some days and longer endurance-style rows on others, says Raddatz. Since rowing combines both strength and cardio conditioning, it’s super-efficient, she says. To be effective, a rower workout doesn’t necessarily have to last a lot of time.

Rowing machine benefits 

Rowing doesn’t require you to be a skilled competitor. These machines are also known as ergometers or ergs. It uses up to 86 percent trusted Source of your muscles. This, in turn, helps increase endurance, strength, and tone muscles. Rowing offers surprising benefits to your heart.

Learn more: How to use an indoor rowing machine

It is a total body exercise

A common misconception is that rowing only works your arms. Rowing uses 86 percent muscle. According to the American Fitness Professionals Association (AFPA), the rowing stroke comprises 65 to 75 percent leg work and 25 to 35 percent upper bodywork.

Are suitable for anyone of any fitness level

As long as you have an ergometer, rowing can be added to your exercise routine. This exercise is also safe for people with low vision or blindness, according to the FDA. Source conducted a 2015 study that included 24 participants with low vision. It found that rowing for five days per week for six weeks resulted in a significant drop in body fat and total fat percent. Participants showed lower cholesterol, higher trunk flexion, and better back strength. It’s low impact. 

Rowing burns serious calories but does not cause additional stress to the joints. It allows you to control the movement and pace of the row and is a beautiful exercise to use for active recovery. It can be used as an exercise option by people with osteoarthritis early in their progression.

You can use it to meditate

Rowing can bring a sense of peace to mind. Rowing on the water can offer you the most calming benefits, but indoor rowing can provide some help. This is due to the smooth, gliding motions on the accelerometer and repetitive movements that enable the mind’s autopilot. This comprises the four phases that make up the rowing stroke.

It’s excellent health for the heart and lungs

As a cardio exercise, rowing strengthens the cardiovascular system, including the heart, blood vessels, and blood. It is responsible for transporting vital materials, such as oxygen and nutrients, throughout your body. Rowing is intense and requires the heart to pump blood harder. This can improve your heart health. This is an excellent option for anyone who has or could have heart problems.

It’s an alternative to the treadmill and elliptical

If you’re not familiar with the rowing machine, it is possible to overlook it when looking at exercise machines at the gym. You may notice a decrease in your ability to do the same thing with different engines, like the elliptical and treadmills. The treadmill works primarily on the lower portion of the body, while ergometers work the whole body. The rowing machine and the oval target both the upper- and lower bodies, but the rowing equipment also targets the abs. It is important to remember other important differences when buying a machine. The folding design of a rowing bike allows you to store it when you are not using it. This is a massive benefit to those who live in cramped areas. A rowing device is also better than a treadmill for those who live in apartments or condos. Treadmills are more expensive than rowing machines.


Rowing isn’t just for the outdoors. A rowing machine, or ergometer, lets you reap the benefits of a rowing workout indoors. Rowing has many benefits, such as helping you build endurance and strengthen your body. Research even shows that it can improve heart health. When compared to other exercise machines, such as a treadmill or elliptical, the ergometer packs a mean punch. If you want to burned calories on a rowing machine or any fitness routine, talk to your doctor first to get the all-clear before you begin.

Leave a Reply

Your email address will not be published. Required fields are marked *

eighteen − 15 =