How Many Calories Does Rowing Burn?

How Many Calories Does Rowing Burn?

A typical adult male rower burns around 2,500 calories per week. This means that he would burn approximately 7,500 calories over the course of a year.

If you are an average-sized man (height: 5’10”), this translates to about 30 pounds of weight loss in one year.

The reason rowing burns so much energy is that it requires a lot of strength and endurance.

Athletes must be able to lift themselves up into the air and then push down on the oars with enough force to propel them forward.

The average person can safely lose between 1-2 lbs per month without any side effects.

However, if you want to lose more than that, then you should consult your doctor first.

What Are The Health Benefits Of Rowing?

According to experts, there are several benefits of rowing for fitness.

These include improved cardiovascular health, increased bone density, reduced body fat, and increased muscle mass.

Cardiovascular Health

One of the main reasons why people choose to row is because they believe that it will help improve their heart health.

A study published in the Journal of Sports Medicine and Physical Fitness found that regular rowing sessions increase blood pressure levels.

This is because the muscles used during rowing require a large amount of oxygen.

As such, the heart has to work harder to pump blood throughout the body.

Bone Density

Another benefit of rowing is that it helps build strong bones. According to research conducted at the University of Wisconsin, rowing improves bone density.

In fact, it has been shown that women who regularly practice rowing have stronger bones than those who don't. They also tend to have fewer fractures.

Muscle Mass

When it comes to building muscle mass, rowing is one of the best exercises out there.

One study showed that men who rowed for 20 minutes three times a week were able to gain 10% more lean body mass compared to those who didn't row.

However, it's important to note that rowing isn't just good for building muscle. It's also beneficial for improving overall strength and agility.

Other Benefits

Aside from these, rowing offers numerous other benefits as well. For example, it can help reduce stress and anxiety. It's also a great workout for your core.

Because of its effectivity in burning calories, rowing is a fantastic exercise for love handles and other fat buildup in the body that can be difficult to get rid of. 

It's also a great way to get fit while spending time outdoors. You can even use rowing machines to stay fit indoors.

Rowing Machines Vs Stair Climbers

If you're wondering which machine is better, then we've got some answers for you!

Stair climbers aren't really suitable for burning calories but are a good exercise for quadriceps and other lower body muscle groups. 

On the other hand, rowing machines are designed specifically to burn calories.

They offer an intense full-body workout that includes all major muscle groups.

As such, they'll give you a ton of results in no time. Plus, they're easier to maintain.

Which Is Better Rowing Or Stair Climbing?

If you're looking for a high intensity workout, then rowing is definitely the better choice.

Not only does it burn a lot of calories, but it's also very effective when it comes to weight loss.

However, stair climbing machines are still a viable option. In fact, they're often recommended by doctors. This is because they do not put too much strain on the joints.

So if you want to lose weight or tone up, then either type of machine will work.

Just make sure that you select one with enough resistance settings so that you can achieve maximum results.

What Impacts Calories Burned Using A Rowing Machine?

What Impacts Calories Burned Using A Rowing Machine

The number of calories burned depends on how hard you push yourself. If you set the resistance level too low, then you'll probably only burn around 100 calories per hour.

However, if you crank the resistance setting up to 12, then you should expect to burn about 400 calories per hour.

The number of calories burned also varies depending on whether you row standing or sitting.

When you sit down, you'll burn approximately 30 to 40 calories per minute. On the other hand, when you stand up, you'll burn between 150 and 200 calories per minute.

How To Choose The Best Rowing Machine

There are several things that you need to consider before buying a rowing machine. Here are some tips:

1. How Much Weight Do You Want To Lose?

This is the most obvious factor to take into account. If you're planning to lose weight, then you'll obviously need a machine that has higher resistance levels.

2. What Type Of Exercise Are You Looking For?

Do you want to focus more on cardio exercises, or do you prefer working out your muscles? If you're after a total body workout, then you might want to choose a machine with adjustable resistance levels.

3. How Often Will You Use Your Rower?

You'll have to decide whether you want to use your rowing machine daily, weekly, or monthly. If you plan to use it regularly, then you'll want to look at models that come with a large storage space.

4. How Much Space Do You Have?

You'll also need to think about where you'll place your new machine. Ideally, you'll want to find a model that takes up as little room as possible.

5. Which Features Do You Need?

While there are plenty of different features available, you'll want to pay attention to the ones that matter most to you. Some of these include:

  • Adjustable seat height
  • Adjustable backrest angle
  • Waterproof design
  • Multiple programmable functions

6. Price And Warranty

Of course, price isn't everything. But if you want to buy an affordable machine, then you'll want something that won't break the bank. Look for a warranty that covers all parts and labor.


the best water rower

  • 5 Levels of Adjustable Resistance
  • Greater Water Resistance than standard models

the best air rower

  • Commercial-level design
  • Portable and easy to store
  • Resistance-packed and compact


To conclude, rowing can burn an average of 300 to 500 calories per hour. It's not the fastest way to shed pounds, but it does offer a great alternative to running.

Plus, rowing machines don't require any special equipment, making them easy to use.

Kevin Harris