How Many Calories Do You Burn on a Rowing Machine?

Of course, the number of calories you burn on a rowing machine depends on your weight, age, fitness level, workout intensity, etc.. So, let’s look at some examples…

Weight 30 min. Moderate-Intensity Rowing 20 min. High-Intensity Rowing
120 lbs 209-254 calories 182-277 calories
155 lbs 260-315 calories 227-346 calories
185 lbs 311-377 calories 271-412 calories
210 lbs 352-427 calories 307-467 calories

For a more accurate estimate calories burned while rowing, you can use a heart rate monitor or an online calorie calculator. However, keep in mind that rowing also helps build muscle strength, which also will help you burn more calories throughout the day and at rest. (Bonus!)

How to Use a Rowing Machine to Lose Weight:

Ah, the rowing machine. The ultimate tool for weight loss, am I right? It’s no secret that rowing is a fantastic workout for burning calories and shedding those extra pounds. But let’s be real, using a rowing machine can be tedious and boring, not to mention time-consuming.

Life Fitness Row HX Trainer for a Full Body Workout at Home

So, how can you use a rowing machine to lose weight without losing your mind? Let’s explore some ways to save time and improve results while staying motivated and avoiding common mistakes.

1. Mix Up Your Workouts to Make Them Fun, More Motivating & Effective:

First of all, let’s address the elephant in the room: rowing is not for the faint of heart. It requires physical exertion and mental toughness. One of the keys to staying motivated is to mix things up. In other words, don’t do the same routine every time you hop on the rowing machine.

NordicTrack RW900 Interactive Rowing Machine

Change the resistance, the duration, the speed, and even the workout itself. Variety is the spice of life, and it will keep you engaged and excited about your workout.

2. Save Time & Burn More Calories with Interval Training:

Another way to save time and improve results is to incorporate interval training into your rowing routine. Instead of rowing at a steady pace for an hour, mix things up with short bursts of intense rowing followed by periods of rest or low-intensity rowing. This will not only save you time but also burn more calories and improve your overall fitness.

How to Burn More Calories on a Rower:

Rowing Machine Form
courtesy of

Now, let’s talk about improving results. Indoor rowers can provide a full-body workout, engaging muscles from your legs, core, back and arms. However, to get the best results, you need to use proper rowing technique.

TIP: Many people mistakenly use their arms too much, and therefore neglect the power of their legs. To avoid this, focus on pushing with your legs first, then lean back slightly. Lastly, pull the handle towards your chest with your arms.

How Often Should I Use a Rowing Machine to See Results?

Strong Woman, Rowing Muscles

Many people ask this question, but it’s really vague and therefore difficult to answer. I mean, what are your fitness goals, current fitness level, diet and other lifestyle habits?

So, generally, experts recommend performing moderate-intensity aerobic exercise at least 150 minutes per week. This breaks down to about 30 minutes per day, five days per week to maintain good health.

However, if you want to see significant improvements in your fitness level or to lose weight, you may need to increase the frequency or intensity of your workouts. Alternatively, you can decrease your caloric intake, increase steps throughout the day or improve your sleep.

TIP: To speed up strength and/or weight loss results, I like to increase the speed or distance of my workouts. Most rowing machines allow you to easily track this because they come with monitors.

For instance, increase your speed or distance rowed slightly each week, and this extra effort will generate faster results. And you don’t have to spend any extra time exercising.

Teeter Power 10 Rower with Bi-Directional Movements for a More Efficient Workout

Who has the time to sit on a machine for hours on end, right? Well, let me tell you a little secret, it’s not about the time you spend, but the effort you put in. So, if you want to save time and get better results, focus on the intensity of your workout.

TIP: Instead of sitting on a machine for an hour at a steady pace, try interval training. In other words, alternate between short bursts of high-intensity rowing and periods of active rest. This not only saves you time but also increases your heart rate and boosts your metabolism, thus helping you burn more calories in a shorter amount of time.


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