{"id":2200,"date":"2025-02-18T07:11:40","date_gmt":"2025-02-17T20:11:40","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/how-many-calories-can-you-burn-on-a-rowing-machine.html"},"modified":"2025-02-18T07:11:41","modified_gmt":"2025-02-17T20:11:41","slug":"how-many-calories-can-you-burn-on-a-rowing-machine","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/how-many-calories-can-you-burn-on-a-rowing-machine.html","title":{"rendered":"How Many Calories Can You Burn on a Rowing Machine?"},"content":{"rendered":"

Rowing machines\u00a0offer a full-body, muscle-building, fat-burning workout.<\/p>\n

They\u2019re also\u00a0easier on the joints\u00a0than running and will definitely help you burn calories, whether you decide to go slow and steady for a longer period of time or hit those\u00a0intervals\u00a0hard.<\/p>\n

But just how many calories\u00a0can\u00a0you burn on a rowing machine? Three key factors are your weight, duration, and intensity.<\/p>\n

What Impacts Calories Burned on a Rowing Machine?<\/h2>\n

These three things can be used to determine calories burned on a rowing machine.<\/p>\n

1. Weight<\/h3>\n<\/p>\n

The heavier you are, the harder your body has to work to perform the same job.<\/p>\n

And the harder your body has to work, the more calories you\u2019ll burn. So while a 200-pound individual burns 336 calories in 30 minutes of moderate rowing, a 120-pound person burns just 168.<\/p>\n

2. Duration<\/h3>\n

\"Woman<\/p>\n

How long you row will play a factor in how many calories you\u2019ll burn.\u00a0Engage in any exercise longer and you\u2019re bound to burn more calories.<\/p>\n

3. Intensity<\/h3>\n

\"Athletes<\/p>\n

The intensity with which you exercise is a factor, as well.<\/p>\n

If you weigh 150 pounds, rowing moderately hard will burn 239 calories in a half hour, while rowing vigorously will burn more than 50 additional calories.<\/p>\n

You may find it tough rowing vigorously, but maximum effort over maximum time will yield maximum burn \u2014 or the same burn in less time.<\/p>\n

Calories Burned Rowing Charts*<\/h2>\n

Moderate effort (100 watts) for 1\/2 hour:<\/strong><\/h3>\n\n\n\n\n
Weight<\/strong><\/td>\n100 lbs<\/td>\n125 lbs<\/td>\n150 lbs<\/td>\n175 lbs<\/td>\n200 lbs<\/td>\n225 lbs<\/td>\n250 lbs<\/td>\n<\/tr>\n
Cals<\/strong><\/td>\n159<\/td>\n199<\/td>\n239<\/td>\n279<\/td>\n318<\/td>\n358<\/td>\n398<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Vigorous effort (150 watts) for 1\/2 hour:<\/strong><\/h3>\n\n\n\n\n
Weight<\/strong><\/td>\n100 lbs<\/td>\n125 lbs<\/td>\n150 lbs<\/td>\n175 lbs<\/td>\n200 lbs<\/td>\n225 lbs<\/td>\n250 lbs<\/td>\n<\/tr>\n
Cals<\/strong><\/td>\n168<\/td>\n242<\/td>\n290<\/td>\n338<\/td>\n387<\/td>\n435<\/td>\n483<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Very vigorous effort (200 watts) for 1\/2 hour:<\/strong><\/h3>\n\n\n\n\n
Weight<\/strong><\/td>\n100 lbs<\/td>\n125 lbs<\/td>\n150 lbs<\/td>\n175 lbs<\/td>\n200 lbs<\/td>\n225 lbs<\/td>\n250 lbs<\/td>\n<\/tr>\n
Cals<\/strong><\/td>\n273<\/td>\n341<\/td>\n409<\/td>\n478<\/td>\n546<\/td>\n614<\/td>\n682<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Calorie values tabulated by running data from the\u00a0Compendium of Physical Activities\u00a0through Cornell University\u2019s\u00a0METs to Calories Calculator.<\/p>\n

HIIT vs. Steady-State Rowing<\/h2>\n

\"Man<\/p>\n

Playing with the dials of duration and intensity will yield different workouts \u2014 and different results.<\/p>\n

High-intensity interval training (HIIT) boasts many benefits, including an\u00a0\u201cafterburn effect\u201d\u00a0that can help you continue burning calories long after you work out.<\/p>\n

(Even while you\u2019re in the shower, driving home from the gym, or asleep that night.)<\/p>\n

To apply HIIT principles to a rowing workout, you could \u201csprint\u201d (row as hard as you can) for 30 seconds to a minute, and then row slowly for a minute (or until your heart slows to around 60 percent of maximum).<\/p>\n

You would then repeat that cycle for the duration of your workout.<\/p>\n

Rowing steadily at moderate intensity can build endurance if you\u2019ve got time for a longer workout.<\/p>\n

Using a steady-state\u00a0approach, you\u2019d row at what you consider a medium pace \u2014 about 65 to 75 percent of your\u00a0maximum heart rate\u00a0\u2014 for the entirety of your workout.<\/p>\n

While this range is technically known as the\u00a0\u201cfat-burning zone\u201d\u00a0because fat is emphasized more as an energy source while operating within it, there\u2019s actually greater overall fat-burning upside to HIIT once you factor in the aforementioned afterburn effect.<\/p>\n","protected":false},"excerpt":{"rendered":"

Rowing machines\u00a0offer a full-body, muscle-building, fat-burning workout. They\u2019re also\u00a0easier on the joints\u00a0than running and will definitely help you burn calories, whether you decide to go slow and steady for a longer period of time or hit those\u00a0intervals\u00a0hard. But just how many calories\u00a0can\u00a0you burn on a rowing machine? Three key factors are your weight, duration, and […]<\/p>\n","protected":false},"author":1,"featured_media":2201,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2200"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2200\/revisions"}],"predecessor-version":[{"id":2202,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2200\/revisions\/2202"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2201"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}