Rowing Machine Calories Burned Calculator
Calculate calories burned during your rowing workout based on your weight, intensity, and duration.
How Many Calories Does Rowing Burn?
Rowing machine workouts can burn between 400-800 calories per hour, depending on intensity and technique. According to research studies, rowing provides an excellent full-body workout that engages 86% of your muscles while improving cardiovascular fitness and strength. A typical 30-minute rowing session can burn 200-400 calories while building endurance and power.
Rowing Machine Intensity Levels
Based on the Compendium of Physical Activities and scientific research, here are the different intensity levels:
- Light Rowing (4.8 METs): Steady-state, low resistance
- Moderate Intensity (6.0 METs): Medium pace, moderate resistance
- Vigorous Rowing (8.5 METs): Fast pace, high resistance
- High-Intensity (12.0 METs): Sprint intervals, maximum effort
According to research, rowing is particularly effective for preventing metabolic syndrome and maintaining muscle mass as we age!
Health Benefits of Rowing Machine Training
According to clinical studies, regular rowing offers numerous benefits:
Full-Body Workout
- Upper body strength
- Lower body power
- Core engagement
- Muscle endurance
Cardiovascular Benefits
- Heart health
- Aerobic capacity
- Blood circulation
- Stamina building
Weight Management
- High calorie burn
- Fat loss
- Metabolic boost
- EPOC effect
Low Impact Benefits
- Joint-friendly
- Posture improvement
- Injury prevention
- Recovery friendly
Rowing Machine Calorie Burn List
| Duration | Light (4.8 MET) |
Moderate (6.0 MET) |
Vigorous (8.5 MET) |
High-Intensity (12.0 MET) |
|---|---|---|---|---|
| 15 minutes | 60-75 calories | 75-90 calories | 105-125 calories | 150-180 calories |
| 30 minutes | 120-150 calories | 150-180 calories | 210-250 calories | 300-360 calories |
| 45 minutes | 180-225 calories | 225-270 calories | 315-375 calories | 450-540 calories |
Calories Burned by Rowing Style
| Style | MET Value | Calories/Hour (70kg person) | Primary Benefits |
|---|---|---|---|
| Steady State | 4.8 | 240-300 cal/hr | Endurance |
| Tempo Rowing | 6.0 | 300-360 cal/hr | Cardiovascular |
| Power Strokes | 8.5 | 425-500 cal/hr | Strength & Power |
| HIIT Intervals | 12.0 | 600-800 cal/hr | Maximum Output |
Formula for Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 4.8-12.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
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References
- De las Casas, H., Kleis, K., Richter, H., Sparks, K., & Van den Bogert, A. (2019). Eccentric training with a powered rowing machine. Medicine in Novel Technology and Devices, 2, 100008. https://doi.org/10.1016/j.medntd.2019.100008
- Shin, Y., Choi, H., Lim, Y., Cho, R., & Lim, H. (2015). Effects of Indoor Rowing Exercise on the Body Composition and the Scoliosis of Visually Impaired People: A Preliminary Study. Annals of Rehabilitation Medicine, 39(4), 592. https://doi.org/10.5535/arm.2015.39.4.592
- Gavala-González, J., Torres-Pérez, A., & Fernández-García, J. C. (2021). Impact of Rowing Training on Quality of Life and Physical Activity Levels in Female Breast Cancer Survivors. International Journal of Environmental Research and Public Health, 18(13), 7188. https://doi.org/10.3390/ijerph18137188
- Higuchi, Mitsuru & Asaka, Meiko. (2013). Effects of Rowing Exercise on Prevention of Metabolic Syndrome and Sarcopenia for Senior People. The Korean Journal of Obesity. 22. 123. 10.7570/kjo.2013.22.3.123.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
