How Many Calories Are Burned Rowing?

With the right gear, a rower burns more calories rowing than cycling and more than running. Learn how many calories are burned rowing and which types of rowers are best.

How Many Calories Are Burned Rowing

How many calories are burned rowing? Using a rowing machine burns a lot of calories, but how many exactly? Find out here.

How many calories are burned rowing? If you want to know how many calories are burned while rowing, you can use this calculator.

To use this calculator, simply enter your weight and the time you would like to burn. You can also calculate the calories burned rowing in a gym.

Rowing For Losing Weight

Many people choose to do quite a bit of rowing in their workout routines because you can do high intensity sessions which are great for weight loss. It is a great way to lose more calories than you are consuming per day.

This is a progression exercise where you can increase the intensity as your fitness starts to improve and is something you must push yourself in. 

How Many Calories Can You Burn?

The amount of calories you are able to lose depends on what type of rowing exercises you are doing, the duration and the intensity of your session.

It also depends on your weight, if you have more fat to burn off, it will be a quicker process in comparison to someone who is in very good shape and is more about building muscle mass. 

The other factors you need to take into account is your metabolic rate and age as well as this will affect the amount your body is able to break down inside and how high the intensity can be for the session. 

For a moderate session you will be looking to burn between 60cal-200cal if you are around 60kg in weight. If you are doing a high intensity session, you will be looking at a calorie burn of 150 cal-500 cals. 

If you are heavier, weighing in at 85kg for a light workout you’re looking at between 80cal-200cal. However, if you want to increase the intensity, you could be looking at losing between 200cal-700cals. 

It all depends on your weight and how much you have to lose calorie wise. 

Does It Help You Lose Fat?

Does It Help You Lose Fat

Fat loss is not only about the exercise you do but you also need to look at your diet too because it is quite hard to burn fat off if your diet is still quite unhealthy.

Therefore, you need to look at changing your diet to include less calories and more proteins and vegetables/fruit for nutrition.  

Rowing by itself is a great way to lose weight but it is even better when you mix this weightlifting to start increasing your muscle mass and strength. A mix of weights and cardio is always the best ratio. 

Other Benefits Of Rowing

There are many other benefits of rowing apart from losing calories including improving heart health, muscle gain and working your whole body. 

Most people use the rowing machines in the gym but also mix it up in circuits with other weight training as well. This is great for muscle gaining and strengthening.

To be able to reach this goal of muscle gains you will be doing a moderate session but for longer periods to work and push those muscles instead of the high intensity for losing calories. 

You might even be able to improve your heart health by rowing on a regular schedule. This is a cardiovascular exercise meaning you will use your breathing improving your heart rate and having lower blood pressure.

This is also working at a moderate rate for the session regularly to show the progression is how long you are able to row for. 

This is also a full body workout when rowing. It uses all of the main muscle groups to perform this exercise. This is easier than going out for a run or cycling and it uses more of the muscle groups such as your hamstrings, biceps, upper back and core. 

You will be sharing the push through both the legs and upper body around 60% through legs and 40% in upper body. Therefore, if you’re looking to work your whole body, this could be a great exercise to add to your session. 


Overall, rowing is a great way to burn off those calories and is a full body workout, so you will be burning all over after this session. Not only is it good for burning calories but as previously mentioned, it is great for your muscles and your heart.

If you aren’t in the fittest shape, this could be a progression activity for you at the gym where you can increase the intensity every week until you are able to row for longer. Give it a go and see what you think and feel the burn. 

Hopefully this guide has given you a good idea about how rowing can benefit your health and also fit in quite nicely into your training sessions at the gym.

Rowing is not everyone’s go to but it should be because it has so many benefits for you. It is also great to mix up your rowing with weight training so you are able to improve your cardiovascular training and mix in some weights for extra muscle gain. 

If you don’t really know how to use the rowing machines at your gym, never be afraid to ask for an induction to make sure you’re using it properly and effectively. 

Frequently Asked Questions

Is 20 Minutes Of Rowing Enough?

Rowing workouts around 20 minutes in lengthStudies show that endorphins, the neurochemicals that release during exercise and make you feel good, regularly kick in around the 20-minute mark.

A workout around 20 minutes can give you a full-body burn that leaves you feeling good for hours to come.

Jenna Priestly
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