Treadmill vs. Rower: Which Burns More Calories?

Treadmill vs. Rower: The Calorie Battle

When it comes to cardio machines, two contenders stand out: the treadmill and the rowing machine. Both deliver serious calorie burn, but the best choice depends on your workout style and fitness goals.

Light Workouts: Rower Takes the Lead

At lower intensities, the rower burns more calories than the treadmill. That’s because rowing activates your legs, core, back, and arms all at once, making it an efficient full-body workout.

Moderate Intensity: Neck and Neck

When you increase the treadmill’s speed or incline, it matches the rower in calorie burn. The difference comes down to preference:

Treadmill

Great for walking, jogging, or running while boosting cardiovascular health.

Rowing Machine

Perfect for low-impact training that strengthens both upper and lower body.

High-Intensity Training: Treadmill Wins

If your goal is maximum calorie burn, the treadmill comes out on top. Running at higher speeds or steep inclines pushes calorie expenditure beyond what most people can sustain on a rowing machine.

Which Machine Is Best for You?

Choose a Treadmill

If you love running and want the highest calorie burn potential.

Choose a Rowing Machine

If you want a joint-friendly, full-body workout that builds strength and endurance.

Pro Tip: Mix It Up

Alternating between treadmill and rower sessions keeps your routine fresh, prevents overuse injuries, and balances muscle development.

Calorie Burn Comparison Chart

Here’s a quick look at approximate calories burned on a treadmill vs. a rower at different intensity levels (30 minutes).

Frequently Asked Questions

Does rowing burn more calories than running?

At moderate intensity, rowing can burn more calories because it engages the whole body. However, running at higher speeds or inclines on a treadmill usually burns more overall.

Is a rowing machine better for weight loss than a treadmill?

Both are effective for weight loss. A treadmill may burn more calories in less time, but a rower provides a low-impact, full-body workout that can be easier to sustain consistently.

Which is easier on the joints: treadmill or rower?

Rowing is low-impact, making it gentler on knees, hips, and ankles. Treadmill running puts more stress on joints but can be adjusted with incline walking or slower speeds.

Can I use both treadmill and rower in one workout?

Yes! Combining both machines creates a balanced routine: treadmill for cardiovascular endurance and calorie burn, and rower for strength and full-body conditioning.