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Calorie consumption rowing machine: how many calories you can burn while rowing

28 November 2024

FROM Flavio Holstein

When it comes to burning calories and shaping the body at the same time, the Rowing machine one of the best options. Why? Because it challenges almost the entire body, improves your stamina and builds muscle at the same time. But how many calories do you really burn? And how can you optimise your training to get the most out of it? Let's take a closer look.

How many calories do you burn on a rowing machine?

Rowing activates over 85 % of the musculature - Legs, back, stomach and arms work simultaneously. This means that your body not only burns calories during training, but also afterwards when the so-called afterburn effect kicks in. You can burn around 300-360 calories in an hour of easy rowing. More intensive training increases this to up to 800 calories per hour.

For ambitious athletes: professional rowers who row at over 250 watts can burn over 1500 calories in 1.5 hours. This shows how flexible the Rowing machine is - it adapts to your fitness level and your goals.

Why is the rowing machine so effective for calorie consumption?

The combination of strength and endurance training makes the Rowing machine so unique. The harder you pull and the faster you row, the more calories you burn. The decisive factor is your intensity, not the number of strokes. For effective training, you should pay attention to your speed and work with appropriate resistance. High resistance helps you to row faster and therefore burn more calories.

Tip: Take a look at our article "Stroke rate, frequency and SPM: what do they mean in rowing?" to find out how you can make your technique even more efficient.

What does the basal metabolic rate have to do with calorie consumption?

To understand how rowing fits into your daily calorie consumption, two terms are important:

Basal metabolic rate: This is the energy your body needs at rest - for breathing, heartbeat and body temperature. A rough guide: body weight (in kg) × 24 = basal metabolic rate in calories. A 70 kg person therefore has a basal metabolic rate of around 1680 calories per day.
Power turnover: These are the extra calories you burn through exercise, e.g. rowing. If you row moderately for 30 minutes (approx. 300 calories), your daily calorie consumption will increase accordingly.

The best: Building muscle during rowing training increases your basal metabolic rate in the long term. Your muscles will burn more calories even when you are at rest - a real advantage, especially if you want to lose weight.

How much fat can I burn on the rowing machine?

Rowing not only burns calories, but can also help you lose fat. Moderate training at 60-70 % of your maximum heart rate is ideal for burning fat. More intensive training burns more calories overall, but relies more heavily on carbohydrates.

For maximum fat loss, it is better to row longer and at a moderate pace, e.g. 30 minutes at medium intensity. But be careful: your diet plays a major role. Avoid reaching for unhealthy snacks straight after training - a light protein shake or fruit salad is a better choice.

Can I lose weight with the rowing machine?

Yes, definitely! Regular training on the rowing machine not only helps you to burn calories, but also to build muscle. And as we know, muscles increase your basal metabolic rate - which is particularly helpful if you want to lose weight.

You also benefit from the afterburn effect: your body continues to use energy after training to regenerate. If you train 2-3 times a week for at least 20 minutes, you will quickly see progress - and not only feel fitter, but also more comfortable in your body.

Your personal test

If you're still unsure whether a rowing machine is right for you, why not take our quiz and find out? Maybe this is the first step towards your new favourite workout!

Conclusion: rowing machine calorie consumption

The Rowing machine is a real all-rounder when it comes to calorie consumption and fitness. With the right intensity and technique, you can control your calorie consumption and at the same time build muscle to increase your basal metabolic rate. Whether you want to lose weight, get fitter or simply have fun training - the rowing machine offers you countless possibilities.

Incidentally, the rowing machine shown is the AUGLETICS Eight Style rowing machine. If you think it's just as stylish as most others or you're interested in the large screen, why not take a closer look in our shop?

About the author

Flavio Holstein

Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into the living room with innovative rowing machines. He has been an enthusiastic rower for over 20 years and at times even trained three times a day to make it into the national team. He was twice German runner-up in the four and eight. With a Master's degree in Computer Engineering, Flavio has the necessary background knowledge to combine state-of-the-art technology with sporting efficiency and make rowing accessible to everyone. His vision: to establish rowing as an integral part of everyday life and thus tackle what is probably the biggest health problem of our time - the lack of exercise.

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28 November 2024

Flavio Holstein

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Calorie consumption rowing machine: how many calories you can burn while rowing

How many calories do you burn on a rowing machine?

Why is the rowing machine so effective for calorie consumption?

What does the basal metabolic rate have to do with calorie consumption?

How much fat can I burn on the rowing machine?

Can I lose weight with the rowing machine?

Your personal test

Conclusion: rowing machine calorie consumption

About the author

Flavio Holstein

ZURÜCK ZUR ÜBERSICHT

This could be of interest for you