If you’re serious about losing fat and building muscle, choosing the right cardio machine can make a big difference in your results. Two of the most popular options are the rowing machine and the elliptical trainer. Both are low-impact, easy on the joints, and suitable for home or gym use. But which one should you pick? In this article, we’ll compare rowing machines and ellipticals based on calories burned, muscle engagement, workout intensity, and who they’re best for.
Calories Burned: Rowing Machine Takes the Lead
When it comes to calorie burn, rowing machines generally have the edge. A 155-pound person can burn around 250–350 calories in 30 minutes of moderate rowing, and 400–600 calories in 30 minutes of intense rowing. The exact number depends on your weight, stroke rate, and resistance level.
Ellipticals are also effective for burning calories, but they tend to be slightly lower. A 155-pound person typically burns 200–300 calories in 30 minutes of moderate elliptical training, and 350–500 calories in 30 minutes of high-intensity interval training (HIIT) on an elliptical.
If your main goal is weight loss, a rowing machine can help you create a larger calorie deficit in less time.
Muscle Engagement: Rowing Works More Muscles
One of the biggest advantages of a rowing machine is that it provides a full-body workout. Each stroke engages your legs, glutes, core, back, and arms. This means you’re not just burning calories—you’re also building muscle and improving overall strength.
Ellipticals are primarily a lower-body workout, with most of the effort coming from your quads, hamstrings, and glutes. You can use the moving handlebars to involve your upper body, but the resistance is usually light, so the muscle-building effect is limited compared to rowing.
If you want to tone your arms, back, and core while you do cardio, a rowing machine is the better choice.
Workout Intensity and Heart Rate
Rowing machines allow you to easily adjust the resistance and stroke rate, making it simple to switch between steady-state cardio and high-intensity intervals. Because rowing is a full-body 运动，your heart rate rises quickly, and you can maintain a high intensity for longer periods with proper technique.
Ellipticals are great for steady-state cardio and are generally considered less intense than rowing, especially if you don’t use the handlebars or keep the resistance low. However, modern ellipticals with adjustable resistance and incline can still provide a challenging workout.
If you enjoy HIIT and want to push your limits, a rowing machine is more versatile.
Joint Impact and Accessibility
Both rowing machines and ellipticals are low-impact and gentle on the knees, hips, and ankles, making them suitable for people with joint issues or those recovering from injuries.
However, rowing requires some learning curve to master the proper form. If you row with poor technique, you may strain your lower back. It’s important to start with light resistance and focus on form before increasing intensity.
Ellipticals are very user-friendly and require almost no learning. You can just step on and start moving, which makes them a great option for beginners or those who prefer a more relaxed workout.
Which One Should You Choose?
Choose a Rowing Machine If:
You want a full-body workout that burns more calories
You want to build muscle in your legs, back, arms, and core
You enjoy HIIT and want a challenging cardio session
You have no major back issues and are willing to learn proper form
Choose an Elliptical If:
You prefer a low-intensity to moderate cardio workout
You want a simple, no-learning-curve machine
You have back problems or are new to exercise
You mainly want to tone your legs and glutes
Conclusion
Both rowing machines and ellipticals are effective for fat loss, but rowing machines offer more muscle-building benefits and a higher calorie burn. If you’re short on time and want to maximize your results, a rowing machine is a great investment. However, if you prefer a more gentle, low-effort workout, an elliptical may be a better fit.
Ultimately, the best machine is the one you’ll use consistently. Consider your fitness goals, workout preferences, and any physical limitations before making a decision. With regular exercise and a healthy diet, you can achieve great results with either machine.
