Calories burned rowing
Rowing engages legs, core, and upper body simultaneously — one of the highest full-body calorie burns at moderate intensity. Easy on joints despite the intensity.
Light
347
kcal/hr
Moderate
540
kcal/hr
Vigorous
925
kcal/hr
For a 170 lb adult.
Calculator
MET-based formula. Adjust weight and duration.
Calories burned
540 kcal
170 lb · 60 min · moderate
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What it is
Stationary rowing machine (Concept2 most common) or on-water rowing. Combines cardio and resistance training in one motion.
What changes the burn
- Stroke rate × power — both matter
- Body weight (less impactful than land-based)
FAQ
How long should I row?
20-45 minutes for cardio benefit. Beyond 45 minutes, lower-back fatigue often becomes the limiter.
How calories burned is calculated
kcal = MET × kg × h
Rowing · MET 7 · ≈ 540 kcal/hr · 77 kg · moderate
Compendium of Physical Activities