AskCalories
Get the app
🚣 cardio

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

CalPilot

Start tracking in 3 seconds.

Snap a photo. Speak a meal. Done. Free download.

Download on App Store Get it on Google Play

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

Related