Rowing vs Elliptical: Calories Burned Compared (2026)

Rowing burns 246 calories in 30 minutes and 492 calories per hour, while Elliptical burns 176 calories in 30 minutes and 352 calories per hour. Rowing has a MET value of 7.0, whereas Elliptical has a MET value of 5.0.

Calorie burn during exercise is influenced by factors such as MET values, body weight, duration, and intensity. Rowing and Elliptical are both low-impact activities that differ significantly in calories burned. Understanding these differences can help individuals choose the right workout for their goals.

What Is the Difference Between Rowing and Elliptical?

Rowing is a full-body workout that involves propelling a boat through water or using a rowing machine. It is classified as low impact, making it easier on the joints. Elliptical refers to a stationary exercise machine that simulates walking or running without causing excessive pressure on the joints. It is also considered low impact.

Rowing vs Elliptical: Calories Burned Side by Side

The following table provides a side-by-side comparison of calories burned during Rowing and Elliptical exercises.

Duration (155 lb / 70 kg)	Rowing	Elliptical
15 min	123 cal	88 cal
30 min	246 cal	176 cal
45 min	369 cal	264 cal
60 min	492 cal	352 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Rowing or Elliptical?

For burning the most calories: Rowing burns about 70 more calories in 30 minutes compared to Elliptical, totaling 246 calories versus 176 calories.

For time efficiency: Rowing burns 8.2 calories per minute, while Elliptical burns 5.9 calories per minute.

For lower-impact exercise: Both Rowing and Elliptical are low-impact exercises, making them suitable for individuals with joint concerns.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of rowing or elliptical by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Rowing is rated at about 7.0 METs (moderate effort) and Elliptical at about 5.0 METs (moderate effort). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which activity burns more calories?

Rowing burns 246 calories in 30 minutes, while Elliptical burns 176 calories in the same duration.

How many calories does Rowing burn in an hour?

Rowing burns 492 calories in an hour.

How many calories does Elliptical burn in 30 minutes?

Elliptical burns 176 calories in 30 minutes.

Which is better for weight loss?

Rowing burns more calories, 246 in 30 minutes, making it potentially more effective for weight loss.

What are the MET values for these activities?

Rowing has a MET value of 7.0, while Elliptical has a MET value of 5.0.

What is the calorie burn per minute for each activity?

Rowing burns 8.2 calories per minute, and Elliptical burns 5.9 calories per minute.

Key Takeaways

• Rowing burns 246 calories in 30 minutes.
• Elliptical burns 176 calories in 30 minutes.
• Rowing burns 492 calories in an hour.
• Elliptical burns 352 calories in an hour.
• Rowing has a MET value of 7.0.
• Elliptical has a MET value of 5.0.