Running vs Rowing: Calories Burned Compared (2026)

Running burns 345 calories in 30 minutes and 689 calories per hour, while Rowing burns 246 calories in 30 minutes and 492 calories per hour. Running has a MET value of about 9.8, while Rowing has a MET value of about 7.0.

Calorie burn during exercise is influenced by factors such as METs, body weight, duration, and intensity. This comparison examines the calories burned by Running and Rowing, two popular forms of exercise with differing impact levels and energy expenditures.

What Is the Difference Between Running and Rowing?

Running is a high-impact cardiovascular exercise that involves moving rapidly on foot. It engages multiple muscle groups and can vary in intensity. Rowing is a low-impact exercise performed on water or a rowing machine, utilizing a sliding seat and oars. It provides a full-body workout with less stress on the joints.

Running vs Rowing: Calories Burned Side by Side

The following table outlines the calories burned for each activity over specified durations.

Duration (155 lb / 70 kg)	Running	Rowing
15 min	172 cal	123 cal
30 min	345 cal	246 cal
45 min	517 cal	369 cal
60 min	689 cal	492 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, Running or Rowing?

For burning the most calories: Running burns 99 more calories than Rowing in 30 minutes, and 197 more calories per hour.

For time efficiency: Running burns 11.5 calories per minute, while Rowing burns 8.2 calories per minute.

For lower-impact exercise: Rowing is a low-impact exercise, making it easier on the joints compared to the high-impact nature of Running.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or rowing 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. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Rowing at about 7.0 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?

Running burns 345 calories in 30 minutes, while Rowing burns 246 calories in the same duration.

How many calories does Running burn in an hour?

Running burns 689 calories in an hour.

How many calories does Rowing burn in 30 minutes?

Rowing burns 246 calories in 30 minutes.

What is the MET value for Running?

The MET value for Running is about 9.8.

Which exercise is better for weight loss?

Running burns more calories overall, with 345 calories in 30 minutes compared to Rowing's 246 calories.

How many calories does Rowing burn per minute?

Rowing burns 8.2 calories per minute.

Key Takeaways

• Running burns 345 calories in 30 minutes.
• Rowing burns 246 calories in 30 minutes.
• Running burns 689 calories in an hour.
• Rowing burns 492 calories in an hour.
• Running has a MET value of about 9.8.
• Rowing has a MET value of about 7.0.