Swimming vs Rowing: Calories Burned Compared (2026)

Rowing burns 246 calories in 30 minutes and 492 calories in an hour, while swimming burns 204 calories in 30 minutes and 408 calories in an hour. Rowing has a MET value of 7.0, compared to swimming's 5.8.

Swimming and rowing are both effective low-impact exercises that can help burn calories. The number of calories burned during these activities depends on factors such as MET values, body weight, duration, and intensity.

What Is the Difference Between Swimming and Rowing?

Swimming is a water-based activity that involves moving through water using various strokes. It is considered a low-impact exercise, making it easier on the joints. Rowing is a water or land-based activity that involves propelling a boat or machine using oars or a rowing machine. It is also classified as a low-impact exercise.

Swimming vs Rowing: Calories Burned Side by Side

The following comparison outlines the calories burned during swimming and rowing over a specified duration.

Duration (155 lb / 70 kg)	Swimming	Rowing
15 min	102 cal	123 cal
30 min	204 cal	246 cal
45 min	306 cal	369 cal
60 min	408 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, Swimming or Rowing?

For burning the most calories: Rowing burns 42 more calories than swimming in 30 minutes, totaling 246 calories compared to 204 calories.

For time efficiency: Rowing burns 8.2 calories per minute, while swimming burns 6.8 calories per minute.

For lower-impact exercise: Both swimming and rowing are low-impact exercises, making them suitable for individuals seeking joint-friendly workouts.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of swimming 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. Swimming is rated at about 5.8 METs (freestyle laps, moderate) 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 burns more calories, swimming or rowing?

Rowing burns 246 calories in 30 minutes, while swimming burns 204 calories in the same duration. Rowing is more effective for calorie burning.

What is the calorie burn for swimming in one hour?

Swimming burns 408 calories in one hour. This is based on a MET value of 5.8.

What is the calorie burn for rowing in one hour?

Rowing burns 492 calories in one hour. This is calculated using a MET value of 7.0.

Which activity is better for weight loss?

Rowing is better for weight loss as it burns more calories, 246 calories in 30 minutes compared to swimming's 204 calories.

How many calories does a 155-pound person burn swimming for 30 minutes?

A 155-pound person burns 204 calories swimming for 30 minutes, based on a MET value of 5.8.

How many calories does a 155-pound person burn rowing for 30 minutes?

A 155-pound person burns 246 calories rowing for 30 minutes, which is 42 calories more than swimming.

Key Takeaways

• Swimming burns 204 calories in 30 minutes.
• Rowing burns 246 calories in 30 minutes.
• Rowing burns 42 more calories than swimming in 30 minutes.
• Swimming burns 408 calories in one hour.
• Rowing burns 492 calories in one hour.
• Rowing has a MET value of 7.0, while swimming has a MET value of 5.8.