Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Fitness Calculator
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Calories Burned Rowing Calculator

How many calories do you burn using a rowing machine?

Tom Miller, CSCS

Written by Tom Miller, CSCS

Last Updated onJune 28, 2022

Calories Burned Rowing

Calories Burned Rowing

The average person will burn 500-700 calories per hour rowing at the power of 100 watts. The average person will also burn 860-1150 calories per hour rowing at the power of 200 watts.  

Weight in Pound
  • Minutes
  • Minutes
  • Minutes
  • Minutes
  • Minutes

Calculating result please wait..

If you would like to use this calculator on your website or blog you can simply embedded this calculator in one click. Use the below "Generate Code" tool to get the embedded code.

Copy the below code and paste it in your web page in HTML format anywhere between <body> start and </body> end tag.


Calories Burned with Home Exercises (Weight: 175lbs)

MET 15 mins. 30 mins. 45 mins. 60 mins.
Abs Exercises 7 146 292 438 583
Burpees 8 167 333 500 667
Jumping Rope 8.8 183 367 550 733
Squats 5.5 115 229 344 458
Jumping Jacks 7.7 160 321 481 642
Sit-Ups 8 167 333 500 667
Lunges 4 83 167 250 333
Kettlebells 8 167 333 500 667
Push-Ups 3.8 79 158 238 317
Rowing 4.8 100 200 300 400
Bridges 3 63 125 188 250

How to Use Rowing Calculator

To calculate the number of calories burned rowing, you must input 2 values, then find the rowing activity you spent time doing. There you will find the calories you burned doing that activity. Here is how you do that step-by-step.

  1. Choose the desired unit of measurement – metric (kilograms) or imperial (pounds)
  2. Enter your weight
  3. Choose Rock Rowing activity, add the number of minutes you spent rowing
  4. Select the specific rowing activity
  5. Hit Calculate

You should now see the approximate number of calories that were burned while rowing.

How The Calculator Works

This calculator uses the MET formula to calculate approximate calories burned without factors like age, sex, muscle mass, or other external factors affecting calories expenditure.  

MET

MET values are used in the MET formula and are values that rate the calorie expenditure of various activities.

A MET (metabolic equivalent) is the ratio between your active metabolic rate and your RMR (resting metabolic rate), which is also called your BMR (basal metabolic rate).

Your resting metabolic rate is the calories expended at rest when not actively digesting food. Your active metabolic rate is the calories burned while doing things throughout the day. So, essentially it is the calories burned equal to your resting metabolic rate, and the calories burned throughout the day added together.

A task with a MET value of one burns the calories equal to your resting metabolic rate. A task with a MET value of 6 burns 6 times as many calories as a task with a MET of one, or 6 times your resting metabolic rate.

 The MET formula also uses the amount of oxygen used by your muscles per minute per kilogram of body weight, which is 3.5 ml of oxygen per kilogram of bodyweight.

You can calculate this amount yourself by multiplying your body weight in kilograms by 3.5.

Formula 

Total Calories burned in 1 minute = (3.5 x MET x body weight in kg)/200

Examples

Someone weighing 140 pounds will burn calories up to 300 calories at a moderate pace, and up to 800 calories rowing vigorously.

  • Calories burned (per minute) = (body weight in kg x MET x 3.5) / 200

The formula to calculate calories burned per minute rowing with vigorous effort for a 140-pound person looks like this.

  • 63.5029kg x 6 x 3.5) / 200 = 6.6678045 calories burned per minute of rowing

To calculate the number of calories burned per hour rowing, you multiply the calories burned per minute by 60 (minutes)

  • Calories per hour burned = 6.6678045 x 60

401 calories will be burned per hour rowing.

Results

A 140-pound person will burn 401 calories per hour rowing with vigorous effort. A 140-pound person will also burn 6.7 calories per minute rowing vigorously.

Calorie Burning in Sports
Calorie Burning
Target Heart Rate
Target Heart Rate
Daily Calorie Needs
Daily Calorie Needs
Calculate BMI
Calculate BMI
Calculate TDEE
TDEE Calculator
Daily Calorie Needs
Macronutrient
Calorie Deficit Calculator
Calorie Deficit
Calculate BMI
Body Type Quiz

What is Rowing?

Racing Boats Using Oars

Rowing is a sport that consists of racing boats using oars. It is not a paddling sport but is similar since it uses manual movement, but it is different because rowing oars are attached to the boat while paddles are not connected to the boat.

Rowing is divided into two disciplines. These are sculling and sweep rowing. One discipline uses one oar with both hands, and the other discipline uses both oars with both hands.

Races are usually conducted on calm watermarked with buoys. These courses are 1.2 miles long and have several lanes for the boats to go through throughout the race.

It is one of the oldest Olympic sports and has been in the Olympics for more than 100 years. Many countries hold competitions for rowing, and it is a popular sport outside of the U.S.

 Rowing can also be done with a rowing machine. A rowing machine is stationary and can be used indoors, outdoors, in the gym, or in your home. It is easy to use and also allows you to row no matter what weather or climate.

Equipment

Racing Boats

Racing boats are called shells, are long, and narrow, made specifically to reduce drag in the water. Shells are most often made from composite material. The materials of shells can vary, so a weight limit for each class is made to give no team a great advantage from expensive materials or technology used in modern shells.

Smaller boats called sculling boats are steered by the scullers pulling on one side of the boat harder. Larger boats often have a rudder that is controlled by a coxswain, which is the steersmen of the boat, and the coxswain uses a cable attached to one of the shoes to steer.

Oar

Oars are used to propel boats and are sometimes called blades. They are long and flat, made of synthetic material nowadays, commonly carbon fiber.

An oar is referred to as a blade when used for sweep-oar rowing, and as a scull when used for sculling. A sculling oar will be shorter and have a smaller blade area than a sweep oar.

These oars are painted with the colors of the club they belong to. This helps with identifying boats from a distance, along with the logos being printed on the jersey of the players.

Indoor Rowing

Crossfit Gym Indoor Rowing

Indoor rowing consists of using a rowing machine to simulate rowing a boat in the comfort of your home, gym, or even outdoors.

A rowing machine is capable of changing the exercise intensity of rowing very easily and can burn more calories than outdoor rowing. Rowing machines usually need 9 feet by four feet of room to fit in, so they are relatively compact, but need room to move the arms and rock the body.

Using an indoor rowing machine use rhythmic body movement just like water rowing, and use very similar movement like outdoor water rowing.

How to Row

To row, you must use your arms and legs in unison. You start off with arms straight while holding onto the oar. The oar should be in front of your body and you should have a straight back and bent legs.

Once you kick off with your legs, you should pull the oar towards your chest at the same time. Use your upper back to pull the oar towards you, and engage your core. Once you do this go back to the starting position then repeat until you are done.

This is how you use rowing machines and complete a rowing workout. Multiple muscle groups are used, so once you finish you should prioritize rest and recovery as rowing would be a taxing form of cardio.

Related: Best Rowing Exercises To Build Muscle Mass

How to Burn More Calories Rowing

It is easy to burn more calories while rowing. To burn more calories while rowing, you can increase the resistance of the rowing machine. You can also simply row faster and increase the power or wattage that you row at.

If you usually row at a medium pace, you can increase the calorie burn rate and row faster. Increasing the stroke rate at all will result in more calories being burned.

You can increase this even more by doing HIIT workouts. HIIT workouts are high-intensity interval training workouts that consist of short bouts of intense work, and long rests, repeated. This is very tiring but great at burning calories.

High-intensity interval training can easily help you lose weight, in addition to rowing you can get great results. This is only true if you are in a caloric deficit and get proper rest and recovery.

Does Rowing Burn a Lot of Calories?

The calories burned rowing will be high because it used a lot of muscles and a lot of energy to row. Rowing uses the entire upper body to propel the boat and race others.

The abdominals and core are also used to a great degree while rowing.

Rowing is a great physical activity to burn calories because it can easily be scaled to burn more or less calories and put in more or less effort.

If you are rowing on the water, you can use heavier oars, or simply row faster to burn more calories and use more muscles.

If you are rowing on a machine you can increase the power. This increases the amount of effort needed to use the machine, or less if you choose to decrease the power and work out at a moderate pace instead of rowing vigorously.

This makes it easy to progress easily and choose if you want to make it easier or harder. This is the benefit of an indoor rowing machine. An indoor rowing machine has the capability to easily increase resistance.

Rowing burns a tremendous number of calories without vigorous effort. This shows that rowing is a great fat-burning exercise and would be very beneficial for people looking to lose weight.

Does Rowing Build Muscle?

Rowing is also great at building muscle when paired with a healthy diet and exercise routine. This is great because building muscle permanently increases your metabolism, and raises metabolic rates, burning calories when you aren’t active.

 Building muscle allows you to continue burning calories long after exercise for even longer. Cardio creates an afterburning effect. This means that you will continue to burn fat and burn calories for a while after exercise is done, but building muscle creates this same effect permanently as long as you exercise regularly.

Because rowing is great resistance training, it is also great for muscle conditioning and toning the entire body since it is a full-body workout.

Is Rowing Good for Weight Loss?

Rowing is great for weight loss, and indoor rowing is even greater since you can choose if you want to burn more calories or fewer calories easily with increased of decreased resistance.

Moderate rowing can burn 500 calories in general per hour. If you ate enough calories to maintain your weight and did moderate rowing an hour a day, you can burn 2 pounds of fat a week and for good. This brings into account your calorie intake remaining consistent, and that you train consistently daily with the same routine and same workout duration.

How to Get The Most Out of Rowing

This is how you can maximize your efforts and get the most out of your rowing workouts. While doing your rowing workouts, you must have a proper diet. This means you must know how many calories you are eating daily, and how many calories you are burning daily. You can use a calorie calculator and tracker for this.

Once you have your diet situated and are eating much fewer calories to be in a deficit, you would be losing weight already if you are rowing steadily. To improve upon this, proper rest and recovery must be prioritized. This is as simple as sleeping 8-9 hours a day and eating a proper diet.

Once diet, rest, and recovery are locked in, you can work on rowing more intensely. This will burn more calories and put you into the fat-burning zone quicker and for longer. Using a rowing machine would make this easier, but whether you choose to row outdoors or indoors, you can get the same results as long as you put in your maximum effort into your training.

To put in your maximum effort you need to have a rowing routine. Have a specific place where you can do vigorous exercise without distraction, and where you can either do your indoor rowing machine workout or your outdoor rowing workout.

For the entire duration of the workout, focus on the motion and first row at a much slower pace to warm up and get the blood flowing. Once you are warmed up, you want to row at a medium pace, slowly to a pace where you are rowing vigorously, and do this for as long as you can comfortably.

Repeat this until you are either finished with the distance or feel you have done a strenuous workout.

Conclusion

You can calculate the calories burned rowing and be more accountable for your fitness by using this calculator. Rowing is a great exercise with weight loss and can burn 300 all the way to 800 calories or more at a competitive level. To get the most out of your rowing exercises, you should eat a proper diet, and train consistently while prioritizing resting and recovery.

References:

  • What is rowing: https://en.wikipedia.org/wiki/Rowing_(sport)
  • Jetté, M.; Sidney, K.; Blümchen, G. (1990-08). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology. 13 (8): 555–565. doi:10.1002/clc.4960130809.
  • Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University.
  • Recommendations on physical activity for health from the Harvard School of Public Health and WHO global recommendations on physical activity for health (updated): https://www.who.int
Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Fitness Calculator Tools
Previous Post

Strongman Kim Ujarak Hits 425 kg (937 lbs) Deadlift PR With Ease

Next Post

How Many Abs Can You Have? 4-Pack vs 6-Pack vs 8-Pack

Tom Miller, CSCS

Tom Miller, CSCS

Tom is a professional content strategist who loves to write about health and fitness, he is a certified strength and conditioning specialist (CSCS) additionally an expert crap shooter, qualified bro scientist, unmatched at being the best lifter in my local gym.

Related

Carbohydrate Calculator

Carbohydrate Calculator: Carb Intake Recommendations

Carbohydrates are essential for providing energy for daily activities. Our calculator offers recommendations for a moderate-carbohydrate diet to support fat...

2023 Crossfit Individual Quaterfinals

2023 CrossFit Individual Quarterfinals Workouts Revealed

The 2023 CrossFit Individual Quarterfinals have begun and are set to take place over three days. Spanning over March 16-19,...

2023 Crossfit Open Overall

2023 CrossFit Open Overall Results — Jeffrey Adler & Mal O’Brien Win

The 2023 CrossFit Open, now in its 13th edition, has once again brought together the worldwide CrossFit community in a...

Kara Saunders

CrossFit Athlete Kara Saunders Announces Pregnancy With Her Second Child

Kara Saunders is one of the most successful CrossFit athletes in the world. She has consistently finished in the top...

Pegboard Climbing Guide

Pegboard Climbing: Muscles Worked, How-To, Benefits, and Alternatives

Does your gym have a pegboard? Or are you thinking of buying one for your home gym? Either way, this...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2023 Europe’s Strongest Man Results — Pavlo Kordiyaka Takes The Title

‘Nick Walker Might’ve Resentment Against Derek Lunsford’: Chris Cormier & Olympia Judge Break Down Intense Rivalry

Samson Dauda ‘Fired Up’ to Bring Shock Factor at 2023 Mr. Olympia: ‘There’s Only 1 Result Left to Get’

Michal “Krizo” Krizanek Shares Killer Back And Arms Workout For Bulking

How to Get Rid of Armpit Fat: Effective Tips, Exercises, and Workout for Toned Arms

Marc Fitt Diet And Workout And Diet Routine

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.