Rowing vs Running for Weight Loss – Which Burns More Fat?

Trying to lose weight but torn between rowing and running? Both are hailed as top calorie-burning workouts, but which helps you shed extra pounds more effectively and safely?

In this rowing vs running article, we’ll compare these two popular workouts concerning factors like calorie burn, muscle engagement, joint impact, and convenience to help you decide which one better helps achieve your weight loss goals. We will also introduce to you the best rowing machine for weight loss: Tousains 3 in 1 rowing machine. Read this article, find the best machine to help you burn fat, and start your weight loss journey!

Calorie Burn: Rowing vs Running

The key to losing weight is to burn more calories and create a calorie deficit. According to Harvard Health Publishing, the calories on rowing machine and running outside are as follows:

Activity	125-pound person	155-pound person	185-pound person
running: 5 mph (12 min/mile)	240	288	336
running: 6 mph (10 min/mile)	495	360	420
running: 7.5 mph (8 min/mile)	375	450	525
running: 10 mph (6 min/mile)	453	562	671
Rowing, Stationary: moderate	210	252	294
Rowing, Stationary: vigorous	255	369	440

Overall, running can help burn more calories compared with rowing, especially when you increase the intensity. For more effective fat burning, try to increase the intensity, incorporate HIIT, or extend workout duration. 

Other Factors to Be Considered

While calories are essential to weight loss, there are some other factors you should take into account before making a decision:  

Which Is Better for Joint Protection? Rowing

Running is a high-impact exercise that can be tough on your knees, hips, and ankles—especially for people with excess weight. It can lead to long-term wear and tear on the joints. Rowing, on the other hand, is more gentle on the joints as the seated position reduces stress on the joints.

Recommendation: rowing will be a better choice for individuals to protect their joints, especially those who are overweight or have joint issues.

Which Is Better for Muscle Toning? Rowing

While running, you primarily target your lower body, with a focus on the legs and glutes. Rowing, however, is a full-body workout that engages not only the legs and glutes but also the back, arms, shoulders, and core. This full-body engagement makes rowing an excellent choice for overall muscle toning. But it should be noted that it takes some time for users to learn how to row properly.

Recommendation: Choose rowing if you want to engage your full-body muscles while working out.

Which Is Easier to Stick With? Both

According to the CDC, physical exercise helps reduce the risk of depression and anxiety. Whether you choose running or rowing, you will feel more relaxed. Running outdoors might be more fun, but it can be affected by weather. When done on a machine,  running can become monotonous over time, and so does rowing. Fortunately, many home fitness equipment are equipped with a device holder. Simply place your phone on your treadmill or rowing machine and start exercising!

Recommendation: Both can help you feel more relaxed and easy to stick with. Rowing may be more sustainable for long-term weight loss owing to its low-impact feature. The best choice is to choose the one that you enjoy.

Which is More Convenient? Running

Running can be much more convenient than rowing—just put on a pair of comfortable shoes, and you’re ready to hit the pavement. You can run anywhere, whether it's around your neighborhood, in the park, or in the gym. On the other hand, rowing requires access to a rowing machine, which means you’ll either need to own one or have access to one at a gym.

Recommendation: Compared with rowing, running provides a more convenient and accessible way to start your weight loss journey.

Rowing vs Running for Weight Loss, Which Should You Choose

The choice between rowing vs running for weight loss depends largely on your fitness goals, personal preferences, and any pre-existing health conditions. Running may burn more calories in a short period, but rowing offers a more low-impact, and full-body workout that can help with long-term fat loss and muscle toning. But the key is to choose one workout you enjoy and stay consistent.

If you are determined to lose weight with a rowing machine, Tousains 3 in 1 rowing machine, which combines cardio exercise and strengthening training, will be your best fitness companion. View Tousains website and explore its features!

FAQ

Q1: How many calories can I burn running or rowing for 20 minutes?

This depends on the intensity and your body weight. On average, for a person weighing 155 pounds, running 20 minutes of calories burned is around 240-300 when done moderately. While rowing at a moderate pace, he can burn approximately 200-250 calories in the same time frame.

Q2: Can I switch between rowing and running to enhance my fitness?

Yes, alternating between rowing and running can give you the best of both worlds. You can enjoy the high-intensity workout benefits brought by running while engaging your full-body muscles when rowing.

Q3: Are there any recommended running or rowing workout plans? 

Absolutely! The fastest way to burn fat in a short amount of time is to incorporate HIIT. 

For running, try starting with a 20-minute interval workout: alternate between 30 seconds of sprinting and 1 minute of jogging or walking, repeat for 20 minutes. For rowing, you can try 10-minute steady-state rowing followed by 10-minute HIIT— 30 seconds of fast rowing followed by 1 minute of slower rowing.

Adjust the intensity based on your fitness levels. Remember to warm up before exercising and stretch afterward to avoid injuries.