Elliptical vs Rowing Machine for Weight Loss: Full-Body Showdown

Rowing burns approximately 30-40% more calories than elliptical at comparable effort levels. A 70 kg person burns about 490-665 kcal/hour rowing versus 370-500 kcal/hour on elliptical. Both are full-body, low-impact exercises, but rowing provides superior muscle building and power development.

This is a battle of two excellent full-body cardio machines. Both engage upper and lower body while protecting joints—but they offer distinctly different training experiences.

Calculate your results with our Elliptical Weight Loss Calculator or Rowing Machine Weight Loss Calculator.

Calorie Burn Comparison (70 kg / 154 lbs)

Activity	MET Value	Calories/Hour
Elliptical moderate	5.3	371 kcal
Rowing light (50 watts)	5.0	350 kcal
Rowing moderate (100 watts)	7.0	490 kcal
Elliptical vigorous	9.0	630 kcal
Rowing vigorous (150 watts)	9.5	665 kcal
Rowing intense (200+ watts)	12.0+	840+ kcal

Rowing has higher calorie potential, especially at vigorous intensities.

Muscle Engagement Comparison

Both machines work full body, but with different emphasis:

Muscle Group	Elliptical	Rowing
Quadriceps	●●●●	●●●●●
Hamstrings	●●●●	●●●●●
Glutes	●●●●	●●●●●
Calves	●●●	●●●
Core	●●●	●●●●●
Upper back	●●●	●●●●●
Lats	●●●	●●●●●
Shoulders	●●●	●●●●
Biceps	●●●	●●●●
Chest	●●●	●●
Forearms/grip	●●	●●●●

Key difference: Rowing engages muscles more intensely, particularly the posterior chain (back, glutes, hamstrings). Elliptical provides gentler, more distributed engagement.

Why Rowing Burns More Calories

Explosive Power Pattern

Rowing involves explosive leg drive followed by forceful pulling. This power-based movement demands more energy than elliptical's smooth gliding.

Complete Muscle Activation

The rowing stroke activates 86% of body muscles with high intensity. Elliptical engages similar muscles but with lower force requirements.

No Momentum Assistance

Rowing machines don't store momentum—you generate power for each stroke. Elliptical flywheels provide momentum that reduces energy needs.

Strength-Cardio Fusion

Rowing functions as resistance training and cardio simultaneously, increasing overall metabolic demand.

Impact Comparison

Factor	Elliptical	Rowing
Impact level	Zero	Zero
Knee stress	Very low	Low
Lower back stress	Very low	Low-moderate
Shoulder stress	Low	Low-moderate
Overall joint-friendliness	Excellent	Very good

Both are joint-friendly, with elliptical having a slight edge due to simpler movement pattern.

Advantages of Elliptical

Simpler Movement

• Intuitive pattern
• No technique to master
• Start immediately
• Lower learning curve

Gentler Exercise

• Lower intensity feel
• Less demanding
• Longer sessions easier
• Better for beginners

Continuous Movement

• Smooth, fluid motion
• No rest between "strokes"
• Steady heart rate
• Meditative quality

Safer for Back Issues

• Upright position
• No spinal flexion
• Lower back strain minimal

Entertainment Compatible

• Easy to watch TV
• Read possible
• Less coordination demand
• Time passes faster

Advantages of Rowing

Higher Calorie Burn

• Burns 30-40% more at same effort
• More time-efficient
• Maximum fat loss potential

Superior Muscle Building

• Greater strength development
• Power generation
• Athletic performance gains
• Better muscle definition

Core Strength

• Exceptional core engagement
• Develops strong midsection
• Improves posture
• Transfers to daily activities

Technical Skill

• Develops coordination
• Teaches efficient movement
• Applicable to real rowing
• Sense of mastery

Full Posterior Chain

• Back, glutes, hamstrings emphasized
• Counteracts sitting posture
• Balanced development

Weight Loss Effectiveness

Weekly Comparison (5 sessions)

Machine	Duration	Weekly Calories	Fat Loss/Week
Elliptical	45 min	1,392 kcal	~0.18 kg
Rowing	35 min	1,429 kcal	~0.19 kg
Elliptical	60 min	1,856 kcal	~0.24 kg
Rowing	45 min	1,838 kcal	~0.24 kg
Rowing	45 min vigorous	2,494 kcal	~0.32 kg

Rowing achieves similar calorie burn in less time, or higher burn in same time.

Body Composition

Beyond calories, rowing's muscle-building effect means:

• Better muscle preservation during weight loss
• Higher resting metabolism long-term
• More athletic appearance
• Greater strength gains

Choosing Based on Goals

Choose Elliptical If You:

• Want simple, intuitive exercise
• Prefer gentler workouts
• Have back concerns
• Are new to exercise
• Like to multitask (watch TV)
• Find rowing technique challenging

Choose Rowing If You:

• Want maximum calorie efficiency
• Enjoy technical movement
• Want strength alongside cardio
• Focus on back and core development
• Appreciate athletic training
• Can invest time learning technique

Training Strategies

Elliptical for Weight Loss

Steady State (50 min, ~310 kcal):

• Resistance 5-7
• Active arm handles
• Consistent pace

Interval Training (35 min, ~340 kcal):

• 5 min warm-up
• 2 min high / 1 min low × 8
• 6 min cool-down

Rowing for Weight Loss

Steady State (40 min, ~430 kcal):

• 22-26 strokes per minute
• Consistent power
• Focus on technique

Interval Training (30 min, ~400 kcal):

• 5 min warm-up
• 500m hard / 1 min easy × 6
• 5 min cool-down

Pyramid Workout (35 min, ~420 kcal):

• 1 min hard / 1 min easy
• 2 min hard / 1 min easy
• 3 min hard / 1 min easy
• 3 min hard / 1 min easy
• 2 min hard / 1 min easy
• 1 min hard / 1 min easy
• Plus warm-up/cool-down

Proper Rowing Technique

Rowing effectiveness depends on form:

Correct Sequence:

1. Catch: Shins vertical, arms extended, slight forward lean
2. Drive: Legs push → body leans back → arms pull
3. Finish: Legs straight, slight back lean, hands to lower ribs
4. Recovery: Arms away → body forward → knees bend

Common Mistakes:

• Arms pulling before legs (use legs first!)
• Hunched back (keep spine neutral)
• Gripping too tightly
• Rushing the recovery (slow return, explosive drive)

Common Mistakes

Elliptical Mistakes

• Not using arm handles actively
• Resistance too low
• Leaning on handles
• Passive, momentum-driven motion

Rowing Mistakes

• Poor technique (massively limits effectiveness)
• Damper set too high (aim for 3-5)
• All arms, no legs (legs provide 60% of power)
• Stroke rate too fast (focus on power, not speed)

Combining Both Machines

Weekly Plan:

• Monday: Row 35 min (intervals)
• Tuesday: Elliptical 45 min (steady)
• Wednesday: Rest/strength
• Thursday: Row 40 min (steady)
• Friday: Elliptical 35 min (intervals)
• Saturday: Longer row (50+ min)
• Sunday: Easy elliptical recovery

Benefits:

• Rowing for intensity and strength
• Elliptical for recovery and volume
• Variety prevents boredom
• Complete fitness development

Equipment Considerations

Elliptical

• Gym membership: $20-$100/month
• Home machine: $500-$3,000
• Takes up space
• Quiet operation

Rowing Machine

• Gym membership: $20-$100/month
• Home machine: $300-$3,000
• Concept2 (best): ~$900-$1,300
• Foldable options available
• Low maintenance

Calculate Your Personal Results

Your calorie burn varies with weight, intensity, and technique. Get personalized projections:

• Elliptical Weight Loss Calculator - Plan elliptical weight loss
• Rowing Machine Weight Loss Calculator - Calculate rowing results

Both calculators include BMR/TDEE, weekly projections, and goal timeline.

The Verdict

Rowing wins for calorie efficiency, muscle building, and athletic development.

Elliptical wins for simplicity, gentler exercise, and easier long sessions.

For weight loss:

• Rowing burns more per minute
• Rowing builds more muscle
• Elliptical is more accessible
• Both are excellent choices

The best choice depends on:

1. Willingness to learn technique → If not, elliptical
2. Want strength alongside cardio → Rowing
3. Prefer simple, intuitive exercise → Elliptical
4. Have back concerns → Elliptical safer
5. Want maximum efficiency → Rowing

Many exercisers use both: rowing for demanding workout days, elliptical for easier sessions and recovery. This combination provides complete conditioning while accommodating varying energy levels.