Rowing Machine vs StairMaster: Which Burns More Calories?

StairMaster typically burns about 5-10% more calories than rowing at comparable intensities - approximately 550 kcal/hr for stairs versus 525 kcal/hr for rowing at moderate effort for a 70 kg person.

However, the difference is minimal, and both machines offer excellent calorie-burning workouts.

Calorie Comparison Chart (70 kg / 154 lbs)

Activity	Light	Moderate	Vigorous
Rowing	350 kcal/hr	525 kcal/hr	770 kcal/hr
StairMaster	380 kcal/hr	550 kcal/hr	750 kcal/hr

Why StairMaster Burns Slightly More

The StairMaster's edge comes from:

Weight-bearing exercise - Supporting full body weight
Constant elevation gain - Fighting gravity continuously
Lower body focus - Large muscle group engagement
Balance requirements - Core activation throughout

Advantages of Rowing Over StairMaster

Rowing offers:

Full-body workout - Upper body development
Seated position - Easier to sustain longer
Lower perceived exertion - Feels easier at same calorie burn
Back strengthening - Posture benefits
Measurable metrics - Distance, splits, watts

Advantages of StairMaster Over Rowing

StairMaster provides:

Simpler technique - Just step
Functional movement - Mimics real stairs
Glute and quad focus - Targeted lower body
Standing exercise - If you sit all day
No learning curve - Intuitive motion

When to Choose Each Machine

Choose rowing when:

You want full-body conditioning
You prefer seated exercise
You enjoy technique-based training
You want upper body development

Choose StairMaster when:

You want maximum lower body focus
You prefer standing exercise
You're training for hiking/climbing
You want simplicity

Combining Both for Best Results

A great combination approach:

Rowing - 2-3 times per week for full-body work
StairMaster - 1-2 times per week for leg emphasis
Alternate - Different days to prevent monotony

Both machines are excellent choices for weight loss and cardiovascular fitness.