Rowing Machine vs StairMaster: Which Burns More Calories?
Compare calorie burn between rowing machines and StairMaster. Detailed breakdown by intensity and body weight.
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.
Want the number for your own session? The StairMaster calorie calculator estimates calories from your body weight, step rate and workout length.
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.