How many calories does rowing burn per hour?

Rowing burns 400-800 calories per hour depending on intensity. A 155 lb person burns about 490 calories/hour at moderate effort. Vigorous rowing can burn 700-800+ calories per hour.

Is rowing a full-body workout?

Yes, rowing works 86% of your muscles—legs (60% of power), core, back, shoulders, and arms. Each stroke engages quads, hamstrings, glutes, lats, rhomboids, biceps, and forearms. It's one of the most complete exercises available.

How long should I row for a good workout?

Row for 20-45 minutes for an effective workout. Beginners should start with 15-20 minutes. A 30-minute moderate rowing session burns about 250-350 calories and provides excellent cardiovascular benefits.

Is rowing better than running?

Rowing burns similar calories to running but works more muscles and is lower impact. Running is weight-bearing (better for bone density) while rowing spares joints. Both are excellent; choice depends on goals and physical condition.

How many meters should I row?

A good rowing workout covers 5,000-10,000 meters. Beginners might aim for 2,000-3,000 meters. A 5K row takes about 20-25 minutes at moderate pace. Competitive rowers target 2,000m in under 7 minutes.

All Exercises

cardio

Calories Burned Rowing

Rowing is a powerful full-body workout that engages 86% of your muscles in each stroke. It burns 400-800 calories per hour while being low-impact. Whether on water or a rowing machine, this exercise builds cardiovascular endurance and muscular strength simultaneously.

~246 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

246 calories

Rowing for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of rowing at moderate intensity (MET 7)

Body Weight	Calories Burned
120 lbs (54 kg)	191 cal
140 lbs (64 kg)	222 cal
155 lbs (70 kg)Reference	246 cal
170 lbs (77 kg)	270 cal
185 lbs (84 kg)	294 cal
200 lbs (91 kg)	318 cal
220 lbs (100 kg)	349 cal

Calories Burned by Duration

Calories burned at 155 lbs body weight, moderate intensity

Duration	Calories Burned
15 minutes	123 cal
30 minutesReference	246 cal
45 minutes	369 cal
60 minutes	492 cal
90 minutes	738 cal

Calories by Intensity

Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.

Light effort (50 watts)

MET: 4.8

169 cal

per 30 min

Moderate effort (100 watts)

MET: 7

246 cal

per 30 min

Vigorous effort (150 watts)

MET: 8.5

299 cal

per 30 min

Very vigorous (200+ watts)

MET: 12

422 cal

per 30 min

Competition rowing

MET: 12.5

439 cal

per 30 min

Food Equivalent

30 minutes of rowing burns enough calories to offset:

Ice cream

1 cup

270 cal

Donut

1 glazed

250 cal

Chocolate bar

1 bar

230 cal

Chicken breast

3 oz

165 cal

Based on 246 calories burned (30 min at 155 lbs)

Tips for Rowing

Master the sequence: legs, core, arms on the drive; arms, core, legs on recovery
Push with legs first—they provide 60% of power
Keep back straight and core engaged throughout
Aim for 24-30 strokes per minute for steady-state cardio