A 155-pound person will burn 252 calories from 30 minutes of rowing. The amount of calories will vary from person to person and the intensity in which you row, but the average amount is about 84 calories for every ten minutes of rowing.
You can calculate calories burned rowing by comparing your weight to the time or distance rowed. Various other factors, such as how and where you row, also influence the rate you shed calories. Heavier weight and more vigorous rowing mean more calories burned.
Navigating nutrition and exercise can feel confusing. But don’t worry, we got you covered. Below, we cover everything you need to know to calculate your caloric loss rate from rowing. By the end, you’ll be better equipped to plan and optimize your workout routine.
Calories burned Rowing Calculator
How many calories do you burn rowing?
The most straightforward way to calculate calories burned rowing is by comparing your weight to time rowed.
According to Harvard Health, the number of calories you shed exercising varies greatly by weight. Here are a few average baselines for 30 minutes of stationary rowing at moderate speed.
- A 125-pound person loses about 210 calories.
- A 155-pound person burns about 252 calories.
- A 185-pound person burns about 294 calories.
The discrepancy is because a larger person has to use more energy to move their extra weight. And as the intensity of the rowing increases, so will the amount of calories lost.
You can also use the above numbers to calculate calories burned by distance. We’ll explain that process in-depth further below.
How many calories are burned rowing for 10 minutes?
To find how much energy you burn in 10 minutes of rowing, first consider your weight. We will use the baselines I provided above for an example.
Let’s assume you weigh 155-pounds. We know that you’ll burn roughly 252 calories in 30 minutes at a moderate pace. So, to find how much you’ll lose in 10 minutes, simply divide the 252 calories by 3.
By that math, a 155 pound-person sheds around 84 calories in 10 minutes of rowing.
You might wonder how to convert for your caloric loss if you don’t weigh exactly 155-pounds. We’ll dive into that next.
How many calories are burned rowing for 30 minutes?
Thankfully, the above research provided by Harvard Health utilizes 30-minute increments. Meaning, the only math you have to do is estimate your burn rate based on weight.
In 30 minutes of rowing, a 155-pound person burns 252 calories, and a 185-pound person burns 294.
So if you’re around 170, you can estimate burning roughly 273 calories an hour since that’s halfway in between.
That math won’t be exact by any means, but it gives you a good idea of what you’re shedding. It’s impossible to measure caloric loss perfectly, so don’t stress about being 100% right.
Here’s Harvard Health’s table. It includes the caloric burn rates for various exercises that you can reference to determine how fast you lose calories.
How many calories are burned rowing 1000m?
At a moderate pace, you will burn 35-50 calories for every 1000m you row.
But how do you calculate that?
In terms of distance, it takes about 5 minutes to cover 1000m at a moderate speed.
We know that a 125-pound person burns around 210 calories in 30 minutes. So if we divide that time by 6 to get down to 5 minutes (the time it takes to go 1000m), we get 35 calories shed in 5 minutes.
How many calories are burned rowing 2000m?
Over the course of 2000m, a rower will shed around 70-100 calories if traveling at a steady, moderate speed.
You can find this number by doubling the standard caloric burn rate for 1000m.
Alternatively, you could use the equation based on time. Rowing 2000m at a moderate pace takes about 10 minutes.
If a 185-pound person burns 294 pounds rowing for 30 minutes, we can divide that by 3 to get about 98 calories per 10 minutes. Or 98 calories burned per 2000m.
What is the difference in calories burned between rowing vs running?
Running will ordinarily burn slightly more calories than rowing.
Let’s use a 125-pound person as an example again.
Harvard Health’s research shows that rowing sheds about 210 calories every 30 minutes. Running, on the other hand, will burn 240 calories within that same duration.
As you can see, the difference is relatively negligible. Especially when you factor in environmental conditions and how exercise intensity varies.
Still, it’s a difference worth considering. Particularly if your workout goals center on losing weight more than anything else.
Does rowing on water burn more than on a machine?
Generally, rowing on water will burn more calories than rowing on a machine. Much like how running outside typically burns more calories than using a treadmill.
This is thanks to a couple of different factors.
One reason is that rowing outside means contending with Mother Nature. You’ll have not only to endure strong winds, but also navigate choppy waves.
Additionally, taking to the water is more taxing for your mind since you burn mental energy paying attention to where you’re going.
The other reason rowing outside sheds more calories is that it engages more muscles. While machines have adjustable resistance, they can’t mimic the way waves push into your oars.
Plus, taking your boat in and out of the water will burn additional calories you may not have considered.
Can I lose weight by rowing everyday?
Rowing is a fantastic way to lose weight consistently.
As far as exercises go, few engage as many muscle groups as rowing. And studies have shown that it’s excellent for quickly eliminating body fat.
However, it’s essential to consider how long you row for and how intensely.
You want to start slow. Don’t try rowing every day until you can go for at least 10-15 minutes at a steady speed without getting too sore. Trying to overwork yourself on muscles that need rest may lead to all sorts of injuries.
If you want to work the oars daily, consider keeping the time duration low or doing it in short intervals.
That way, you’re less likely to get injured from overtraining. Plus, it gives you room to add more variety to your workout.
