How Many Calories Are Burned From Rowing Exercise?

how many calories are burned from rowing

There’s a very long list of reasons why you should take up rowing as a sport and for exercise.

(So long as your doctor agrees!)

These include improving cardiovascular health, reducing stress and increasing muscle mass.

But let’s face it, we all have another goal in mind for rowing on a regular basis, and that’s to trim our extra inches.

Whether you are looking to lose 5 or 50 pounds, rowing is a great way to cut the fat. 

So, the question you may be asking is, “How much rowing do I need to lose weight?”

Good question!

Calories To Lose 1 Pound

First, let’s take a look at the number of calories you need to burn to lose one pound.

According to the Chief Scientific Officer at Weight Watchers, one pound of fat contains approximately 3,500 calories.

Therefore, you will need a caloric deficit of 3,500 to lose your first pound.

Calories Burned Rowing

Rowing is one of the most intense workouts you can take on.

Of course, there’s no “one size fits all” when it comes to dropping pounds. The number of calories burned from rowing can vary depending on factors such as your current weight, intensity level, and duration of the workout. 

  • However, on average, a person can burn around 300-600 calories per hour of moderate-intensity rowing.
  • This can increase to 600-900 calories per hour for vigorous rowing.

What Impacts Calories Burned?

Your current weight has a huge impact on how many calories you burn rowing.

  • For example, according to the American Council on Exercise, a 155-pound person can burn approximately 372 calories in 30 minutes of moderate-intensity rowing.
  • On the other hand, a 185-pound person can burn approximately 444 calories in the same duration.

It’s important to note that the calorie burned also depends on your heart rate, so if you are an experienced rower and your heart rate is not elevated, you will burn less calories.

It’s also good to remember that the calorie burn estimates are based on diverse factors, and it can vary depending on your body composition, muscle mass, and other factors.

Other Factors

The number of calories burned from rowing is affected by a few key factors:

  • Intensity level: The harder and faster you row, the more calories you’ll burn. Vigorous rowing burns more calories than moderate-intensity rowing.
  • Duration: The longer you row, the more calories you’ll burn. A 30-minute rowing session will burn fewer calories than an hour-long session.
  • Weight: People who weigh more will burn more calories than those who weigh less. This is because more energy is required to move a heavier body, so more calories are burned.
  • Body composition: People with a higher percentage of muscle mass will burn more calories than those with a higher percentage of body fat. This is because muscle requires more energy to sustain than fat.
  • Gender: Men tend to burn more calories than women due to a higher muscle mass, but also due to hormonal differences such as basal metabolic rate.
  • Age: As we age, our metabolism slows down, and we may burn fewer calories than when we were younger.

It’s also important to note that the calorie burn from rowing can be affected by other factors such as diet, overall health, and medication. It’s always best to consult with a healthcare professional to get a more accurate estimate of how many calories you burn during your rowing sessions.

Remember, burning calories and shedding pounds are just one aspect of the benefits of rowing! 

The sooner you start, the sooner you will see the results!

Be sure to read our beginner’s guide to rowing and rowing machines to learn more and get started today.