Rowing Machine vs Treadmill: Which Cardio Workout Is Better for You?
When it comes to cardio workouts, two popular machines often top the list — the rowing machine and the treadmill. But which one is better for your fitness goals? Whether you’re aiming to lose weight, build endurance, or protect your joints, both machines offer unique benefits.
In this post, we’ll break down the key differences between the rowing machine and treadmill to help you decide which is the right fit for your workout routine.
1. Full-Body Engagement
✅ Rowing Machine:
Rowing is a full-body workout. It engages 80–85% of your muscles, including your legs, core, back, and arms. Each stroke involves pushing with the legs, stabilizing with the core, and pulling with the upper body — making it a great option for total-body conditioning.
✅ Treadmill:
Running or walking on a treadmill primarily works your lower body — glutes, quads, hamstrings, and calves. It also helps build cardiovascular endurance, but upper body engagement is minimal unless you incorporate arm weights or incline training.
Winner for Full-Body Workout: Rowing machine
2. Calorie Burn & Weight Loss
✅ Rowing Machine:
Rowing burns roughly 300–500 calories in 30 minutes, depending on intensity and body weight. Because it activates more muscles, it can offer a higher calorie burn per minute during intense sessions.
✅ Treadmill:
Running on a treadmill can burn 400–600+ calories in 30 minutes, especially if you increase the incline or run at a higher speed. It’s one of the most efficient calorie-torching exercises available.
Winner for Calorie Burn: Treadmill (especially for high-intensity runs)
3. Joint Impact
✅ Rowing Machine:
Rowing is a low-impact exercise, making it ideal for those with joint concerns, arthritis, or recovering from injury. The smooth, gliding motion reduces strain on the knees and hips.
✅ Treadmill:
Running, especially on a flat or hard surface, is high-impact and can put stress on your joints over time. However, walking or using a cushioned treadmill can reduce impact and still provide benefits.
Winner for Joint Health: Rowing machine
4. Space & Convenience
✅ Rowing Machine:
Most rowers have a compact, foldable design that fits easily in home gyms or apartments. They’re quiet and easy to store.
✅ Treadmill:
Treadmills take up more space and are typically heavier. While some fold, they still need more room for safe use, especially during runs.
Winner for Home Use: Rowing machine (especially in small spaces)
5. Learning Curve
✅ Rowing Machine:
Rowing has a steeper learning curve, requiring proper technique to avoid strain and maximize benefits. Poor form can lead to back or shoulder discomfort.
✅ Treadmill:
Using a treadmill is very beginner-friendly. Walking or running is intuitive and doesn’t require special instruction.
Winner for Ease of Use: Treadmill
So, Which Machine Is Better for You?
It depends on your goals:
- Choose a rowing machine if you want a full-body, low-impact workout that saves space and strengthens multiple muscle groups.
- Go for a treadmill if you love walking or running, want maximum calorie burn, and prefer a simple, straightforward cardio option.
Both machines are excellent choices — and you don’t have to pick just one. Many fitness enthusiasts rotate between the two to enjoy a balanced cardio routine.
By Jonathan Gomez Alexandra PT|S&C
Thoughts of others
At the gym I prefer to use the rowing machine over treadmill as I enjoy running outside no matter what the weather is, an outdoor run always makes me feel great and with a treadmill I feel that I clock watch. Instead of ultimately enjoying the run itself, However generally rowing or having a use of a rowing machine isn’t something I can do daily outside the gym so therefore it becomes my overall gym equipment choice out of the two.
By Louise Graham PA
“Only the guy who isn’t rowing has time to rock the boat.”
