When I first started working out at home, I had to choose between two of the most popular cardio machines: the rowing machine and the treadmill. Both seemed like solid options. One promised a full-body workout, the other seemed like the go-to for fat burning.
But which one actually helps burn more fat?
If you’re debating between rowing and running (or walking) on a treadmill for your fat loss goals, I’ve done the research, tried both, and I’m here to break it down for you—in plain, honest terms.
Calorie Burn: Which One Torches More?
Let’s get to the point—calories burned.
A 155-pound person can expect to burn:
- 250–300 calories in 30 minutes on a moderate treadmill walk
- 400–500+ calories running at 6 mph on a treadmill
- 350–450 calories, rowing at a moderate to vigorous pace
So in a pure numbers game?
Running on a treadmill edges out rowing.
But that’s not the whole story.
Rowing Is Full-Body. Treadmill Is Mostly Lower Body.
When I first tried rowing, I was surprised at how sore my arms, core, and back were the next day. That’s because rowing engages about 85% of your muscles—legs, glutes, back, shoulders, arms, and core.
Treadmills primarily work the lower body—glutes, calves, hamstrings, and quads—unless you’re doing sprint intervals or incline walks.
Why does this matter? The more muscles you activate, the more energy (and fat) your body needs to recover and build endurance.
Which Builds More Muscle?
Rowing machines don’t just burn fat; they also help build muscle tone, especially in your arms, back, and core. Over time, more muscle means a higher resting metabolism—which means you’ll burn more fat even while resting.
Treadmills are excellent for heart health and endurance, but they don’t offer much resistance or upper-body engagement unless you pair them with dumbbells or incline walking.
So, if your goal is to burn fat and build muscle tone?
Rowing wins.
What About Impact?
This one hit home for me. After running on the treadmill consistently, I started feeling tightness in my knees and ankles. Rowing, on the other hand, is low-impact and joint-friendly.
If you’re overweight, recovering from injury, or simply want to avoid pounding your joints every day, rowing is much easier on the body—while still delivering intensity.
Fat Burn Depends on Intensity, Not Just the Machine
Here’s something I didn’t realize early on: the machine matters, but how you use it matters even more.
If you’re walking slowly on a treadmill while scrolling Instagram, you’re not going to burn much fat. Likewise, if you’re casually rowing for 5 minutes and calling it a day, you won’t see results either.
High-intensity intervals (HIIT) on either machine will help you burn fat faster. For example:
- 30 seconds sprint + 30 seconds recovery × 10 rounds = high fat burn
- A steady, moderate pace for 30+ minutes = great for endurance & fat loss
So whichever machine motivates you to push harder and stay consistent—that’s the one that’ll work best for you.
Which One Do I Use Now?
I used to think that a treadmill = better cardio. But after using both consistently, I’ve leaned more toward rowing, especially when I want a quick, efficient workout that targets everything.
It’s quiet, low-impact, and doesn’t require a huge space. I also like that I’m getting some strength benefits while burning calories.
That said, if you enjoy running or walking, there’s no reason to ditch the treadmill. Consistency is king.
Final Verdict: Rowing vs Treadmill for Fat Loss
| Factor | Rowing Machine | Treadmill |
|---|---|---|
| Calories Burned | Moderate to High | High (especially running) |
| Muscle Engagement | Full-body (85% muscles) | Mostly lower body |
| Joint Impact | Low | Moderate to high |
| Fat-Burning Potential | High with HIIT | High with HIIT |
| Bonus Benefits | Strength + endurance | Cardio + endurance |
My advice:
- Go with rowing if you want a full-body, low-impact fat-burning workout that also builds muscle tone.
- Choose the treadmill if you love walking or running, and it keeps you motivated to move.
Related Posts
- How to Start Using a Rowing Machine at Home
- Rowing Machine Mistakes I Made (So You Don’t Have To)
- Best Rowing Machines Under $500
Frequently Asked Questions
Is rowing better than running for weight loss?
Both are effective, but rowing works more muscles and is easier on joints, making it a great long-term option.
Can I use both rowing and the treadmill in one workout plan?
Absolutely. Alternating between both can reduce injury risk and keep your workouts fresh.
How often should I row or run to lose fat?
Aim for 3–5 sessions per week, mixing moderate intensity and interval training.