I’ve always believed running was the gold standard for burning fat. It’s simple, effective, and doesn’t need a lot of gear. But after spending a few months with a rowing machine, I started wondering can rowing actually replace running when it comes to losing weight?
Turns out, it can. And for a lot of people, it might even be the better option.
If you’re someone who’s not into running, has joint pain, or just wants something new, here’s what I learned about how rowing stacks up against running and whether it can truly take its place for fat loss.
What Weight Loss Really Comes Down To
Let’s start with this: weight loss is about burning more calories than you eat. Both rowing and running can help you do that, but they work your body in very different ways.
So the question isn’t just “Which burns more calories?”
It’s also “Which one can I stick with long enough to see results?”
Rowing vs. Running: Calorie Burn
Both are great for cardio, but here’s how they compare on calorie burn for a 155 lb person:
- Running (6 mph): ~500–600 calories in 45 minutes
- Rowing (moderate pace): ~400–500 calories in 45 minutes
If you go hard on the rower or do interval training, you can absolutely match or exceed what you’d burn while running.
Bottom line: They’re pretty close in terms of calorie burn. The real difference comes down to how your body responds and how consistent you are.
Why I Switched (and Didn’t Regret It)
I used to jog a few times a week, but eventually started dealing with knee soreness and shin splints. That’s when I gave rowing a shot—and I’m glad I did.
Here’s what I noticed:
- No joint pain. Rowing is low-impact and easy on the knees and ankles.
- More muscle activation. Rowing works the legs, yes—but also the back, core, and arms.
- Less boredom. The rhythm of rowing felt calming and meditative (and weirdly satisfying).
- Faster recovery. I didn’t feel beat up the next day, so I could row more often.
Full-Body Burn vs. Lower-Body Focus
Running primarily works the lower body—quads, hamstrings, calves, and glutes. That’s great, but rowing gives you a full-body workout every time you sit down to row.
If your goal is to burn fat while toning your upper body, too. Rowing definitely has an edge. You’re using 85% of your muscles with each stroke.
More muscle engagement = more energy used = more fat burned.
Which One Is Better for Beginners?
Honestly? Rowing.
Running has a higher barrier to entry. It’s hard on joints, not ideal for people carrying extra weight, and can be discouraging if your stamina isn’t there yet.
Rowing, on the other hand:
- Lets you control intensity easily
- Doesn’t pound your joints
- Can be done at your own pace
- Feels smoother and more manageable when you’re just starting
So… Can Rowing Replace Running?
For me, it already has.
Rowing offers all the fat-burning benefits of running with less stress on the body, more muscle engagement, and a better experience overall.
If you’re using a good routine, staying consistent, and eating right, you’ll lose weight with rowing just as effectively—if not more—than running.
Simple Rowing Routine for Fat Loss (3x/Week)
Want to switch from running to rowing? Try this:
- Warm-up: 3 minutes easy pace
- Workout:
- 45 seconds hard
- 75 seconds recovery
- Repeat 8–10 rounds
- Cooldown: 3 minutes easy
Repeat this 3 to 4 times per week, and you’ll start seeing results in a few weeks.
My Recommended Rowers
If you’re new to rowing and want to get started, these machines are great:
- Sunny Health & Fitness SF-RW5801 – Quiet, affordable, foldable
👉 Buy on Amazon - Stamina ATS Air Rower 1405 – Great resistance, simple build
👉 Buy on Amazon - YOSUDA Water Rowing Machine – Realistic feel, great for longer rows
👉 Buy on Amazon
Related Posts
- Rowing Machine Workouts for Fat Loss – 30 Day Plan
- Rowing Machine vs Treadmill – Which Burns More Fat?
- How to Start Using a Rowing Machine at Home
Frequently Asked Questions
Can rowing replace cardio, like running or cycling?
Yes. Rowing is a powerful cardio workout and also strengthens your upper and lower body at the same time.
Is rowing good for people with bad knees?
Absolutely. It’s one of the most joint-friendly forms of cardio.
Will I lose belly fat from rowing?
Rowing burns overall body fat, which includes belly fat over time, especially when combined with good nutrition.