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If you’re trying to lose weight and debating between a rowing machine vs treadmill, you’re in the right place. I am all about simple, and realistic changes to your habits on your weight loss journey that actually get results with the least amount of effort (and without going to the gym even).
Adding rowing to your routine to lose weight could be one of those easy hacks you can implement if you have access to the right equipment. But later more on that.
In terms of usability, both the rowing machine vs treadmill have unique advantages.
Ultimately, whether you choose a rowing machine vs treadmill can influence your weight loss journey.
So, if you’re trying to decide between a rowing machine or a treadmill then the good news is, that both machines are popular, effective, and widely available.
Both the rowing machine vs treadmill have potential to help you with fat loss.
However, when it comes to fat loss, cardiovascular fitness, and total body transformation, there is a difference. Let’s break it all down so you can make the best decision for your body and your weight loss goals.
Making the right choice between a rowing machine vs treadmill can enhance your workouts.
And your weight loss journey can change with insights from the rowing machine vs treadmill comparison, so I’ve put together a comprehensive overview for you here.
The best decision in the rowing machine vs treadmill debate starts with your unique fitness needs.
Full-Body Engagement vs. Lower Body Focus
Rowing Machine vs Treadmill: Which One is Right for You?
If you’re looking for a full-body workout that targets your core muscles, upper body, and lower body muscles in one go — the a rowing machine might just be the clear winner.
Rowing isn’t just about pulling a handle — it’s a single stroke that activates your abdominal muscles, back, shoulders, arms, and legs. That means more muscle engagement, higher calorie burn, which equals more efficient workouts.
On the other hand, treadmill workouts primarily target your lower body muscles (quads, hamstrings, glutes, calves) and they are great for a slow and sustainable weight loss. They’re excellent for cardiovascular health and muscle building in your legs — but don’t offer the same full-body activation as rowing.
Let’s Talk About the Rowing Motion
The rowing motion is a fluid combination of drive, pull, and recovery. It’s rhythmic and meditative. Plus, when done with correct form, it engages your entire body and protects your joints — making it one of the most efficient workouts you can do.
So what is one specific metrics you should look for? It’s your heart rate.
Understanding the Power of Your Heart Rate in Weight Loss
Your heart rate is one of the most important metrics to track during exercise. It shows how hard your body is working and helps you stay within the optimal fat-burning zone for your personal fitness goals. Monitoring your heart rate helps you get the most from every workout — especially with machine workouts like rowing or treadmill training.
Both machines support your cardiovascular system, which is essential for fat burning and overall fitness.
But which one is better for your cardiovascular health?
Cardiovascular Benefits Of Rowing Machine vs. Treadmill
- Rowing provides aerobic exercise + strength training in one. It’s a fantastic low-impact exercise that supports heart health, lung capacity, and endurance without the joint strain.
- Treadmills, especially with adjustable speed or incline levels, are great for improving cardiovascular endurance— but they’re considered high-impact exercises unless you’re just walking on a walking pad.
If you’re dealing with joint pain or want to avoid high-impact activities, rowing is a great option.
But if you’re trying to lose weight, looking at how many calories you burn during a session is equally important.
Understanding Calorie Expenditure
Your calorie expenditure is the number of calories your body burns in a session. The more muscles you engage and the higher your intensity, the more calories you burn. Rowing activates more muscles in a single stroke than most workout machines, leading to greater energy burn.
Your results can greatly depend on whether you choose a rowing machine vs treadmill.
Body Weight and Your Workout Machines
Your body weight affects your calorie burn and how you experience different exercise machines. For example, heavier individuals may burn more calories in a session — even if they are only doing low-impact workouts.
Because, calorie burn is the most effective way to lose fat during any workout.
Both the rowing machine vs treadmill have strengths worth considering in your fitness plan.
Your objectives in fitness can make a difference when deciding on a rowing machine vs treadmill.
Here’s why.
Fat Burning & Weight Loss Potential
The rowing machine gives you a total-body workout and is known to burn more calories per minute due to full-body muscle activation. This leads to a greater energy expenditure, especially when using high-intensity workouts like HIIT rowing sessions.
In comparison, treadmill workouts can still lead to significant fat loss, particularly with interval training or incline walking. However, since it’s focused on the lower body, the muscle activation is more limited.
So the key difference is really that: Rowing = higher calorie burn in less time, especially when combined with a proper diet and daily lean protein intake.
Consider the potential of the rowing machine vs treadmill in achieving your fitness aspirations.
Could rowing be the most comprehensive workout?
Why a Rowing Machine Is a Comprehensive Workout
A rowing machine is considered a comprehensive workout tool because it targets your whole body — not just one area. The rowing motion activates your major muscle groups including legs, core, back, and arms. Few pieces of equipment can offer this level of muscle engagement in one movement.
Because there’s a difference. Also check out my other blog post where I go over how rowing can help you with weight loss.
Low Impact vs. High Impact
Low-impact workouts are often overlooked but incredibly important — especially if you’re just starting out, recovering from injury, or navigating joint problems.
- Rowing machines are easier on your joints, knees, and hips. With proper form, you can build strength and stamina without causing much strain.
- Treadmills, especially running, put more impact on your joints. Walking is gentler — and walking pads or modern treadmills with cushioned decks can help — but if you’ve got knee pain or past injuries, rowing is often the better option.
Why?
Rowing’s Unique Benefits
I’ve mentioned it before, but one of rowing’s most unique benefits is its ability to simultaneously boost cardiovascular fitness and muscle tone. It mimics a natural movement and improves posture, balance, and core control — all in one simple stroke.
Rowing, if done right, is a whole body workout.
Why You Should Train Your Whole Body
Workouts that train your whole body tend to burn more calories, increase muscle mass, and improve overall cardiovascular health. Machines that target multiple muscle groups at once (like the rowing machine) help you see results faster on your weight loss journey.
And the great thing about either a rowing machine or treadmill is, that you can totally tailor it to our current fitness level.
Tailor to Your Fitness Level
The best part about workout machines is that they can be adapted to any fitness level. Whether you’re a complete beginner or someone returning to movement after an injury or long break, or a mom trying to lose weight, you can go at your own pace. Start slow and increase intensity over time — there’s no need to go all out on day one.
So before you make your decision, consider your weight loss goal you’re trying to achieve.
When considering a rowing machine vs treadmill for your weight loss, it’s essential to analyze how each can fit into your routine.
The Significant Difference Between Machine Workouts
The significant difference between various machine workouts is what muscles they work and how much energy they use.
For example:
A rower = full body.
A treadmill = mostly legs.
Knowing this helps you make a more informed decision based on your weight loss goals.
Now on to the next thing you should consider – space.
Here are some considerations to place your machines at home.
Ultimately, the choice of a rowing machine vs treadmill can impact your weight loss outcomes.
The rowing machine vs treadmill effectiveness largely depends on how you use them in your routine.
Space + Home Gym Considerations
Are you trying to build a mini home gym or squeeze in workouts in a small space?
Let’s think practical.
- Rowing machines generally take up less space than treadmills and can often be stored upright.
- Treadmills, especially advanced models, are bulkier — but there are foldable and compact versions available.
While both machines come in foldable, lightweight models, most treadmills with incline features aren’t as flexible — they typically stay in one fixed position and are harder to store.
But what if you don’t have much space at all?
Don’t Have Much Space? No Problem.
Here’s what you can do.
If you’re living in a small apartment or working out in your bedroom, no worries. Most rowing machines are designed to be folded and stored away — perfect if you don’t have much space. And if your space is super limited, some models even fold vertically to fit into closets.
Saving space is a great advantage over treadmills. That’s why rowing machines are a popular choice.
Consider how a rowing machine vs treadmill fits into your daily activities.
A Popular Choice for Home Gyms
Rowers have become a popular choice for home gym setups, especially since they don’t take up as much room as treadmills or bikes. They offer full functionality without dominating your space.
And having access to your workout equipment is CRUCIAL to support you in your weight loss journey.
Let me share my personal story with you.
The effectiveness of a rowing machine vs treadmill largely depends on how well you can maintain consistency with it.
A Great Way to Build Consistency
Staying active is a great way to build your routine, improve your mood, and boost your metabolism. Whether you’re walking, rowing, or doing HIIT, the secret is regular exercise — small steps every day lead to big changes over time.
The easier it is to access your equipment, the more likely you are to use it — consistently.
For example, I used to keep my treadmill folded up in the garage — but half the time, I would use the space to dry laundry. So before I could work out, I had to clear the space, take my dry clothes off the clothing line, and fold the laundry hanger away.
And because it was hard to get to my treadmill, it was easier to skip the workout — not because I didn’t want to move, but because I was too lazy to take down the laundry first.
That’s why making your equipment easy to grab and go is non-negotiable if you want to stay consistent.
Are you convinced?
An Excellent Choice for Low Impact & Full Engagement
To sum it up, if you are looking for an excellent choice that’s kind on the joints but still burns fat, then the rowing machine is it. It combines cardiovascular exercise and strength training without the high impact exercise that can stress your knees, hips, or back.
Cardiovascular Exercise That Feels Good
So, I hope that by now when you hear “cardiovascular exercise,” you don’t just think running. But also rowing — as a fun, lower-stress way to boost your heart rate and improve endurance and support healthy weight loss
Which one you choose, comes down to your available space and personal preferences.
However, one thing is important across a treadmill and a rowing machine.
The Importance of Correct Form
Whether you’re rowing or using resistance machines, correct form matters. It keeps you safe, targets the right muscles, and prevents overuse injuries. If your goal is muscle building or fat loss, form is everything.
If you’re not sure, then maybe you could hire a personal trainer. Or?
Should You Hire a Personal Trainer?
A personal trainer can be helpful if you’re new to rowing or recovering from injury. They’ll ensure you’re using correct form, which is key for avoiding strain and maximizing results — especially for long-term consistency.
And we talked about consistency before.
Major Muscle Groups = Major Results
When you activate your major muscle groups — think glutes, core, quads, back — you naturally burn more calories and boost your metabolism. Rowers hit nearly 85% of these in one go, which is what makes this workout so effective.
If done right.
Consider how the rowing machine vs treadmill fits your personal goals during your fitness journey.
Choosing Between Pieces of Equipment
There are many pieces of equipment out there: bikes, ellipticals, rowing machines, treadmills. The best one? The one you’ll actually use. Take into account your health goals, space, and how the movement feels in your body.
And no, not all machines are the same.
Not All Exercise Machines Are Equal
Some exercise machines only work one muscle group at a time. That’s fine for isolation training, but if you want an efficient workout that saves time and accelerates progress, go for workout machines that activate multiple muscle groups.
Weighing the Popular Options
Popular options like the treadmill and bike are great. But if you’re after a comprehensive workout in less time, a rower is often the better pick. It’s time-efficient, gentle on joints, and great for strength and stamina.
And we like getting the most results for the least amount of effort, right?
Ultimately, the choice between the rowing machine vs treadmill comes down to your personal preferences and fitness and weight goals.
The Workout Style That’s Best for You
Your preferred workout style matters, not just your equipment. So if you hate running? Skip the treadmill.
If you love fluid movements, try rowing. Your enjoyment plays a big role in whether you’ll actually stick with your fitness plan.
I would even go as far to say that having fun is the thing that matters the most.
But if you still have to decide, here is my opinion as someone who loves running but has also tried rowing.
Which Workout Option is Best?
At the end of the day, each workout option has pros and cons. Treadmills offer high impact exercise for runners; rowers give a low impact exercise with full-body benefits. Choose what supports your personal fitness goals and body needs.
However…
Why the Rowing Machine Is a Great Choice
For fat loss, muscle activation, and cardio improvement, rowing is a great choice. It’s a low impact, efficient workout that works for all fitness levels and all spaces — even smaller spaces.
Mental Benefits + Workout Enjoyment
Let’s be real — you won’t stick with a routine unless you enjoy it.
- Rowing can be super meditative thanks to the rhythmic rowing stroke. It helps reduce stress, boosts mood, and is often described as a “mental reset.”
- Treadmills are a popular option because they let you multitask — like watching Netflix or listening to a podcast. That said, they can feel repetitive for some.
Try both if you can and choose the workout style that fits your personality. Because the best thing you can do for your fitness journey is stay consistent.
Final Verdict: Which Is Best for Weight Loss?
If your goal is to lose body fat, tone your entire body, and build lean muscle mass while protecting your joints — the rowing machine is a top-tier choice. Read more in this article here how it can help you with weight loss.
But if you love walking or running and need something simple and familiar to get you moving, the treadmill still gets the job done.
So which is the better choice?
✅ Choose the rowing machine if you want:
- A full body workout in a shorter amount of time
- Low impact exercise for sore joints
- Higher cardiovascular fitness and muscle engagement
- A mix of aerobic workouts and strength training
✅ Choose the treadmill if you want:
- A straightforward cardio workout
- An option to multitask while walking
- A more familiar machine to get you started
- Incline training for lower body muscle sculpting
The Most Effective Workout? It Depends on Your Goal
There’s no one-size-fits-all answer to what the most effective workout is. It depends on your body type, your body weight, your goals, and what you enjoy. But if we’re talking calorie expenditure, total body activation, and low-impact benefits — rowing ranks high.
Bonus Tip: For Faster Results, Add IsaLean Shakes
Want to supercharge your results from either machine?
Pair your cardio workout with IsaLean Shakes — a high-quality protein shake packed with vitamins, minerals, and everything you need to stay in a calorie deficit while supporting your muscle recovery and fat loss goals.
I use mine post-treadmill or after a 20-minute rowing session. Just 1–2 shakes a day keep my cravings low, my energy high, and my nutrition on point — without cooking or cleanup.
Check out the 30-Day Reset Pack here — it’s what helped me drop weight and feel incredible, and it’s the best way to start seeing results before summer hits. You might really enjoy this post about the 30-Day Reset pack, click here.
Your Move
As we are nearing the end of this post, reflect on how a rowing machine vs treadmill can fit into your lifestyle for better results.
There’s no perfect machine — just the one you’ll use.
Whether you go with the rowing machine, the treadmill, or alternate between both, you’re doing something powerful: taking charge of your fitness journey and building a healthier, stronger you.
If you’re ready to take action and want support, check out my other weight loss tips and personal routines right here on the blog. You’ve got this!
Remember, you can benefit from exploring both the rowing machine vs treadmill for varied workouts.
Which one is your favorite? Let me know in the comments!
Note: Always consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have existing health concerns.
Hi, I’m Kris — founder of HappySkinny!Since 2014, I’ve been passionate about natural wellness, clean nutrition, and smart weight management. I’ve worked with health food startups, explored powerful ingredients like raw cacao and turmeric, and tested everything from protein shakes to cleansing ingredients . I discovered Isagenix in 2017 and still use their products to support my wellness and weight loss goals. Here on HappySkinny, I share my experience, of how to manage and lose weight WITHOUT crazy diets or workouts.
