Rowing Machine vs Treadmill for Cardio: Which One Is Better for You?
Choosing the best cardio equipment can feel like picking between pizza and burgers—both are popular, effective, and come with their own fan clubs. But when it comes to “rowing machine vs treadmill for cardio,” the decision isn’t about taste—it’s about which machine gets you closer to your fitness goals faster and more efficiently.
Whether you’re looking to torch calories, tone muscles, improve endurance, or shed some extra pounds, both machines have something incredible to offer. But one might edge out the other depending on your specific needs.
Let’s dive deep into this cardio showdown and see which machine truly deserves a spot in your home gym!
Introduction to Cardio Equipment Wars
Why Cardio Machines Are Essential in Your Fitness Journey
Cardio isn’t just for marathon runners or those trying to lose weight. It’s the backbone of a well-rounded fitness program, crucial for heart health, stamina, mental clarity, and metabolic efficiency.
Using machines like rowers and treadmills brings structure and efficiency to your cardio sessions. No matter the weather outside or the time of day, they provide a reliable platform to get your sweat on.
But beyond the basics, not all cardio equipment is created equal. The key lies in how each machine works your body and supports your long-term goals.
The Battle of the Titans: Rowing Machine vs Treadmill
Here’s why these two stand out:
Rowing Machines give you a full-body workout, engaging over 85% of your muscles with every stroke. It’s low-impact but high-intensity.
Treadmills are the go-to for runners, walkers, and anyone looking to burn serious calories through forward motion. Easy to use, widely accessible, and effective.
But which is better? Keep reading to find out.
How the Rowing Machine Works
Mechanics and Motion: Full-Body Engagement
A rowing machine simulates the action of rowing a boat, and boy, does it make you feel like you’re out on the water! But instead of paddling for pleasure, you’re pushing your limits, pulling with your arms, legs, and core—all in one fluid motion.
Each rowing stroke involves:
The Catch – You start with your knees bent, arms extended, and back straight.
The Drive – Push with your legs, lean back slightly, and pull the handle toward your chest.
The Finish – Arms are back, legs extended, and the core is tight.
The Recovery – Reverse the movement smoothly.
This rhythm not only builds cardio endurance but also tones your muscles, especially in your shoulders, lats, hamstrings, and glutes.
Health Benefits of Rowing for Cardio
Rowing is like sneaking in strength training during your cardio session. Here are the top benefits:
Low-impact: Ideal for those with joint issues.
Total-body workout: Targets upper and lower body.
Improves posture: Strengthens your back and core.
Calorie burn: You can burn around 600-800 calories per hour depending on intensity.
Rowing is also meditative. Once you get into the groove, it feels like your body and breath are in sync—perfect for those seeking mental as well as physical gains.
And if you’re shopping for a machine, don’t miss our roundup of the 5 Best Rowing Machines for Home Use—we’ve reviewed them all for performance, value, and durability.
How the Treadmill Works
High-Impact Cardio: Simple Yet Powerful
The treadmill needs no introduction. You step on, hit the start button, and go. Whether you’re walking, jogging, or sprinting, it replicates real-life movement in a controlled indoor environment.
Treadmills come with features like:
Adjustable speeds
Incline settings
Heart rate monitors
Pre-programmed workouts
That makes them incredibly versatile for everyone from beginners to elite athletes.
Health Benefits of Treadmill Running
Running or brisk walking on a treadmill isn’t just great for your legs. Here’s what it does for your whole body:
High calorie burn: Running can torch up to 1000 calories per hour.
Cardiovascular boost: Strengthens your heart and lungs.
Bone density: The impact stimulates bone growth, reducing osteoporosis risk.
Mental release: The “runner’s high” is very real.
The treadmill is also ideal if you love walking or running but want to avoid unpredictable outdoor conditions.
We’ve put together a comprehensive guide to the 5 Best Treadmills For Home Use—check it out to see which models are best for your budget and goals.
Calorie Burn Comparison
Which Machine Burns More Calories?
Let’s get to the heart of the matter: calorie burn.
Treadmill (running at 6 mph (9.66 kilometers per hour (km/h)): ~660-1000 calories per hour
Rowing (moderate to vigorous effort): ~500-800 calories per hour
So yes, the treadmill can burn more calories—especially during high-speed running or incline walking. But rowing offers more muscular engagement, which can lead to more calories burned even after your workout ends (thanks to EPOC—Excess Post-exercise Oxygen Consumption).
Real-World Examples and Studies
According to Harvard Health:
A 155-pound (70kg) person burns ~630 calories rowing vigorously for an hour.
The same person burns ~744 calories running at 6 mph (9.66km/h) on a treadmill.
However, if you’re doing high-intensity interval training (HIIT) on a rowing machine, your afterburn effect may actually surpass that of steady-state treadmill running.
Muscle Activation & Workout Intensity
Full-Body vs Lower-Body Focus
When it comes to building strength and sculpting your body through cardio, the choice between a rowing machine and treadmill becomes even more strategic.
Let’s break it down:
Rowing Machine Muscle Activation:
Upper body: shoulders, back (lats), arms (biceps and forearms)
Core: abdominals, obliques, lower back
Lower body: glutes, quads, hamstrings, calves
That’s a solid 85% of your muscles engaged with each stroke. You’re not just moving your legs like on a treadmill—you’re pushing, pulling, and stabilizing all at once.
Treadmill Muscle Activation:
Primarily lower body: quads, calves, hamstrings, and glutes
Minimal core engagement unless you’re sprinting
Virtually no upper body activation unless you incorporate weights or use incline walking for glute focus
If your goal is full-body conditioning or you’re short on time and want max output from your workout, rowing has the clear advantage. It’s cardio and resistance training rolled into one smooth motion.
Resistance and Incline Options
One area where treadmills fight back is with incline settings and speed variations. You can:
Walk or run uphill to hit the glutes and hamstrings harder
Adjust pace instantly for interval training
Incorporate sled-push style walks by turning off the treadmill motor (manual mode)
Rowing machines, on the other hand, use resistance levels based on water, air, or magnetic resistance. This allows you to:
Increase the intensity without going faster
Add strength-building effort to each stroke
Customize resistance for endurance vs. explosive power
Both machines allow for HIIT, steady-state cardio, and fat-burning sessions. But rowing packs more intensity per movement, while the treadmill offers more freedom to modify pacing and incline dynamically.
Impact on Joints and Injury Risk
Low-Impact Rowing for Long-Term Joint Health
If you’ve ever felt the pounding in your knees from a long treadmill run, you’re not alone. One of the most significant differences in this cardio battle is the impact on joints.
Rowing is celebrated as a low-impact exercise, meaning it’s gentle on your:
Knees
Ankles
Hips
Lower back (when done with proper form)
This makes rowing ideal for:
Seniors
People recovering from injury
Anyone with joint sensitivity or arthritis
And since rowing requires a smooth, gliding motion with no ground impact, your joints stay protected—even during intense sessions.
High-Impact Treadmill Risks and Considerations
Treadmill running, especially on flat or hard surfaces, carries higher impact risks, particularly:
Knee pain
Shin splints
Lower back stress
Foot and ankle issues (e.g., plantar fasciitis)
However, you can mitigate these risks by:
Wearing cushioned running shoes
Using treadmills with shock-absorbing decks
Alternating between walking and running
Incorporating strength and flexibility work to support your joints
If you love running and have healthy joints, the treadmill’s benefits outweigh the risks. But if longevity and joint care are top priorities, rowing is your best friend.
Space, Noise, and Home Use Suitability
Compact Rowers: Easy to Store, Quiet to Use
Not everyone has a spare room for a gym, and that’s where rowing machines shine.
Space-friendly: Many rowers fold upright for vertical storage
Quiet operation: Magnetic rowers, in particular, are whisper-quiet
Lightweight and mobile: Easy to move around or store when not in use
If you’re tight on space or need a quieter workout (hello, apartment dwellers), rowing machines often win the convenience game.
Treadmills: Bigger Footprint, Louder Operation
Treadmills tend to require:
More floor space: Even folding models take up significant room when in use
More noise: Motor and foot impact make them louder than rowers
More setup: Need a sturdy, level floor and often more electricity
However, premium treadmills come with space-saving tech, cushioning systems, and motor-silencing features that make them more apartment-friendly than they used to be.
Long-Term Fitness Goals and Versatility
Training for Endurance, Strength, or Fat Loss
Ultimately, the right machine should align with your long-term goals.
Rowing Machine Advantages:
Great for weight loss due to full-body engagement and calorie burn
Builds muscular endurance in both upper and lower body
Improves posture and core stability
Perfect for cross-training and full-body conditioning
Treadmill Advantages:
Excellent for cardiovascular endurance
Ideal for those training for races or outdoor runs
Great tool for interval running and HIIT
Familiar and user-friendly for all fitness levels
Think about where you want your fitness to be in 6 months or a year. Do you want to run a marathon, or do you want to tone your whole body and lose weight efficiently? Your answer should guide your choice.
Cost and Value for Money
Rowing Machines: Budget-Friendly & Efficient
Rowing machines come in a variety of models, and most are incredibly cost-effective for the features they offer. You can find high-quality machines starting from $300, while top-of-the-line water or magnetic rowers go up to $1,500 or more.
Value perks:
Long lifespan with minimal maintenance
Foldable models for tight spaces
Full-body training without additional equipment
They’re an excellent investment if you’re building a home gym on a budget or want one machine that gives you cardio and resistance benefits in one.
Treadmills: High Investment, High Utility
Treadmills, especially reliable ones with solid motor power and incline features, usually start around $600-$700 and can climb well above $2,000 for smart, interactive models.
What you’re paying for:
Bigger footprint and advanced tech
Running surface size and cushioning
Motor strength and incline control
Integrated workout programs
While pricier, treadmills offer unmatched versatility for cardio enthusiasts, especially those focused on walking, jogging, or sprinting as part of their daily routine.
User Experience & Motivation
Enjoyment and Workout Variety
Let’s be honest: you’re more likely to use a machine regularly if you enjoy it. That’s where personal preference kicks in.
Rowing machine users often love:
The rhythm and flow of rowing
Tracking power, split time, and strokes per minute
Getting into a meditative, zone-like state
Treadmill fans love:
Watching shows or listening to podcasts while walking
Variety of speed/incline workouts
The familiarity and simplicity of running
Some people find rowing monotonous after a while, while others find treadmill running repetitive. The key? Find what keeps you engaged—and stick with it.
Final Verdict: Which One Should You Choose?
Now that we’ve broken it all down, here’s the million-dollar question: rowing machine vs treadmill for cardio—who wins?
Well, it depends on your goals:
Choose a Rowing Machine if you:
Want a low-impact workout
Need full-body toning and calorie burn
Have limited space
Prefer fluid, meditative movements
Want to mix cardio and resistance training
Choose a Treadmill if you:
Enjoy walking, jogging, or running
Want to train for races or outdoor runs
Need quick, intense calorie-burning workouts
Prefer adjustable incline and speed options
Don’t mind the impact on joints
Ultimately, the best cardio machine is the one you’ll use consistently. Both can transform your health, burn fat, boost endurance, and help you live stronger.
You can’t go wrong—just choose the machine that aligns with your lifestyle and motivates you to keep moving.
Explore More: Related Articles You’ll Love
Want more help choosing the right gear? Dive into these popular reads:
Don’t forget to comment below—Which cardio machine do you prefer, rowing or treadmill? We’d love to hear about your fitness goals and experiences.
And hey, don’t stop here—check out the rest of our blog for more epic fitness tips, product reviews, and training guides that help you crush your goals one workout at a time.
FAQs
1. Which is better for weight loss, rowing machine or treadmill?
Both are excellent, but rowing often burns slightly fewer calories per hour than running on a treadmill. However, rowing works more muscles, which could boost your metabolism more over time, supporting long-term fat loss.
2. Is a rowing machine good for beginners?
Absolutely! Rowing is beginner-friendly, especially because it’s low-impact. Just make sure to learn proper form to avoid injury.
3. Can you build muscle with a rowing machine?
Yes! While it’s not a replacement for heavy weightlifting, rowing offers resistance training that tones and strengthens muscles, especially in the back, arms, and legs.
4. Is running on a treadmill bad for your knees?
It can be if done excessively or with poor form. Choose cushioned treadmills and use proper running shoes to reduce impact.
5. Which machine is quieter for apartment living?
Rowing machines—especially magnetic ones—are significantly quieter than treadmills, making them ideal for shared spaces or noise-sensitive environments.