Our rowing machine calorie calculator is designed to calculate the number of calories burned during a rowing workout by considering body weight, workout duration, and intensity.
A 70 kg person rowing at moderate intensity for 30 minutes might burn approximately 250-300 calories.
For Example….
- Calories Burned for Rowing 2000 Meters = 120 – 200
- Calories Burned for Rowing 5000 Meters = 300 – 600
- Calories Burned for Rowing 1000 Meters = 60 – 100
Rowing Machine Calorie Calculator
| Body Weight (kg) | Intensity | Duration (min) | Distance (m) | Calories Burned |
|---|---|---|---|---|
| 55 | Light | 25 | 2500 | 123 |
| 60 | Light | 30 | 3000 | 189 |
| 65 | Moderate | 35 | 4000 | 227 |
| 70 | Moderate | 40 | 5000 | 300 |
| 75 | Moderate | 45 | 7500 | 413 |
| 80 | Vigorous | 20 | 4000 | 267 |
| 85 | Vigorous | 25 | 5000 | 401 |
| 90 | Vigorous | 30 | 6000 | 514 |
| 70 | Moderate | 60 | 10000 | 514 |
| 80 | Light | 15 | 1500 | 84 |
| 75 | Moderate | 50 | 8000 | 475 |
| 65 | Vigorous | 10 | 1000 | 55 |
Rowing Machine Calorie Formula
The formula is:
Calories Burned = (MET * Body Weight in kg * 3.5) / 200 * Duration in minutes- Body weight (in kg)
- Duration of exercise (in minutes)
- MET value (Metabolic Equivalent of Task)
MET values for rowing vary based on intensity:
- Light effort: 3.5 METs
- Moderate effort: 7.0 METs
- Vigorous effort: 8.5 METs
For a 75 kg person rowing at moderate intensity for 45 minutes:
Calories Burned = (7.0 * 75 * 3.5) / 200 * 45 ≈ 413 caloriesCalorie Burn for Different Time Durations
How Many Calories Do You Burn in 30 Minutes on a Rowing Machine?
A 30-minute rowing session can be an effective workout, burning approximately 200-400 calories, depending on intensity and body weight.
A 90 kg person rowing at moderate intensity for 30 minutes:
Calories Burned = (7.0 * 90 * 3.5) / 200 * 30 ≈ 331 caloriesHow Many Calories Do You Burn Rowing for 15 Minutes?
A quick 15-minute rowing session can still provide a good calorie burn, typically ranging from 100-200 calories.
A 60 kg person rowing at vigorous intensity for 15 minutes:
Calories Burned = (8.5 * 60 * 3.5) / 200 * 15 ≈ 134 caloriesHow Many Calories is 20 Mins on Rowing Machine?
A 20-minute rowing session typically burns between 150-300 calories, depending on intensity and body weight.
A 70 kg person rowing at moderate intensity for 20 minutes:
Calories Burned = (7.0 * 70 * 3.5) / 200 * 20 ≈ 171 caloriesIs 20 Minutes a Day on a Rowing Machine Enough?
While any exercise is beneficial, a daily commitment of just 20 minutes of rowing can be a solid foundation for improved fitness. It can burn between 150-300 calories and contribute to cardiovascular health and muscle strengthening.
For optimal health benefits, aim to gradually increase duration and intensity over time. Combine rowing with other forms of exercise for a well-rounded fitness routine.
Related Tools:
References
- Harvard Health Publishing – Calories Burned in 30 Minutes for People of Three Different Weights: https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- Compendium of Physical Activities – MET Values: https://sites.google.com/site/compendiumofphysicalactivities/Activity-Categories/conditioning-exercise
