# Rowing Machines vs. Treadmills: Which Is a Better Workout?

**By Aviron · Published March 11, 2024 · Updated March 28, 2024**

A comparison of rowing machines and treadmills for home cardio, concluding that rowing machines work more muscle groups, cost less, and are easier on joints than treadmills.

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## Rowing Machine vs. Treadmill: Cardio Comparison

Running, jogging, fast-walking, and walking at an incline on a treadmill typically results in fat loss, but a separate strength training routine is still needed to tone muscles. With a rowing machine, you sculpt muscles while burning fat simultaneously. If your fitness goal is to burn fat while adding sculpted, functional muscle, a rowing machine is the better choice.

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## Benefits of Cardiovascular Workouts

Two to three hours of moderate to vigorous cardio per week delivers benefits including:

- Lower blood pressure
- Regulated blood sugar
- Reduced chronic pain and asthma symptoms
- Regulated weight
- Strengthened immune system
- Longer, more restful sleep
- Healthier skin and muscles

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## Muscles Worked

**Treadmill (walking):**
- Quadriceps, hamstrings, calves, glutes
- Abdominals (at higher speeds)
- Calves and glutes work harder at higher inclines

**Rowing machine:**
- Upper body: deltoids, pectoralis muscles, upper back, latissimus dorsi, trapezius, biceps, forearms
- Lower body: glutes, quadriceps, hamstrings, calves
- Core: abdominal muscles and mid-back for stability

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## Calories Burned and Weight Loss

Rowing works both the upper and lower body simultaneously, allowing you to save time compared to using multiple machines. Because rowing is a low-impact exercise, it places less stress on joints than running or other high-impact activities. Rowing machines are based on the concept of interval training, enabling a combined cardio and strength workout in a single session.

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## Strength Training

A rowing machine engages nearly twice the muscle mass compared to cycling on a stationary bike or running on a treadmill. A single stroke on a rowing machine engages every muscle located above the hips. Treadmills are not ideal for strength training and are more suited to people who are not interested in working all muscle groups.

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## Cardio

Like swimming, cycling, and fast-walking, rowing is an aerobic exercise. Cardiovascular benefits of rowing include:

- Weight loss
- Increased stamina
- Immune system support
- Lower blood pressure

Treadmills are also capable of fat-burning but are generally more expensive and can take a toll on joints.

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## Impact on Joints and Potential Injuries

**Treadmill risks:**
- The impact of feet hitting the belt is jarring and places stress on bones and joints
- Can exacerbate existing back, neck, and shoulder problems
- Falls can result in broken bones, abrasions, friction burns, and trauma

**Rowing machine risks:**
- Improper use can lead to tendonitis or upper back pain
- Rowing gloves are recommended to prevent blisters or calluses
- A smooth, fluid rowing motion is low-impact and easier on joints
- People with back problems such as scoliosis are encouraged to use a rowing machine regularly, as it builds core muscles, alleviates pain, and increases range of motion

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## Time

| Machine | Recommended Session Length | Frequency |
|---|---|---|
| Rowing machine | 15–30 minutes at ~80% intensity | 3–4 times per week |
| Treadmill | 30–40 minutes | Per session |

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## Cost

| Machine | Approximate High-Quality Price |
|---|---|
| Rowing machine | ~$2,000 |
| Treadmill | ~$4,000 |

To browse Aviron rowing machines: [Aviron Shop] : https://www.avironactive.com/shop/

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## Conclusion

A rowing machine is a more effective and joint-friendly way to meet recommended cardiovascular activity goals. Key advantages over a treadmill include:

- Tones muscles while burning fat
- Works nearly twice the muscle mass per session
- Lower impact on joints
- Shorter effective workout time needed
- Lower cost
- Helps those with back issues build core strength for pain relief
- Compatible with games and pre-planned workouts to keep both body and mind engaged

Explore Aviron workouts: [Aviron Workouts] : https://www.avironactive.com/workouts/

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**Tags:** Aviron, Health & Fitness

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