Short answer
In the rowing machine vs treadmill choice, pick a treadmill if you want to walk, run or train for races, since it burns the most energy at a given effort and builds weight-bearing fitness. Pick a rowing machine if you want a seated, impact-free session that works your back and arms too, or a machine that folds or stands upright after use.
Key takeaways
- At the same perceived effort, the treadmill used the most energy of six machines; the rower was in the next group.
- A hard row and a steady run burn about the same in 30 minutes.
- A rower works the back and arms with no impact; a treadmill builds walking and running fitness.
- Rowers store more easily and have no drive motor to plug in.
- Runners should pick a treadmill; people who want impact-free full-body cardio, a rower.
Treadmills and rowers are two of the most popular home cardio machines, and they solve different problems. A treadmill copies how you already move: walking, jogging and running, with incline to make it harder. A rower has you sit and drive with your legs, then pull with your back and arms, with no impact at all.
This comparison covers energy use and calories, the muscles each one trains, impact, noise, space and the learning curve, then gives a verdict for each type of buyer. If the treadmill wins for you, our best treadmill for home guide ranks models by FitScore. If the rower wins, start with our best rowing machine rankings.
Rowing Machine vs Treadmill at a Glance
The table sums up the main differences. Treadmill notes are general; rower figures come from the rowers ranked in our guides, using Amazon US listing specs.
| Criterion | Rowing machine | Treadmill |
|---|---|---|
| Energy at the same perceived effort | Below the treadmill, in the middle group, ahead of the bikes (JAMA study) | Highest of six machines in the same study |
| Calories, 30 min at 185 lb (Harvard Health) | About 294 moderate, 440 vigorous | About 159 walking 3.5 mph, 336 running 5 mph, 420 running 6 mph |
| Muscles | Legs, glutes, back, core, arms | Legs and hips; arms swing only |
| Impact | None: seated, no landing | Low when walking, higher when running |
| Weight-bearing | No: the seat carries your weight | Yes: walking and running load the skeleton |
| Carryover | General fitness; on-water rowing | Walking, hiking, running, races |
| Learning curve | A few sessions to learn the stroke | None for walking |
| Power | No drive motor: your stroke makes the resistance | Motor needs an outlet (except manual models) |
| Noise | Magnetic near silent; water swish; air fan loud | Motor hum plus footfalls |
| Footprint and storage | 62 to 96 in long; most fold, stand up or split in two | Long and wide; many fold, many do not |
Check Amazon for current pricing and availability.
Calories: Rowing vs Treadmill
One study answers the “which burns more” question at the same level of perceived effort. Adults exercised on six indoor machines at three set effort levels. The treadmill produced the highest energy use at each level, and the rowing ergometer, a cross-country ski simulator and a stair stepper came next, ahead of a stationary bike and an air bike. So at the same “somewhat hard” feeling, a treadmill session tended to cost more energy than a rowing session.
At a given intensity, though, the numbers are close. Harvard Health estimates for a 185-lb person over 30 minutes put vigorous rowing at about 440 calories, running at 6 mph at about 420 and running at 5 mph at about 336. Moderate rowing sits at about 294, well above brisk walking at 3.5 mph (about 159). A hard row and a steady run land in the same range; easy walking is far lower.
The practical point: the treadmill gives you a high energy cost for the effort you feel, and incline raises it further without running. The rower gives you a comparable burn when you push, spread across more muscle. Consistency over weeks matters more than either number.
| Activity | Estimated calories |
|---|---|
| Walking, 3.5 mph | About 159 |
| Stationary rowing, moderate | About 294 |
| Running, 5 mph | About 336 |
| Running, 6 mph | About 420 |
| Stationary rowing, vigorous | About 440 |
Pro tip: Console calories are estimates on both machines and differ by brand. Track minutes, heart rate or pace over weeks; our heart rate zone calculator gives you zones to hold.
Muscles Worked and Fitness Carryover
A rower works more of the body in each stroke. Cleveland Clinic notes that rowing is a full-body workout done seated, which means less pressure on the legs and more work for the upper body. The legs drive, the upper back holds posture, and the abs, obliques, lower back, glutes and hamstrings work through every pull. For people who sit at a desk all day, that upper-back work is a real plus.
A treadmill trains the pattern you use every day. Walking and running load the legs, hips and skeleton, and incline raises the effort at walking speed. If you plan to run a 5K, hike or walk farther outdoors, the treadmill transfers directly; a rower does not train running form or impact tolerance.
Neither machine replaces strength training. Cleveland Clinic describes rowing as having both an aerobic and a strength side, especially at heavier settings, but two days of strength training a week still belong in the plan.
- Rower: quads, glutes, hamstrings, calves, lats, upper back, rear shoulders, biceps, abs and lower back.
- Treadmill: quads, glutes, hamstrings and calves through walking and running.
- Both: heart and lungs at the effort you choose.
Impact, Joints and the Low Back
Rowing has no landing phase: the seat carries your weight and your feet push against a fixed plate. That makes it a common choice for people who want hard cardio without the pounding of running. A treadmill used for walking is moderate on the joints; running adds a flight phase and a landing with every stride.
The rower’s weak point is the low back. At the catch you lean forward with your knees bent, then brace to drive. Cleveland Clinic warns that poor form can lead to upper and lower back problems and that pulling the handle toward the chin strains the shoulders. A treadmill keeps the trunk upright.
Getting on and off differs as well. A rower seat sits low; the listings in our guides that state a seat height give 9 to 17.7 inches. A treadmill needs balance on a moving belt, but its handrails help you step on and off.
Watch out: If you have back, hip or knee pain, ask your doctor or a physical therapist which machine and settings fit your condition before you start.
Space, Noise and Setup
Rowers win on storage. The rowers ranked in our guides are 62 inches (Dripex magnetic) to 96 inches (Concept2 RowErg) long in use and 16 to 27 inches wide, and most fold, stand upright on their end or split in two. A full-size treadmill takes a longer and wider rectangle and needs clear space behind the belt. Many treadmills fold, but they stay heavy.
A rower has no drive motor: your stroke creates the resistance, so its placement does not depend on a heavy-duty outlet. Check each listing for how the monitor is powered. A motorized treadmill needs an outlet next to it, which fixes where it can live.
Noise depends on the rower type. A magnetic rower is close to silent and earns full marks on our Noise line; a water rower swishes; an air rower spins a fan that gets loud at hard efforts. A treadmill makes motor hum and footfalls that carry to the floor below, more so when you run. For shared walls, a magnetic rower is the quietest choice; see our best magnetic rowing machine guide.
Rowing Machines Ranked for Home Use
If the rower wins your comparison, these three come from our best rowing machine guide, one per resistance type. Each FitScore is the score the rower earns in that guide, for a general home buyer.
Air pick
Concept2 RowErg
FitScore 78.9/100
FitScore 78.9 in our best rowing machine guide, where it ranks 1st. The PM5 monitor shows 500 m split, watts and heart rate, and its listing states a 500 lb limit, a 5-year frame warranty and caster wheels. It needs 96 inches of floor and splits in two rather than folding. The fan is the loudest system, so it suits a garage or ground floor. Owners on Amazon praise the solid build and simple assembly.
Ranked in our Best Rowing Machine guide
Check Price on AmazonMagnetic pick
Sunny Health & Fitness Smart Magnetic Rowing Machine SF-RW523021
FitScore 78.9/100
FitScore 78.9 in our best rowing machine guide, where it ranks 2nd. Sixteen magnetic levels, a 50-inch rail, a 500 m split on the monitor and the free SunnyFit app. It stands upright and is 79.3 inches long in use. Magnetic resistance is the quietest option for apartments. The limits: a 300 lb user rating and a 6-month parts warranty on the listing.
Ranked in our Best Rowing Machine guide
Check Price on AmazonWater pick
YOSUDA Foldable Water Rowing Machine
FitScore 76.5/100
FitScore 76.5 in our best rowing machine guide, where it ranks 4th. A water tank, a solid beech frame, a 400 lb limit and users up to 6 ft 6 in on the listing. It folds and is 73.6 inches long. The monitor shows time, distance, strokes and calories, with no split. Owners like how smoothly the seat glides and the sound of the water.
Ranked in our Best Rowing Machine guide
Check Price on AmazonWhich Should You Choose?
Match the machine to your goal, your joints and your room. Most buyers fit one of these profiles.
- You walk, run or train for races: a treadmill. Running fitness is specific, and incline walking is easy to sustain. Browse our treadmill picks for home.
- You want the most energy used for the effort you feel: a treadmill, the top machine in the JAMA study, especially with incline.
- Running hurts your knees or hips: a rowing machine, seated with no landing, if forward bending is comfortable for your back.
- You want back and arm work in your cardio: a rower.
- You have a small room or want to move the machine between rooms: a rower that folds or stands upright; see our best folding rowing machine guide.
- You live above someone: a magnetic rower. Treadmill footfalls and air-rower fans carry more.
Checklist Before You Choose
7 checks
Tap a number to check off that step.
- 01
Decide your main goal: running, walking, full-body cardio or joint comfort.
- 02
Check how your back feels in a seated forward lean.
- 03
Measure the floor: 62 to 96 inches for a rower, a long and wide area for a treadmill.
- 04
Check for an outlet next to the spot if you lean toward a motorized treadmill.
- 05
Think about the floor below: footfalls and fans carry, magnetic rowers do not.
- 06
Compare the max user weight with your weight, with a margin.
- 07
Look for split or watts on a rower if you train to targets.
Common Mistakes to Avoid
Mistake 1Comparing calorie readouts across machines and brands.
Mistake 2Pulling with the arms first on a rower instead of driving with the legs.
Mistake 3Expecting rowing to build running fitness for a race.
Mistake 4Buying a treadmill for a small room without checking the space behind the belt.
Mistake 5Choosing an air rower for an apartment without thinking about fan noise.
Mistake 6Skipping strength training because either machine feels like enough.
The Bottom Line
- In a JAMA study of six indoor machines, the treadmill used the most energy at the same perceived effort; the rower sat in the next group, ahead of the bikes.
- Harvard Health estimates about 440 calories for 30 minutes of vigorous rowing and about 420 for running at 6 mph, at 185 lb.
- A rower trains the legs, back, core and arms; a treadmill trains walking and running, the legs and hips.
- Rowing is seated with no landing; running adds impact with every stride.
- Rowers ranked in our guides are 62 to 96 inches long, and most fold, stand upright or split in two.
Our Top Picks
Air pickConcept2 RowErgFitScore78.9/100Check on Amazon- Magnetic pickSunny Health & Fitness Smart Magnetic Rowing Machine SF-RW523021FitScore78.9/100Check on Amazon
- Water pickYOSUDA Foldable Water Rowing MachineFitScore76.5/100Check on Amazon
Frequently Asked Questions
It depends on your goal. A treadmill is better for walking, running and race training, and it used the most energy at a given effort in a JAMA study. A rower is better for impact-free, full-body cardio and for small rooms. The one you will use most weeks is the better buy.
Neither causes weight loss on its own; total activity and diet decide it. The treadmill used the most energy at the same perceived effort in a study of six machines, and incline walking is easy to sustain. A hard rowing session burns about as much as a steady run. Choose the machine you will use consistently.
At the same intensity they are close. Harvard Health estimates about 440 calories for 30 minutes of vigorous rowing and about 420 for running at 6 mph at 185 lb. At the same perceived effort, the treadmill used more energy than the rower in a JAMA study.
Rowing has no landing impact, which many people with sore knees prefer to running. It does bend the knees deeply at the catch. If deep bends hurt, walking on a treadmill may feel better. Ask a physical therapist if pain is ongoing.
For general cardio, yes: it covers a similar effort range and adds upper-body work. It will not train running form or the impact tolerance you need for races, and it is not weight-bearing exercise in the way walking and running are.
Usually the rower. Rowers in our guides are 62 to 96 inches long but narrow, and most fold, stand upright or split in two. None has a drive motor to plug in, so you can store one in a closet and roll it out.
Explore More Rowing Machine Guides
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Best Magnetic Rowing Machine (2026): 5 Quiet Picks Ranked
Best Rowing Machine for Beginners (2026): 5 Easy-to-Start Picks
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