Burning 100 Calories on Rowing Machine: Insights w.r.t Time, Distance, and Strokes

A rowing machine workout engages the whole body. It expends different muscles, including legs (quads, hams), core, back, and arms (biceps). This dynamic combination of movements like leg drive, body swing, and arm pull elevates the heart rate and more oxygen consumption. All these movements make It possible to shed 100 calories on the rowing machine faster—making rowing exercise superior—compared to the rest of the exercises performed on other gym equipment.

Our journey into rowing machine calorie burns, spanning 50-500 calories per session and various time durations and distances covered, commences with understanding the energy expended in a single rowing stroke.

100 calories on rowing machine, calories burned per minute and per stroke on rowing machine

How Many Calories Are Burned Per Stroke?

A complete rowing stroke constitutes 4 steps: catch, drive, finish, and recovery. An average rower can burn 0.3-0.5 calories per stroke; that’s the 90% case. But an elite rower can make the exception, and calorie burn per stroke can range from 0.75-1 cal per stroke.

Calories Burned Per Rowing Stroke Formula

In addition to the formula for distance covered per stroke. You can use this formula to estimate the number of calories burned per stroke:

Calories per stroke = (3.5 * weight * stroke rate * power output / 60000)/ strokes per minute

Weight: The rower’s weight in kilograms.

Stroke rate: The number of strokes per minute (average 18).

Power output: The power output in watts (Take it 100 watts).

Calculation: Let’s calculate the calories burned by an average rower who weighs 80kg. 

Calories per stroke = (3.5 * 70 * 18 * 100 / 60000)/ 18 = 0.40 Cal

Note: This formula only estimates calories burned per stroke.

Strokes Required to Burn 100 Calories on Rowing Machine

Taking an average of 0.38 calories burned per rowing stroke would require an individual to make 263 rowing strokes to burn one hundred calories on a rowing machine.

Rowing Machine Calories Per Minute

One minute on the rowing machine burns 6.667-8 calories. The stroke rate per minute can vary from person to person. An average person can make 17-20 strokes per minute, and if you are skilled enough and have developed stamina over time, you can expect it anywhere between 25-31 strokes per minute.

Calories Burned Per Minute Rowing Formula

The formula to calculate the calories a rowing machine burns per minute is as follows.

  • Calories burned (per minute) = (body weight in kg x MET x 3.5) / 200

Let’s calculate the calories burned by a person of 70 kg/154 lbs of weight, and the MET (Metabolic Equivalent of Task) of an average rower at a vigorous pace is 6.

  • Calories burned (per minute) = (70 kg x 6 x 3.5) / 200 = 7.35 cal

This formula shows various contributing factors can cause this calorie burn rate to vary (0.3-0.5 cal per stroke). 

  1. Rower weight
  2. Expertise level translating to MET
  3. Stroke Rate
  4. Type of rowing machine

As we now know the SPM for an average and skilled person, you can find your MET rate in the table below to plug into the formula.

General, Moderate effort4.8
General, Vigorous Stroke6
100 watts, Moderate stroke7
150 watts, Vigorous stroke8.5
200 watts, Very vigorous stroke12
Met Rates at Different Rowing Efforts

Calories Burned by An Average Rower In A Minute

A newbie or an average rower of 70kg body weight generates 4.8 – 6 MET and can burn 5.8- 7.35 calories per minute with moderate or vigorous strokes. 

Calories Burned by A Skilled Rower In A Minute

A skilled rower of 70kg generating a power output of 100 -150 watts (keeping the right posture and rowing stroke length) with a moderate or vigorous effort can generate a MET of 7 – 8.5. Hence, the calories burned per minute are 8.58 – 10.4 cal.

Comparing Calorie Burn: Average vs. Skilled Rowers in 1-10 Minutes

Now, we will compare the calories burned (Vigorous Effort) for newbies and skilled rowers in the time stamp of 1-10 minutes.

Body weight: 70 kg, 80kg, 90kg

Effort: Vigorous (6, 7.5 MET)

Time (mins)Calorie Burn, 70kg
Calorie Burn, 80kg
Calorie Burn, 90kg
1 min7.35/10.48.4/11.99.5/13.4
2 mins14.7/20.816.8/23.818.9/26.8
3 mins22/31.225.2/35.728.4/40.1
4 mins29.4/41.633.6/47.637.8/53.6
5 mins36.75/5242/59.547.3/67
6 mins44/62.450.4/71.456.7/80.3
7 mins51.5/7358.8/83.366.2/93.8
8 mins59/8367.2/95.275.6/107
9 mins66/9475.6/107.185/120.5
10 mins73.5/10484/11994.5/133.8

Burning 100 Calories On Rowing Machine

The time needed to burn 100 calories on a rowing machine can vary depending on your experience level. It takes 15-17 minutes for beginners to achieve this calorie burn. However, remember that as you become more proficient and experienced in rowing, your efficiency and calorie-burning rate may improve, potentially leading to quicker results.

Using the formula, Calories burned (per minute) = (body weight in kg x MET x 3.5) / 200, We can calculate how long it takes for a newbie, intermediate, and skilled person to burn the first 100 calories on the rowing machine. 

Assuming Rower Weight: 70kg

  • Newbie MET: 6

(body weight in kg x MET x 3.5) / 200

(70 x 6 x 3.5) / 200 = 7.35 cal/minute

So the time required by a newbie to burn a hundred calories would be 13.6 minutes (Time = 100/7.35 = 13.6 minutes)

  • Moderate MET: 7

(body weight in kg x MET x 3.5) / 200

(70 x 7 x 3.5) / 200 =  8.57 cal/minute

So the time required by a person of intermediate skill level to burn 100 calories would be 11.7 minutes (Time = 100/8.57 = 11.7 minutes)

  • Expert MET: 8.5

(body weight in kg x MET x 3.5) / 200

(70 x 8.5 x 3.5) / 200 =  10.41 cal/minute

So the time required by an expert person to burn 100 calories would be 9.6 minutes (Time = 100/10.41 = 9.6 minutes)

30, 50 and 60 Calorie Row Time

Time required to burn 30 calories on the rowing machine by a beginner having a body weight of 70 kg is 4 minutes. While 3.5 and 3 minutes is 30 calories row time for intermediate and pro-level rowers.

50 Calorie Row Time

Using the formula of calories burned per minute on rowing, you can easily calculate the 50-calorie row time for a starter, moderate and vigorous-paced rower (70 kg/ 154 lbs), and that is 6.8, 5.85, and 4.8 minutes, respectively.

60 Calorie Row Time

Considering the basic rule (calories burned per minute) to calculate the time required by a rower of expertise level ranging from beginner to pro to burn 50 60 calories, you can easily get the estimated time required to complete your task.

Formula: Calories burned per minute = (body weight in kg x MET x 3.5) / 200

Let’s figure the time required by a rower weighing 90 kg/ 198 Lbs having the MET (Metabolic equivalent of task) for someone attempting the rowing first time is 4.8 and 8.5, 12 for vigorous strokes by pro and an elite rower.

60 Cal Row Time-Newbie Rower (Low power output)

Calories burned per minute = (body weight in kg x MET x 3.5) / 200

Cal/min = (90 x 4.8 x 3.5)/ 200 = 7.56/min.

Time req to burn 60 cal = 60/7.56 = 7.9 minutes

60 Cal Row Time-Pro Rower (150 watts)

Cal/min = (90 x 7 x 3.5)/ 200 = 11 cal/min

Time req to burn 60 cal = 60/13.38 = 5.5 minutes

60 Cal Row Time-Pro Rower (200 watts)

Cal/min = (90 x 8.5 x 3.5)/ 200 = 13.38 cal/min

Time req to burn 60 cal = 60/13.38 = 4.5 minutes

Rowing Machine Calories Burnt Based on Distance

Rowing Machine Calories Per Meter

An average person weighing 140 lbs (64kg) burns 7 calories by rowing at 22 strokes per minute. Consequently, if you’re doing 22 spm, you’ll cover a distance in the ballpark range of 250 meters.

You cannot see information for this scenario on the rowing machine’s centrepiece or display screen. But I’ll clarify how many calories are utilized and break it into segments with some calculations.

Assuming you’re a 140-lb person and you’ve covered 250m of distance in one minute by doing 22spm.

Then calories burnt in one minute will be 7 cal.

Calories burnt per meter will be: 7cal/250m = 0.028cal/m

So, you’ll burn 0.028 calories in a meter on a rowing machine at normal effort.

The table below shows how many calories will be burnt per minute & per meter for different weight groups at Normal(6 MET or 18spm), Moderate(7.5MET or 22spm), and Vigorous(8.5MET & 26-28spm) effort.

Cal/min & Cal/meter
Cal/min & Cal/meter
Cal/min & Cal/meter
140lbs (63.5kg)6.6cal/min & 0.026/m8.3cal/min & 0.030/m9.4cal/min & 0.033/m
155lbs (70kg)7.35cal/min & 0.029/m9.2cal/min & 0.033/m10.4cal/min & 0.037/
165lbs (75kg)7.8cal/min & 0.031/m9.8cal/min & 0.035/m11.1cal/min & 0.039/
190lbs (86kg)9cal/min & 0.036/m11.3cal/min & 0.041/m12.8cal/min & 0.045/
220lbs (100kg)10.5cal/min & 0.042/m13.1cal/min & 0.047/m14.9cal/min & 0.053/
250lbs (113kg)11.8cal/min & 0.047/m14.8cal/min & 0.053/m16.8cal/min & 0.06/m

25 Calorie Row is How Many Meters

After reviewing the information provided earlier, it’s clear that the factors influencing calorie burn and distance covered in rowing differ, including variables such as an individual’s weight and the power exerted in each stroke.

Let’s engage in an intriguing exercise by calculating how many meters of distance rowed while expending 25 calories.

Imagine an individual who is health-conscious, weighing 140 pounds. With a rowing rate of 20-22 strokes per minute, this person achieves a distance of approximately 250 meters in a minute and burns around 7 calories.

Our task is to ascertain the distance covered while expending 25 calories, equivalent to 3.5 times the energy expended in burning 7 calories.

Hence, the distance achieved after burning 25 calories can be calculated as 250 meters multiplied by 3.5, resulting in a distance of 875 meters.

Distance covered after burning 25 calories: 250m*3.5 = 875m

So, after burning 25 calories, you’ll have rowed 875 meters.

Calories Burnt to Distance Rowed Conversion Table

You have burnt 10, 20, 50 or 100 calories, but now curious to know how much distance is equivalent to this calorie burn. The table illustrates simple conversion figures if you want to see what is a row of 10, 20, 60 or 100 calories in meters. 

Calorie BurnDistance Rowed(in meters)

Calories Burned Rowing 1000m

At a steady pace of 20-22 strokes per minute, it would take around 4-5 minutes to cover a distance of 1000 meters.

Moreover, with a moderate rowing intensity of 22 strokes per minute, the calorie expenditure typically ranges between 7 to 8 calories per minute. If you complete the 1000 meters of rowing in 5 minutes, your estimated calorie burn would be approximately 35 calories.

Alternatively, if you opt for a more vigorous approach, increasing your rowing tempo to 26 strokes per minute and completing the 1000 meters in a quicker span of 3.5 to 4 minutes, your calorie burn could elevate significantly. In this scenario, you might expend up to around 40 calories.

Calories Burned Rowing Machine 2000m

The calorie burn during a 2000-meter rowing session exhibits a nuanced pattern. It’s not as straightforward as doubling the calories burned in a 1000-meter row.

I’ve outlined a strategy for tackling the challenge of rowing 2000 meters to burn calories and to participate in competitions, particularly for newcomers who might find it demanding.

During the initial 1000 meters, you can anticipate a calorie burn of approximately 30-35 calories. As you near the completion of this segment, fatigue starts to set in, and your muscles might feel strained. This fatigue is a natural response to the effort muscles have made.

During the initial 1000 meters, you can anticipate a calorie burn of approximately 30-35 calories. As you near the completion of this segment, fatigue starts to set in, and your muscles might feel strained.

For the next two chunks of 500m, you need to put more work and effort to continue. This heightened effort translates to an increased calorie burn and makes you sweat-soaked.

Upon embarking on the second 1000 meters, the higher exertion level continues. You can anticipate a calorie burn of about 40-45 calories in this stretch.

Total calories burnt for 2000m row: 30+45=75cal

Calories Burned Rowing 2000m in 8 & 10 Minutes

The distance of 2000 meters holds special importance in fitness and rowing. Rowing 2000 meters is a standard distance to test someone’s endurance, power and technique. Major racing competitions like the Olympics and championships feature racing at this distance.

Since it is that important, there are multiple questions on how to complete this 2000-meter row quickly in 8-10 minutes. What’s the proper technique? How many calories are burned in this row?

We’ve answered all.

Aiming to complete 2000m row in 8 minutes? It demands a lot of endurance and stamina. You’ve got to go banana for this, but with proper technique. This exercise will push you to your limits physically and mentally.

If you aim to complete 2000m in 8 min, it’ll burn 100 calories. If you complete it in 10 mins, you’ll burn approximately 90 calories.

Now, let’s see how to complete rowing in 10 minutes without exhaustion.

How to do 2000 meters rowing in 8 or 10 minutes?

Divide the 2000-meter row into 4 segments of 500 meters. Adjust your stroke rate and effort for a 10-minute completion without excessive fatigue.

Rowing 2000 meters is substantial; avoid rushing initially. Instead, amp up effort in the latter part of the second split to smoothly go on to the next 2 splits and finish the workout.

Finishing a 2000-meter row in 10 minutes is like a sprint. But doing it like the strategy of a marathon will let you go far. Start steady, avoiding an initial sprint. Increase your pace towards the end to maintain stamina.

Let’s understand how you’ll go for every 500m chunk split.

1st 500m Split(Warmup)

For 1st split, you’ll row at 20 spm which is pretty average and recommended for warmup. Doing 20spm will let you complete the initial 500m in 2 minutes. Add 3-4 aggressive strokes, like up to 24 spm, to get your body moving.

2nd 500m Split(Steady Build)

In the 2nd split, do 1 minute of rowing at 24 spm. If at some point you feel exhausted, lower your stroke rate. Don’t worry — you have plenty of time.

In one minute, you’ll complete 300m & then take a little reverse for the next 1 minute and start rowing at 20 spm. By the end of the 4th minute, you’ve done 1000 meters without getting exhausted. 

Things You Should Access at the end of 2nd Split

  • Sense of control and ease.
  • Breathing manageable, not overly sweaty.
  • Avoid the feeling of inability to finish, like Oh god — I won’t be able to complete this.
  • I can manage to go 2000m easily

3rd 500m Split(Challenging Push)

This is where your body begins to feel tired, and fatigue sets in gradually. Maintain your power and rhythm. As this split can be challenging, I recommend reducing stroke rates to 18-20 spm. Despite this being an average pace, you can complete the 500m in about 2 minutes.

4th 500m Split(Endurance Test)

Here comes the demanding phase that will challenge your boundaries. Approach this 500m split as you did the second one. Push a bit harder at 24 spm for the initial minute. Aim to sustain your previous rhythm (20 spm) if that’s tough. Then settle back to 18-20 spm, finishing this chunk in 2 minutes and 10 seconds.

Total time you took to complete 2000 meters of rowing!

A 2000-meter row can be comfortably achieved within 10 minutes by adhering to the outlined method. This breakdown requires about 8 minutes and 15 seconds, which can be further reduced to 7 minutes. The pace of 20-24 spm, considered average, forms the basis. Incorporating 26-28 spm intervals within these segments can effectively shorten the time needed to cover the 2000-meter distance.

Note: The initial half should feel achievable. You don’t have to be in this position where you get half the way; you’re feeling fatigued. As the remaining 1000 meters demand more time and intensity, it’s important to pace yourself.

Calories Burned Rowing 5000 Meters

For an individual weighing 160lbs, rowing at 22spm with 100 watts of power takes 4 minutes to cover 1000m. At this rate, 28 calories are burned, considering 22spm burns 7 cal/min.

The subsequent 1000m becomes challenging due to increasing fatigue. Each stroke requires more effort (measured in watts), resulting in burning 40-45 calories.

As you progress, subsequent 1000m distances become tougher as muscles fatigue and become sore. For each consecutive 1000m, approximately 40 calories are burned.

Total Calories Burnt in 5000m: 28+45+40+40+40 = 193calories

Calories Burned Rowing 6000 Meters in 30 Minutes

Rowing becomes challenging when performed over longer distances. It stands as a robust compound aerobic exercise. Completing 6000 meters in 30 minutes presents a demanding task, achievable by only a few.

Based on the calculation above, for estimation purposes, rowing 6000 meters within this time frame can lead to a calorie burn of approximately 240 calories, particularly for athletes.


In conclusion, I’m sure exploring every aspect of rowing machine workouts has cleared up multiple questions of calorie burning.

We’ve explored the intricacies of calorie expenditure per stroke, per minute, and even distance per stroke covered.

Through a detailed examination of varying factors, we’ve come to understand the nuanced differences between the calorie burns of average and skilled rowers in short spans of 1 to 10 minutes.

One standout goal that was also core thing to answer is the aspiration to burn 100 calories on rowing machine. This pursuit is both attainable and customizable, thanks to the comprehensive insights we’ve gathered.

Whether you’re striving to row 30, 50, or 60 calories within a specific time frame, our step by step guide provide actionable guidance.

The journey to burning calories doesn’t just involve physical exertion—it’s a mental endeavor too.

After discussing every aspect like how to cover distance of 1000m, 2000m on rowing machine to covering 6000m distance in 30 minutes, this dynamite of inforamtion explains everything.

With each stroke, minute, and meter, you’re shaping not only your physique but also your endurance and strength.

By following the techniques shared, you’re well on your way to achieving the remarkable feat of burning 100 calories on rowing machine.

Happy rowing and calorie burning!

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