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Rowing machine
Rowing machine is a 7.0 MET exercise. At 75 kg that is about 9.2 kcal a minute, or 184 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: ErgWorks: Legs, back, arms, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 6.7 | 67 | 135 | 202 | 303 |
| 65 kg | 8.0 | 80 | 159 | 239 | 358 |
| 75 kg | 9.2 | 92 | 184 | 276 | 413 |
| 85 kg | 10.4 | 104 | 208 | 312 | 469 |
| 95 kg | 11.6 | 116 | 233 | 349 | 524 |
How to do it well
- Legs, then body, then arms — reverse it coming back
- Drive with the legs, they do most of the work
- Damper 3-5, not 10
Common mistakes
- Yanking with the arms first
- Rounding the back at the catch
- Rushing the recovery
Make it harder or easier
Progression. Intervals of 500 m, or longer steady pieces.
Regression. Shorter pieces with full rest.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of rowing machine costs about 92 kcal at 75 kg. In energy terms that is close to 1 791 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does rowing machine burn?
At 75 kg, about 9.2 kcal a minute — roughly 184 kcal in 20 minutes and 413 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of rowing machine?
7.0, from the 2011 Compendium of Physical Activities (Compendium 02068, rowing, moderate). That means it costs about 7.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 791 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02068, rowing, moderate · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
Stair climbing
MET 8.8 · 11.6 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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