Treadmill vs Rowing Machine: Which Burns More Calories?
Trying to decide between a treadmill vs rowing machine? Both are excellent cardio options, but they work your body in different ways and suit different goals, spaces, and budgets. This treadmill vs rowing machine guide breaks down calories burned, muscles worked, joint impact, cost, and which machine makes more sense for your situation.
Mr Treadmill stocks both treadmills and rowing machines in Brisbane. Browse our range or call (07) 3865 4940 for advice on which machine suits your goals.
Treadmill vs Rowing Machine: Calories Burned
Calorie burn depends on your weight, effort level, and workout style. Estimates below are for a 75 kg person based on MET values. A heavier person burns more; a lighter person burns less — scale proportionally.
| Activity | Intensity | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| Treadmill walking (5–6 km/h) | Light | ~145 cal | ~215 cal | ~290 cal |
| Treadmill walking with incline (5 km/h, 5%) | Moderate | ~210 cal | ~315 cal | ~420 cal |
| Treadmill jogging (9–10 km/h) | Moderate | ~280 cal | ~420 cal | ~560 cal |
| Treadmill running (13–14 km/h) | Vigorous | ~420 cal | ~630 cal | ~840 cal |
| Rowing — easy pace | Light | ~175 cal | ~260 cal | ~350 cal |
| Rowing — steady state | Moderate | ~230 cal | ~345 cal | ~460 cal |
| Rowing — vigorous / race pace | Vigorous | ~380 cal | ~570 cal | ~760 cal |
At maximum effort, treadmill running and vigorous rowing burn a similar number of calories per hour. The advantage of rowing is that it achieves this while engaging approximately 86% of the body’s muscle groups — legs, core, back, and arms — making it more efficient for full-body conditioning. For users who cannot sustain vigorous running, a steady-state rowing session at moderate pace still delivers solid calorie burn with significantly less joint stress.
If building upper body and core strength alongside cardio is a priority, rowing has a clear advantage. For leg-dominant training or improving running fitness, a treadmill is the more specific tool.
Treadmill vs Rowing Machine: Joint Impact
This is where the two machines differ most significantly for many users.
Treadmills are a moderate-impact exercise. Running generates force through the knees, hips, and lower back on each footstrike. Modern treadmill decks use cushioning systems to reduce this impact — a cushioned treadmill is significantly easier on joints than running on asphalt — but impact is still present. Users with existing knee or hip injuries should consult a physiotherapist before running on a treadmill.
Rowing machines are low-impact. The rowing motion is non-weight-bearing, so there is no footstrike force going through your knees or hips. This makes rowing highly suitable for users with lower limb injuries, post-surgery rehabilitation (with medical clearance), or anyone who finds running uncomfortable. The main caution with rowing is back position — poor form can strain the lower back.
For users with joint concerns, rowing wins the treadmill vs rowing machine comparison on impact alone.
Treadmill vs Rowing Machine: Space Requirements
| Machine | Typical footprint | Foldable? | Ceiling height concern? |
|---|---|---|---|
| Treadmill | ~180cm x 85cm | Many models fold vertically | No |
| Rowing machine | ~240cm x 55cm | Most fold in half | No |
Rowing machines are narrower but longer than treadmills. Both can fold for storage. In a small room, a folding treadmill like the Horizon T202 or a folding rowing machine like the Lifespan ROWER-445 can work in a compact space.
Treadmill vs Rowing Machine: Cost in Australia
Entry-level rowing machines start from around $399 for a magnetic rower like the Lifespan ROWER-445. Mid-range water rowers and air rowers range from $929 to $1,799, such as the SMAI Air Rower.
For treadmills, entry-level home machines start around $800-$1,000. The Horizon T202 at $1,799 represents the mid-range, offering a strong motor and full running capability. Browse our full treadmill range for current pricing.
Both categories have comparable price ranges — your choice between treadmill vs rowing machine should be based on goals and joint considerations, not price alone.
Treadmill vs Rowing Machine: Which Is Better for Weight Loss?
Both machines are effective for weight loss when used consistently. The most important factor is adherence — the machine you actually use regularly will produce better results than the theoretically superior one gathering dust.
If you enjoy running or walking and find it motivating, a treadmill will serve you better. If you have joint concerns, want full-body conditioning, or find running tedious, a rowing machine may keep you more consistent.
For pure calorie burn at maximum effort, running on a treadmill at high speed edges out rowing. But for sustainable, joint-friendly daily exercise, rowing is often the better long-term choice.
Treadmill vs Rowing Machine: Which Should You Buy?
Choose a treadmill if:
- You enjoy running or are training for a running event
- You want to walk for general fitness and cardiovascular health
- Your joints are healthy and you have no lower limb injuries
- Other household members will use the machine for walking or jogging
- You want to watch TV or listen to music while exercising (easier on a treadmill)
Choose a rowing machine if:
- You have knee, hip, or lower back concerns that make running uncomfortable
- You want full-body conditioning in a single machine
- You prefer low-impact exercise
- You want to build upper body and core strength alongside cardio
- You are recovering from a lower limb injury (with medical clearance)
Try Before You Buy: Treadmill Hire in Brisbane
If you are unsure whether a treadmill suits you, Mr Treadmill offers treadmill hire in Brisbane. Try a machine at home for a week or month before committing to a purchase. It is a practical way to test how a treadmill fits into your routine. Call (07) 3865 4940 for hire availability.
Treadmill vs Rowing Machine: Quick Comparison Summary
| Feature | Treadmill | Rowing Machine |
|---|---|---|
| Calories (30 min vigorous) | ~420 cal | ~380 cal |
| Muscles worked | Lower body (quads, hamstrings, glutes) | Full body (~86% of muscle groups) |
| Joint impact | Moderate — footstrike on knees and hips | Low — non-weight-bearing |
| Cardio effectiveness | High — excellent VO2 max training | High — cardio + strength combined |
| Learning curve | Easy — walk on and go | Moderate — correct form takes 2–3 sessions |
| Typical footprint | ~180 cm × 85 cm | ~240 cm × 55 cm |
| Foldable options | Yes — many models fold vertically | Yes — most fold in half |
| Entry price (AU) | From ~$800 | From ~$399 |
| Noise level | Moderate (motor + footfall) | Low (magnetic) to moderate (air rower) |
| Maintenance | Belt lube every 6–12 months | Minimal (magnetic models) |
| Best for | Runners, walkers, general household use | Low-impact cardio, full-body conditioning |
Treadmill vs Rowing Machine — FAQ
Does rowing burn more calories than a treadmill?
At similar effort levels, running on a treadmill burns slightly more calories than rowing. However, rowing is more efficient as a full-body workout — it engages more muscle groups simultaneously, which many users find more effective for overall conditioning.
Is a rowing machine easier on knees than a treadmill?
Yes. Rowing is a non-weight-bearing, low-impact exercise with no footstrike force on the knees. A treadmill (especially running) creates impact forces through the lower limbs. For users with knee concerns, rowing is generally the safer choice.
Can you lose weight using a rowing machine?
Yes. Rowing burns significant calories and, combined with a calorie-controlled diet, is effective for weight loss. The full-body nature of rowing also helps preserve and build muscle while losing fat.
Is rowing or running better for cardio fitness?
Both are highly effective for cardiovascular fitness. Running is more specific for running performance and bone density. Rowing develops cardiovascular capacity while also building upper body and core strength. For general fitness, either machine delivers excellent cardio results.
Which is better for a small home gym — treadmill or rowing machine?
Both can work in a small space when folded. Rowing machines are narrower but longer. Folding treadmills like the Horizon T202 fold vertically and save significant floor space. If space is very limited, measure your available floor area against the folded and unfolded dimensions of your preferred model before buying.
Can I hire a rowing machine or treadmill in Brisbane?
Mr Treadmill offers treadmill hire in Brisbane. Call (07) 3865 4940 to ask about current availability and hire rates.
Browse our equipment: Treadmills for Sale Brisbane | Hire a Treadmill Brisbane | SMAI Air Rower | Lifespan Magnetic Rower. For exercise guidelines, visit the Australian Government physical activity guidelines.
Treadmill vs Rowing Machine: Learning Curve
Treadmills require almost no technique. Step on, start, walk or run. Even first-time users get an effective workout immediately. The main technique consideration is posture – upright, relaxed shoulders, natural arm swing.
Rowing machines have a steeper learning curve. Correct form follows a sequence – legs, then back, then arms on the drive; reverse on the recovery. Rounding the lower back during the drive risks injury. Most beginners need 2-3 sessions to get the movement right before training at full intensity. Short instructional videos cover the basics well, but the treadmill vs rowing machine learning gap is real.
Treadmill vs Rowing Machine: Cardiovascular Fitness
Both machines build cardiovascular fitness effectively – lower resting heart rate, improved VO2 max, better endurance. Where they differ is specificity. Treadmill training transfers directly to running performance. If you are training for a fun run, a 10km, or general running fitness, the treadmill is the more specific tool. Rowing builds a broad cardiovascular base with no lower-limb impact – excellent for users who cross-train or want conditioning without sport-specific goals.
Treadmill vs Rowing Machine: Noise
Treadmills produce a motor hum plus footfall impact noise. The footfall transmits through the floor and is noticeable below or adjacent. Rowing machines vary by type. Magnetic rowers like the Lifespan ROWER-445 are quiet – ideal for apartments. Air rowers like the SMAI Air Rower produce a flywheel whoosh that some find motivating. For noise-sensitive situations, a magnetic rower is quieter than a running treadmill.
Treadmill vs Rowing Machine: Motivation and Consistency
The machine you actually use consistently produces results. A treadmill suits users who enjoy walking or running, want to multitask with TV or podcasts, or have running goals like a race or fun run. A rowing machine suits users who prefer full-body effort, enjoy a rhythmic meditative workout, or cross-train for sports with pulling movements like kayaking or swimming.
Treadmill vs Rowing Machine: Resale Value
Both hold reasonable second-hand value in Brisbane when well maintained. Horizon and Sole treadmills sell well on the used market. Mr Treadmill buys used equipment – call (07) 3865 4940. Our used treadmills in Brisbane section lists current well-maintained second-hand machines at reduced prices.
Treadmill vs Rowing Machine: Final Recommendation
For a first home cardio machine, we recommend a treadmill for most buyers. The lower learning curve, household-wide appeal, and direct fitness benefits make it the more versatile starting point. If you already have a treadmill and want cross-training, or if running is uncomfortable due to joint issues, a rowing machine is the right complementary purchase. Browse our full treadmill range, check our hire options, or call (07) 3865 4940 for personal advice.
Treadmill vs Rowing Machine: Building a Home Gym on a Budget
If budget is a primary concern, the treadmill vs rowing machine comparison shifts in favour of rowing. Entry-level magnetic rowing machines like the Lifespan ROWER-445 provide a full-body cardio workout at a lower price point than a comparable quality treadmill. For buyers focused on value per workout, a mid-range rowing machine delivers excellent conditioning per dollar spent.
That said, if you anticipate other household members using the machine – partners, teenagers, parents – a treadmill has broader appeal. Walking is accessible to almost anyone regardless of fitness level or age, while rowing requires the technique and upper body engagement that some users find uncomfortable or unfamiliar.
Treadmill vs Rowing Machine: Maintenance Requirements
Treadmills require regular maintenance – belt lubrication every 6-12 months, belt replacement every 3-5 years, and annual roller and motor checks. This is straightforward preventive care that Mr Treadmill handles across Brisbane. Neglecting treadmill maintenance leads to motor strain and premature belt wear.
Rowing machines, particularly magnetic models, have minimal maintenance requirements. The resistance mechanism is sealed and requires no user servicing. Air rowers need occasional cleaning of the flywheel housing. Water rowers require water treatment tablets every few months to prevent algae growth. Overall, rowing machines have lower ongoing maintenance demands than treadmills.
If you want to minimise time and cost spent on machine upkeep, a magnetic rowing machine has the edge in the treadmill vs rowing machine maintenance comparison. If you are comfortable scheduling annual treadmill servicing, the ongoing cost is low and manageable.
