Does a Rowing Machine Burn Fat?

People get into exercise for different reasons, such as to lose weight or trim inches, to train for a race or event, or to improve their overall health. But underlying all these motivations is one that most people have in common: They want to reduce their body fat or change their body composition. As such, a common consideration for folks thinking about investing in home fitness equipment like a rowing machine is whether or not it is effective for fat burning. 

So, is rowing an effective exercise for burning fat? Absolutely. Here, we’ll explain why rowing helps activate the processes that burn fat and how to get the most fat-burning power out of your rowing workouts. 

Let’s get started!

The science behind fat loss

First, let’s talk a little about the process of fat loss. When we use the phrase “burn fat” or “fat loss,” we are really referring to which of your body’s energy systems we are tapping into with various types of exercise. Stored fat is not the body’s preferred source of energy—it would rather rely on the carbohydrates and protein that you are eating, which are much easier to utilize—so the trick is getting your body into a state where it is forced to tap into those fat stores.

How do you do that? To start, try cutting back on more processed foods like white bread, pastries, and sugary snacks that give you quick energy but leave you hungry again soon after. Instead, stock up on foods that keep you feeling satisfied longer, such as protein-rich and fiber-filled snacks and meals. Adding in regular exercise and extra movement will keep your body's engine running strong, which means you'll burn more energy throughout the day and be more likely to use stored fat for fuel.

The best way to increase your metabolism? Through full-body exercise like the kind you can get on a rowing machine. 

Related blog: How a Rowing Machine Helped Me Lose 75 Pounds and Relieve My Chronic Migraines

Does a rowing machine burn fat?

Yes! There are many aspects of working out with a rowing machine that help the body utilize stored fat for energy: 

1. Rowing is a full-body workout

While you can certainly use your workouts to target different parts of your body—bicep curls are going to build your arms, not squats—the same is not quite true when it comes to fat burning. If you want to burn fat, regardless of where on your body it is stored, full-body workouts are the best approach. 

Why? The more muscles you are using, the more energy is required to power them, and the more likely you are to tap into your fat stores. Given the fact that rowing engages 86% of the muscles in the body, it’s a fantastic solution.

2. Rowing boosts metabolism

Studies have shown that high-intensity interval training (HIIT) is one of the most effective strategies for increasing your metabolism and promoting long-term fat loss. With a rowing machine, you can do HIIT workouts that are low impact (gentle on your joints), offering the opportunity for everyone to get these metabolism-boosting perks regardless of their age or fitness level. 

3. Rowing builds muscle mass

You may have heard the phrase “muscle burns more calories than fat,” which is true. The more muscle you have, the higher your resting metabolic rate will be. In other words, if you focus on workouts like rowing that build lean muscle mass, your muscles will require more energy throughout the day, boosting your fat loss.

Related blog: What Muscles Does a Rowing Machine Work?

4. Rowing keeps you engaged and motivated

There are tons of workout types you can do on a rowing machine, from HIIT to lower-intensity steady-state cardio. This variation can help keep you committed and consistent in your exercise regimen, which is the key if you are looking to achieve lasting fat burning. Plus, if you’re rowing on an immersive rowing machine like Hydrow, you can keep your motivation high with our team of engaging instructors cheering you on and beautiful locales in your workout videos. 

Tips for burning fat with rowing machines

Now that we’ve established the “how” of fat burning and why rowing is up for the job, there are a few things you can do to get the most out of your rowing workouts when it comes to fat loss. Consider these tips each time you sit down on the rowing machine: 

1. Vary the intensity and types of your workouts

While HIIT is particularly effective at boosting your metabolism, challenging your body in different ways is key for fat loss (as well as weight loss and improving your health in general). Be sure to mix in some lower-effort steady-state endurance workouts to strengthen your heart and lungs and some strength training to build your muscles.

2. Row often

You can row every day if you want to, as long as you’re mixing up your workouts. In fact, maintaining a regular exercise regimen is vital to keeping your resting metabolic rate high—as long as you aren’t working out so much that it leads to overeating or overtraining. 

3. Don’t forget high-quality nutrition

Exercise is just one part of the fat-burning puzzle—the way you eat is the other. While there is no “one size fits all” diet for fat loss, we recommend favoring lean proteins, healthy fats, fruits and vegetables and limiting processed carbohydrates and sugars.

Start rowing today!

There are many factors that influence your ability to burn fat, an important one of which is your exercise regimen. If you are considering investing in high-quality home exercise equipment that will help you achieve your fat-burning goals, consider a Hydrow rowing machine. You’ll get the full-body, muscle-building, metabolism-boosting perks of rowing in a sleek, attractive package.

Hydrow’s extensive library of workout content is led by our team of world-class and Olympic Athletes and filmed in stunning locations around the world. Whether you’re looking to do a rowing workout or cross-train with yoga, Pilates, circuit training, and mobility training, you’ll be transported to gorgeous global destinations that keep you motivated to come back again and again. 

Learn more about the benefits of a Hydrow rowing machine today!