Rowing Machine vs. Elliptical: What Is the Better Workout?

If you’re looking to switch up your workout routine with a piece of indoor exercise equipment, you may be trying to decide whether a rowing machine or an elliptical is the right choice for you. These two pieces of workout equipment are extremely popular but feature key differences that are worth considering as you decide which machine you want to invest in. 

If you’re weighing a rowing machine vs. elliptical, here’s everything you need to know, including:

• Elliptical and rowing machine workouts: The basics

• The key differences between rowing machines and ellipticals

• Should you buy an elliptical trainer or rowing machine?

Let’s get started! 

Elliptical and rowing machine workouts: The basics

There’s a reason ellipticals and row machines are two of the most sought-after pieces of workout equipment on the market right now, as they offer a slew of benefits for both fitness newcomers and seasoned athletes alike. But how do each of these machines work, and what benefits do they both offer? 

How ellipticals and rowing machines work

Both machines are indoor options designed to simulate the motions of their outdoor counterparts. Elliptical trainers use a combination of handles and pedals to mimic walking, running, and climbing stairs, while rowing machines include a sliding seat, handle, and chain to simulate the motion of rowing a boat. 

The benefits of ellipticals and rowing machines

Before we dig into the major differences between indoor rowers and ellipticals, it’s worth discussing the benefits they share: 

• Low-impact workouts: Both machines feature smooth, gliding motions that don’t put undue stress on your joints. These workouts will go easy on your joints without sacrificing your calorie burn, making them a perfect workout option for beginners or those prone to injuries.

• Cardio workouts: Both machines provide effective cardiovascular workouts that improve your heart health, increase your lung capacity, and boost your overall endurance.

• Workout versatility: Both elliptical and rowing machine workouts can be tailored to your current fitness level, so you can easily determine the intensity of your workout by your output. You’ll also be able to participate in higher-intensity or lower-intensity workouts depending on your fitness level or goals. 

Rowing machines vs. ellipticals: Key differences to keep in mind

While both rowing machines and ellipticals offer effective cardio workouts, they differ significantly in the specific benefits they provide and the mechanics of how they operate. Below, we’ll dive into the key differences of ellipticals vs. rowing machines, including: 

• Muscle engagement

• Barrier to entry 

• Calorie-burning potential

• Cardiovascular impact

• Customizable intensity levels

• Versatility and variability 

• Space savings

• Core strength and posture improvement. 

Let’s dive in: 

1. Muscle engagement

Rowing machines have a major leg up on ellipticals when it comes to targeting multiple muscle groups. Indoor rowers target your upper body, lower body and core as your legs drive your initial push, your core and back muscles work to propel yourself backwards, and your chest and triceps kick into action in the Finish position. In fact, each rowing stroke engages a whopping 86% of your body’s muscles, making it a highly effective (and efficient!) workout. 

While ellipticals certainly offer more of an  upper-body workout than treadmills or traditional running, the emphasis is still mainly on your leg muscles, particularly if your elliptical model only offers stationary handlebars. 

The winner: Rowing machines

2. Barrier to entry

Ellipticals are relatively straightforward to use, with a simple pedal motion and adjustable resistance levels. Rowing machines, on the other hand, may require some initial practice and training to learn proper technique and coordination. 

The winner: Ellipticals

3. Calorie-burning potential

If you’re looking to burn fat, you want a piece of workout equipment that allows you to burn more calories in less time. Because rowing combines cardiovascular intensity with better muscle engagement, it creates a perfect storm for torching calories and melting away unwanted pounds.

For example, depending on your fitness level, weight, and intensity level, a 20-minute workout on a rowing machine can burn between 300 and 350 calories. On an elliptical, it would take you over 43 minutes to reach that threshold. Your time is precious, and rowing machines definitely jive better with busier schedules if you’re looking to squeeze in a highly efficient workout in a short amount of time. 

The winner: Rowing machines

4. Cardiovascular impact

Again, because of the full-body nature of rowing workouts, you’ll experience more energy expenditure, making your cardiovascular system work harder. With each stroke you take, rowing will engage your entire body, demanding more oxygen and blood flow to fuel your muscles and taking your heart rate to new heights.

While ellipticals are certainly effective for cardiovascular conditioning, they might not push the heart and lungs as hard as rowing, especially at higher intensities.

The winner: Rowing machines

5. Customizable intensity levels

Elliptical workouts give you the power to control your intensity with adjustable resistance levels on the machine. While rowing, you’ll increase your own pressure to customize the intensity. 

The winner: It depends! Some people may like the motivational push they get from having their intensities or incline automatically adjusted, while others may enjoy having control over their output to either push themselves harder or scale back, if needed. 

6. Versatility and variability

Let’s face it: Working out can be a little boring, making it hard to get into a routine and stick with it. However, many rowing machines offer a range of workout options, including simulated rowing workouts, interval training, and drills. This versatility can help keep your workouts challenging and engaging, preventing the monotony that makes you dread lacing up your sneakers day after day.

While ellipticals do offer different resistance levels and workout programs, the range of motion and exercise options may be more limited compared to rowing machines. 

The winner: Rowing machines

7. Space savings 

Depending on which model you choose, you may be able to save some space in your home with an elliptical. Very basic models tend to take up less space than a rowing machine, so if you’re working with a smaller footprint, you may favor an elliptical. Be sure to do your research ahead of time to see what kind of space you have to work with in your home gym and how much space your manufacturer recommends allotting for your equipment.

The winner: Ellipticals 

8. Core strength and posture improvement 

If you’re looking to focus some attention on your core, a rowing machine is a fantastic pick. Rowing requires a strong core and promotes proper posture throughout the exercise. The pulling motion engages your abdominal and back muscles, helping you to develop a stronger core and even improve your overall posture. 

Ellipticals provide less emphasis on core activation, so depending on your fitness goals and which parts of your body you’re most looking to target, a rowing machine may be the better option for you.

The winner: Rowing machines

So, should you buy an elliptical trainer or rowing machine?

When it comes to overall effectiveness, rowing machines definitely take the crown. They offer a superior combination of cardiovascular engagement, full-body muscle activation, and calorie-burning potential. So, if you’re looking for a workout that delivers maximum results in minimum time, rowing machines are the way to go.

Looking to take your fitness journey to the next level? Embrace the power of rowing with Hydrow. Our rowing machines offer all the above benefits of a rowing machine along with an immersive experience that transports you to the most beautiful places on earth. Plus, our workout library includes over 4,000 workouts, all led by world-class Athletes who will keep you motivated and help you improve no matter where you’re at on your fitness journey. 

Get on board, grab that handle, and row your way to a fitter, stronger, and more fabulous you!