Rowing is a moderate-intensity activity. A 155-pound person burns approximately 201.7 calories in 30 minutes and 403.3 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.
📊 Calories Burned by Weight and Duration
Estimated calories burned doing Rowing at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 84.5 cal | 100.8 cal | 117.1 cal | 133.5 cal |
| 30 min | 169 cal | 201.7 cal | 234.3 cal | 266.9 cal |
| 45 min | 253.6 cal | 302.5 cal | 351.4 cal | 400.4 cal |
| 60 min | 338.1 cal | 403.3 cal | 468.6 cal | 533.8 cal |
* Estimates are based on MET values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
About Rowing
Rowing is one of the most complete cardiovascular exercises available, engaging approximately 86% of the body's muscles in each stroke. A 155-pound person burns around 201.7 calories in 30 minutes on a rowing machine or on the water. The drive phase targets the legs, back, and arms sequentially, developing both cardiovascular endurance and muscular strength.
Rowing is low-impact, making it suitable for those who need to avoid running. Regular rowing improves cardiovascular fitness, posture, and upper body pulling strength. Ergometers (rowing machines) allow precise indoor training year-round.
⚖️ Compare With Other Exercises
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Table Tennis (Ping Pong) | 149.2 cal |
| Lifting Weights | 177.3 cal |
| Soccer | 258.7 cal |
| Boxing | 265.7 cal |
| Chopping Wood | 177.7 cal |