If you’re trying to decide which is better elliptical or rowing machine for your home gym, you’re looking at two of the best total-body cardio options available. Both are fantastic, but they suit different goals and bodies.
Elliptical Or Rowing Machine
This guide breaks down the key differences. We’ll look at the muscles worked, calorie burn, joint impact, and overall benefits. By the end, you’ll know exactly which machine fits your fitness journey.
Muscle Groups and Workout Focus
Understanding which muscles get the most attention is crucial. It helps you choose based on your strength and conditioning goals.
The elliptical is primarily a lower-body and cardio machine. Your legs do the majority of the work in a smooth, circular motion.
- Main muscles worked: Quadriceps, hamstrings, glutes, and calves.
- Secondary engagement: You also use your core for stability and your arms if you use the moving handles.
- Movement pattern: It mimics walking or running but without the harsh impact on your joints.
The rowing machine is a true total-body workout. Every stroke requires coordinated effort from your legs, core, and arms.
- Main muscles worked: Legs (quads, hamstrings), back (lats), shoulders, and arms.
- Secondary engagement: Your core is intensely engaged throughout the entire motion for power transfer.
- Movement pattern: It follows a 60% legs, 20% core, 20% arms power sequence.
Calorie Burn and Cardiovascular Benefits
Both machines are excellent for heart health. The actual calories you burn depends mostly on your effort and duration.
On average, a vigorous 30-minute session on either can burn between 250-400 calories. The rower often has a slight edge because it uses more muscle mass simultaneously. You’re working almost every major muscle group with each pull, which demands more energy from your body.
For cardio, both improve stamina and lung capacity. The elliptical allows for steady-state endurance workouts more easily. The rower is superb for high-intensity interval training (HIIT), which can boost metabolic rate even after you finish.
Joint Impact and Safety Considerations
Your joint health is a top priority, especially if you have past injuries.
The elliptical is famously low-impact. Your feet never leave the pedals, so there’s no pounding on your knees, hips, or ankles. This makes it a top choice for:
- People with arthritis or joint pain.
- Those recovering from certain injuries.
- Individuals who are significantly overweight.
The rowing machine is also low-impact, as you’re seated and sliding. However, it places different stresses on the body. Poor form can lead to lower back strain or shoulder issues. With correct technique—keeping your back straight and not pulling with just your arms—it is very safe for most people.
Space, Storage, and Usability
You need to think about where the machine will live in your home.
Most ellipticals have a larger footprint and can be difficult to move. Some have wheels, but they are generally bulky. Modern rowers, especially magnetic or water resistance models, often stand upright for storage. This can reduce there floor space needed from over 8 feet long to just a few square feet.
For usability, ellipticals are very intuitive. You just step on and start moving. Rowers require a bit of learning to get the form right, but the basics can be grasped in a few minutes with a good tutorial.
Which Machine is Right for Your Goals?
Let’s match the machine to what you want to achieve.
Choose the Elliptical If:
- Your main goal is steady-state cardio and fat burning.
- You have knee, hip, or ankle concerns.
- You want a simple, meditative workout where you can watch TV easily.
- You prefer to focus on leg strength and endurance.
Choose the Rowing Machine If:
- You want a full-body strength and cardio combo.
- You enjoy high-intensity workouts and want to build power.
- You have limited space but need an efficient workout.
- You want to improve posture and strengthen your back and core.
Getting Started: A Simple First Workout for Each
Ready to try? Here’s a basic beginner session for each machine.
Elliptical Beginner Workout (20 Minutes):
- Warm up: 5 minutes at a slow, comfortable pace.
- Increase resistance slightly: 10 minutes at a pace where you can talk, but it’s challenging.
- Cool down: 5 minutes at a slow pace, letting your heart rate come down.
Rowing Machine Beginner Workout (20 Minutes):
- Warm up: 5 minutes of easy rowing, focusing on form (legs, core, arms on the drive; reverse order on the return).
- Interval training: Row hard for 1 minute, then rest (or row very slowly) for 1 minute. Repeat 5 times.
- Cool down: 5 minutes of easy rowing.
Frequently Asked Questions (FAQ)
Is rowing or elliptical better for weight loss?
Both are effective. Rowing may burn calories slightly faster due to using more muscles. Consistency and diet are the most important factors for weightloss, so pick the one you enjoy more.
Can you build muscle with an elliptical or rower?
You can build endurance and tone muscle, especially as a beginner. The rower is better for building lean muscle mass in the back, arms, and legs due to its resistance training component.
Which is easier on the back: elliptical or rowing machine?
The elliptical is generally easier on the back if you have existing issues, as it’s upright and supported. Rowing with proper form strengthens the back, but poor form can aggrevate it.
Is an elliptical or rowing machine better for seniors?
The elliptical is often recommended for seniors due to its stability, low impact, and ease of use. However, a senior in good health can benefit greatly from the gentle, full-body motion of rowing with light resistance.
Can I use both machines?
Absolutely. Using both provides excellent variety, works your body in different ways, and prevents boredom. This is a great strategy if you have access to both at a gym.
In the end, the “better” machine is the one you will use consistently. Try both if you can at a local gym. Pay attention to which workout you enjoy more and which leaves you feeling accomplished without pain. That’s the best machine for you.