If you’re looking to add a cardio machine to your home gym or mix up your routine, you might be wondering what is better elliptical or rowing machine. Both are fantastic low-impact options, but they work your body in very different ways.
This comparison guide will break down the details so you can pick the machine that best fits your fitness goals, body, and preferences. We’ll look at the muscles worked, calorie burn, joint impact, and overall benefits of each.
What Is Better Elliptical Or Rowing Machine – Fitness Comparison Guide
To truly answer this, we need to look at each machine’s core function. An elliptical is primarily a lower-body focused cardio machine that mimics a cross between running and stair climbing. A rowing machine, or ergometer, is a full-body workout that simulates the action of rowing a boat.
Your personal answer depends on what you want to achieve. Let’s get into the specifics.
Breaking Down the Elliptical Trainer
Ellipticals provide a smooth, gliding motion. Your feet never leave the pedals, which makes it a truly low-impact choice. Many models come with moving arms handles to add a bit of upper-body engagement.
Key Benefits of the Elliptical
* Extremely Low Impact: Ideal for anyone with joint issues, recovering from injury, or who is significantly overweight. It’s gentle on ankles, knees, and hips.
* Familiar Motion: The movement is intuitive and easy to learn, making it great for beginners.
* Versatile Workouts: You can pedal forward or backward to target different leg muscles. Many machines have adjustable incline and resistance.
* Hands-Free Option: You can let go of the handles to focus on balance and core, or even incorporate light weights.
* Good for Steady-State Cardio: Excellent for longer, endurance-focused sessions where you want to maintain a steady heart rate.
Muscles Worked on the Elliptical
The focus here is mostly on the lower body:
* Quadriceps (front of thighs)
* Hamstrings and Glutes (back of thighs and butt)
* Calves
* With arm handles: Shoulders, chest, and back get light engagement.
* Core muscles work to stabilize your body.
Breaking Down the Rowing Machine
Rowing is a sequential, full-body exercise. The drive is powered by your legs, followed by a core swing back, and finished with an arm pull. Then you return to the starting position in a controlled manner.
Key Benefits of the Rowing Machine
* True Full-Body Workout: It effectively engages over 85% of your major muscle groups in one fluid motion.
* High Calorie Burn: Because so many muscles are working, rowing burns a significant amount of calories in a short time.
* Builds Strength and Endurance: The resistance component helps build muscular endurance and, to some degree, strength.
* Excellent for Posture: It strengthens the back, shoulders, and core, which can combat slouching from desk work.
* Efficient: You get both cardio and strength benefits in one time-efficient workout.
Muscles Worked on the Rower
Rowing engages muscles in a specific order:
1. The Leg Drive: Quads, hamstrings, and glutes.
2. The Core Swing: Abdominals and lower back.
3. The Arm Pull: Lats, rhomboids, biceps, and forearms.
Head-to-Head Comparison: Key Factors
Let’s put them side-by-side on the criterial that matter most.
Calorie Burn and Cardiovascular Fitness
Both machines provide superb cardio workouts. However, because rowing uses more muscle mass, it typically burns more calories per minute at a similar perceived effort level. A vigorous 30-minute rowing session can often out-burn a similar elliptical session.
That said, you can increase calorie burn on the elliptical by using higher resistance, incline, or interval training. The winner here depends on intensity, but rowing has a slight edge for max calorie expenditure.
Muscle Building and Toning
This is a clear win for the rowing machine. The resisted pulling motion and powerful leg drive provide better strength-building stimulus, particularly for the back, arms, and posterior chain (glutes/hamstrings). The elliptical offers mainly endurance toning for the legs with minimal resistance for the upper body.
Joint Impact and Safety
The elliptical is the undisputed champion for low impact. It’s often recommended for physical therapy. Rowing is also low-impact—your joints don’t bear weight—but the repetitive motion can strain the lower back if done with poor form. Proper technique on the rower is non-negotiable.
Learning Curve and Ease of Use
Anyone can get on an elliptical and start moving. The rowing machine has a technique that must be learned to be effective and safe. It takes practice to coordinate the leg-core-arm sequence properly. Bad rowing form is common and reduces the workout’s benefits while increasing injury risk.
Boredom Factor and Engagement
This is subjective. Some find the elliptical monotonous, while others enjoy zoning out. Rowing’s full-body coordination can feel more engaging and mentally stimulating for many people. The rhythm of the stroke can also be quite meditative once you get the hang of it.
Who Should Choose the Elliptical?
* Individuals with chronic knee, hip, or ankle pain.
* Those new to exercise or looking for a very simple start.
* People who enjoy long, steady-state cardio sessions (like watching a show while working out).
* Anyone seeking a reliable, low-risk machine for general heart health.
* Folks who want to combine upper and lower body movement without a complex technique.
Who Should Choose the Rowing Machine?
* Those wanting a time-efficient, full-body workout combining cardio and strength.
* People looking to improve back and core strength for better posture.
* Fitness enthusiasts wanting a high-calorie-burn workout in a shorter time.
* Individuals without significant lower back issues (or who are willing to learn perfect form).
* Anyone bored with traditional treadmills and ellipticals and wanting a new challenge.
Making Your Final Decision: A Simple Checklist
Ask yourself these questions:
1. What is your primary goal? Fat loss & full-body tone (Rower) vs. Joint-friendly cardio & leg endurance (Elliptical).
2. Do you have any injuries? Bad knees/hips (Elliptical) vs. Chronic lower back issues (Caution with Rowing).
3. How much space do you have? Rowers often fold more compactly than many ellipticals.
4. What’s your budget? You can find decent rowers at various price points; quality ellipticals can be more expensive.
5. Will you commit to learning form? If not, the elliptical is the safer, easier choice.
FAQ Section
Is rowing or elliptical better for belly fat?
No single exercise targets belly fat. However, because rowing burns more calories and builds more muscle across the entire body, it can be more effective for overall fat loss, which includes abdominal fat, when combined with a good diet.
Can you build muscle with an elliptical?
You can build muscular endurance and tone, but it’s not ideal for significant muscle building. The resistance is generally too light and the motion too cardio-focused for hypertrophy.
Is 20 minutes of rowing enough?
Absolutely. A vigorous, focused 20-minute rowing workout can be an extremely effective full-body session. It’s about intensity and consistency, not just duration.
Which is better for seniors: elliptical or rower?
For most seniors, the elliptical is the safer, more accessible recommendation due to its simplicity and extreme low impact. Rowing can be excellent for maintaining strength and posture, but only if taught properly and if the individual has good lumbar spine health.
Can I use both machines?
Yes! Using both is an outstanding strategy. You could row on strength-focused days and use the elliptical for active recovery or longer, lower-intensity cardio days. This variety prevents overuse injuries and beats boredom.
The best machine is the one you will use consistently. Try both at a local gym if you can. Pay attention to which workout you enjoy more and which leaves you feeling better afterward. That personal experience, combined with your specific goals and physical considerations, is the ultimate answer to what is better elliptical or rowing machine for you.