Treadmill vs Rowing Machine: Which One is Better for Cardio & Weight Loss?

Key Takeaways

• Running on a treadmill can burn 576 calories per hour at a moderate pace (12-minute per mile) for a 155-pound individual.
• Rowing machines offer a full-body workout and burn approximately 504 calories per hour for the same 155-pound individual.
• Rowing is low-impact, making it easier on the joints compared to running.
• High-Intensity Interval Training (HIIT) on either machine maximizes calorie burn and fat loss.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE Treadmills: Starting at $1149.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level. Our intuitive consoles track progress, and the extensive warranties highlight their quality. SOLE SR550 Rowing Machine: Priced at $1,349.99, the SOLE SR550 rowing machine makes exercise more enjoyable with an ultra-smooth air and eddy current resistance motion to create a realistic 'on the water' sensation. With a 10.1-inch touch screen, built-in apps, and screen mirroring capabilities, this rower provides an immersive workout experience.

Quick Comparison between Treadmills & Rowing Machines

Criteria	Treadmill	Rowing Machine
Type of Movement	Walking or running primarily targeting the lower body	Pulling motion engaging the entire body
Impact on Joints	Can be high-impact, especially when running	Low-impact, suitable for those with joint issues
Muscle Engagement	Primarily engages lower body muscles	Engages upper and lower body muscles
Core Strengthening	Minimal core engagement	Significant core engagement
Calorie Burn	Burns approximately 576 calories/hour at a moderate pace (12-minute per mile) for a 155-pound individual. This can increase to about 720 calories per hour for more vigorous running at 6 mph (10-minute per mile) - Nike.	Burns approximately 504 calories/hour for the same 155-pound individual - Nike.
Cardiovascular Benefits	Improves heart health and stamina	Improves heart rate, lung capacity, and endurance
Space Requirement	Typically larger and requires more space	Generally more compact but longer in length
Noise Level	Can be noisy due to footfalls and motor noise	Generally quieter, especially magnetic models
Price Range	$300 to over $5,000	$150 to over $3,000
User Weight Capacity	200-400 lbs (varies by model)	250-500 lbs (varies by model)
Skill Level Required	Easy to use, minimal learning curve	Requires some technique for effective use
Workout Variety	Offers speed and incline adjustments	Limited to rowing variations

Treadmill Benefits

Treadmills offer a straightforward way to engage in cardiovascular exercise, allowing you to walk, jog, or run at your own pace. The SOLE F85 treadmill has a robust build and advanced features such as a 4.0HP motor, 15 incline levels, and 6 decline levels - making it a reliable choice for home workouts.

Some key benefits of treadmills include:

• High Calorie Burn: Running can burn a significant number of calories, which is excellent for weight loss.
• Versatility: You can adjust the speed and incline to vary your workouts.
• Convenience: Treadmills are easy to use and perfect for indoor workouts.

Rowing Machine Benefits

Rowing machines, like the SOLE SR550, offer a different set of advantages. They provide a full-body workout that engages multiple muscle groups simultaneously, making them highly efficient for both cardio and strength training. From your legs and core to your back and arms, rowing provides a comprehensive workout.

This full-body engagement means you can burn a substantial number of calories while also building muscle, which is crucial for long-term weight loss and metabolic health.

• Legs: Pushing off with your legs works your quads, hamstrings, and calves.
• Core: Keeping your body stable engages your abs and lower back.
• Upper Body: Pulling the handle works your back, shoulders, and arms.

Calorie Burn Comparison

Calories Burned on Treadmill

Running on a treadmill can burn a significant number of calories. For instance, a person weighing 155 pounds can burn approximately 576 calories by running at a pace of 12 minutes per mile. If you increase the speed or add an incline, the calorie burn can be even higher.

The SOLE TT8 treadmill is an excellent choice for those looking to maximize their calorie burn. It’s a commercial grade treadmill with 2 motors that adjust the incline (15 levels) and decline (6 levels) features of the treadmill - allowing you to customize your workout for optimal results.

Calories Burned on Rowing Machine

Rowing machines also offer a substantial calorie burn, especially given their full-body engagement - a person weighing 155 pounds can burn around 504 calories with a moderate pace of rowing. The SOLE SR550 rowing machine is designed for high performance and can help you achieve these calorie-burning goals.

Impact on Muscles

Muscles Targeted by Treadmills

Treadmills primarily target the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. Running or walking also engages the core muscles to some extent, helping to improve overall stability and balance.

Using the incline feature on a treadmill can further enhance muscle engagement, particularly in the glutes and hamstrings. All SOLE treadmills have this incline feature - only the F85 and TT8 have a decline feature to help you target these muscles more effectively.

Muscles Targeted by Rowing Machines

Rowing machines provide a comprehensive full-body workout - in fact, they engage approximately 86% of the body's muscles (legs, core, back, and arms) making them highly efficient for building muscle and improving overall strength.

The rowing motion starts with a powerful leg push, followed by a core-driven pull and finishes with an arm pull. This sequence ensures that multiple muscle groups are engaged, providing a balanced workout. Our rower is built with a combination of air and magnetic resistance so that users will feel a realistic “on the water” sensation.

Accessibility & Convenience

Space Required

Treadmills generally require more space than rowing machines. They are larger and need a dedicated area for safe use. However, many modern treadmills, like the F65, come with foldable designs to save space when not in use.

Rowing machines are typically more compact and can be stored vertically, making them a better option for smaller spaces. The SOLE SR550, for example, is designed with space efficiency in mind since it can also be folded. 

Maintenance Needs

Both types of equipment require regular maintenance to ensure longevity and performance.

• Treadmills: Regularly check the belt alignment and lubrication. Keep the deck clean and dust-free.
• Rowing Machines: Inspect the chain or cord for wear and tear. Clean the seat rail to ensure smooth movement.

Noise Levels

Noise levels can be a concern, especially if you live in an apartment or share your living space.

Treadmills can be noisy, particularly when running at higher speeds or using the incline feature. All SOLE treadmills come with advanced Cushion Flex Whisper Deck to reduce the impact when running and may help with noise reduction in mind.

Rowing machines are generally quieter. The SR550 rowing machine operates smoothly and quietly, making it a great option for those who need a quieter workout environment.

Treadmill Workouts

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense activity followed by brief periods of rest or lower-intensity exercise. This method is highly effective for burning calories and improving cardiovascular fitness.

For example, you might sprint for 30 seconds and then walk for 1 minute, repeating this cycle for 20-30 minutes, to maximize calorie burn and keeps your metabolism elevated even after the workout.

Brisk Walking

Walking briskly on a treadmill can also be an effective workout, especially for beginners or those with joint issues. A steady pace of about 3-4 miles per hour can help you burn calories without putting too much strain on your body.

Incline Training

Using the incline feature on your treadmill can significantly increase the intensity of your workout. Walking or running uphill engages more muscles, particularly in the legs and glutes, and can lead to higher calorie expenditure.

Rowing Machine Workouts

Power Intervals

Power intervals on a rowing machine involve short bursts of maximum effort followed by a recovery period. This type of workout is excellent for boosting cardiovascular fitness and burning a high number of calories in a short amount of time.

For example, you can row at your maximum effort for 20 seconds, then row at a slower pace for 40 seconds. Repeat this cycle for 20 minutes. This method keeps your heart rate elevated and engages both your aerobic and anaerobic systems.

Pyramid Workouts

Pyramid workouts on a rowing machine gradually increase and then decrease the intensity of your rowing. This variation not only keeps the workout interesting but also challenges your muscles in different ways.

Start with a 1-minute row at moderate intensity, followed by a 1-minute rest. Then row for 2 minutes and rest for 2 minutes. Continue increasing the rowing time by 1-minute increments until you reach 5 minutes, then work your way back down.

Final Thoughts

Consider what type of workout you enjoy more. If you love running or walking, a treadmill might be the better choice. If you prefer a full-body workout with less impact on your joints, a rowing machine could be ideal.

Also, think about the space you have available and how much noise you can tolerate. These practical considerations can make a significant difference in your overall satisfaction with your equipment.

At SOLE, we have one rowing machine model and seven treadmill models. The treadmills can be further categorized into foldable and non-foldable designs. Choosing between a treadmill and a rowing machine ultimately comes down to your personal preferences, fitness goals, and any physical limitations you might have.

Frequently Asked Questions (FAQ)

Which burns more calories, treadmill or rowing machine?
Both machines are excellent for burning calories, but treadmills typically have a slight edge, especially when running at higher speeds or using the incline feature. However, rowing machines offer a full-body workout, which can also lead to substantial calorie burn.

Is a rowing machine or treadmill better for joint health?
Rowing machines are generally better for joint health due to their low-impact nature. They provide a smooth, gliding motion that minimizes stress on the joints. Treadmills can be high-impact, especially when running, but walking or using the incline feature can reduce joint stress.

How do treadmills and rowing machines differ in muscle engagement?
Treadmills primarily engage the lower body muscles, such as the quadriceps, hamstrings, calves, and glutes. Rowing machines provide a comprehensive full-body workout, engaging the legs, core, back, and arms, making them efficient for building muscle and improving overall strength.

What are the space and noise considerations for treadmills and rowing machines?
Treadmills generally require more space and can be noisy due to footfalls and motor noise. Many models, like the SOLE F80, are foldable to save space. Rowing machines are typically more compact and quieter, especially magnetic models like the SOLE SR550, making them a great option for smaller spaces and quieter environments.