ROWING VS TREADMILL!

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You walk into the gym at 5:30 p.m. on a Tuesday, hyped up and ready for your weekly run, when the inevitable happens: all the treadmills are taken. You’ve been neglecting your cardio, and now you know you need to get something in. What machine should you pick instead?

Enter: the rower.

You might only associate rowing with intense CrossFit sessions or the crew team from high school, but the machine is less intimidating than it seems. It’s a great low-impact, full-body workout that anyone—men or women—can do.

So should you wait it out for a treadmill, or give the rower a shot? “Both are excellent tools in the cardiovascular health toolbox,” says Sohee Carpenter, PhD, CSCS*D, a fitness coach and industry expert.

We asked top trainers to break down the pros and cons of each cardio machine so you can choose what fits your fitness goals best.

Meet the Experts:

  • Sohee Carpenter, PhD, CSCS*D, is a fitness coach and exercise science expert.

  • Erica Coviello, CPT, is a level 2 certified RRCA running coach and owner of Run Fit Stoked.

  • Michelle Reno-Parolini, CPT, is a master trainer at Concept2 and Director of Training and Product Strategy at RowHouse.

How These Machines Work

Both the treadmill and the rower give your cardiovascular system a solid workout—but in different ways.

Your Body on the Treadmill

A treadmill replicates walking, jogging, or running outdoors, says Coviello. It primarily engages the quads, hamstrings, glutes, core, and calves—making it great for building power, strength, speed, and endurance.

That said, running involves more joint impact, especially in the knees and hips. This impact can help increase bone density, but might not be ideal for individuals with joint issues. Always check with your doctor before starting a running program if you’ve had lower body injuries.

Your Body on the Rower

The rower is a full-body workout. Unlike the treadmill, where upper body engagement is minimal, the rowing machine forces you to recruit your upper back, biceps, quads, and glutes, says Reno-Parolini.

“This means higher energy demand (calorie burn) and increased oxygen use (aerobic capacity), even at moderate intensity,” she explains. It’s also low-impact, making it a great option for people with joint concerns.

However, the rower does require more technical skill. Without proper form, you may not see the full benefits—or worse, risk injury. A few sessions with a coach or trainer can go a long way in dialing in your technique.

Treadmill vs. Rower: Which One Matches Your Fitness Goal?

Both machines offer major benefits. Here’s how they compare, depending on your goals:

For Weight Loss

Fat loss ultimately comes down to calories burned versus calories consumed. Since the rower engages more muscles, it can burn more calories in less time than the treadmill at similar intensity levels.

Still, the best machine for weight loss is the one you’ll use consistently. If you dread the rower but enjoy running, stick with the treadmill.

For Strength

While traditional strength training is the most effective way to build muscle, cardio machines can also support strength gains. The treadmill can help strengthen your glutes and quads—especially with an incline. The rower, on the other hand, works the entire body and offers more resistance, helping you build functional strength.

For Cardiovascular Health

Both machines are excellent for heart health, says Carpenter. What matters more is how often and how intensely you use them. Low-intensity (Zone 2) cardio improves endurance and cellular energy efficiency. High-intensity cardio strengthens your heart's ability to pump blood.

The American Heart Association recommends:

  • 150 minutes of moderate-intensity cardio, or

  • 75 minutes of high-intensity cardio per week

Either machine can help you meet those numbers.

How to Get Started

Whether you’re new to these machines or looking to mix things up, here are two beginner-friendly workouts to try:

On the Rower

  • For a quick, high-intensity session:
    Row at max effort for 30 seconds, rest for 30 seconds. Repeat for 5 rounds. This builds power and increases your anaerobic threshold. Want more challenge? Add rounds or sprint time.

  • For steady-state (Zone 2) cardio:
    Maintain a slow to moderate pace for 5 to 10 minutes. Gradually increase the duration as your endurance improves.

On the Treadmill

  • For a strength-based cardio workout:
    Try hill intervals. Walk or jog on a 6-10% incline for 2 minutes, followed by 1 minute of flat recovery. Repeat for 15–20 minutes.

  • For heart-rate-focused training:
    Keep a steady jog or walk at 70–80% of your maximum heart rate for 20–30 minutes.


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