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How Long should I Row to Lose Weight? – the Ultimate Guide

28. March 2025

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BY Lars Wichert

Why Rowing is Ideal for Losing Weight

Losing weight is an important goal for many, but choosing the right sport plays a crucial role. Rowing is one of the most efficient methods for getting rid of excess pounds, as it builds muscle and burns calories at the same time. The special thing: Rowing activates up to 85% of the entire musculature and combines endurance with strength training – an unbeatable combination for sustainable fat loss.
As a former Olympian and world champion in rowing, I have experienced over the years how efficient this training is. Likewise, as a lightweight, I had to deal extensively with the topic of “losing weight.” But how long should you row to lose weight effectively? Let’s answer this question step by step.

How many calories do you burn while rowing?

The calorie consumption during rowing depends on various factors: body weight, intensity and training duration, but also age plays a crucial role. The following table gives you an orientation of how many calories you can burn while rowing.

The more intensive the training, the higher the calorie consumption. Interval training with alternating levels of exertion is particularly effective, as it additionally stimulates the metabolism.

Definition of moderate and intensive rowing training

Rowing is not just rowing – the training intensity makes a big difference. That is why we distinguish between moderate and intensive training.
Moderate rowing training
  • Definition: A training that increases your heart rate and breathing rate, but still remains pleasant. You can still speak, but no longer sing.
  • Heart rate range: 65–75% of the maximum heart rate. (Rule of thumb: 220 – age = maximum heart rate. Example: 40 years = 117–135 beats per minute).
  • Perceived exertion: 11–13 on the Borg scale (“somewhat strenuous”).
  • Training duration: 30–90 minutes.
  • Stroke rate: 18–22 strokes per minute

Intensive rowing training
  • Definition: Higher load, deeper breathing, longer conversations not possible.
  • Heart rate range: 75–90% of the maximum heart rate.
  • Perceived exertion: 15–18 on the Borg scale (“very strenuous”).
  • Training duration: 15–45 minutes.
  • Example training: Interval training with 2 minutes of high intensity (stroke rate 26–36), followed by 1 minute of recovery

How long do I have to row to burn a pizza?

Have you ever wondered how long you have to train to “work off” certain foods? Rowing is an extremely effective way to burn calories, but here too, it depends on the intensity and duration of the training. Let’s take an example that many know – a Pizza Margherita. With about 800 calories, it is a typical meal that can quickly go to the hips. To compensate for this amount of calories by rowing, you would have to train for about 1 hour and 36 minutes at a moderate intensity (approx. 500 calories per hour).
But not only the pizza is interesting, but also other everyday “calorie bombs”:

  • Chocolate bar (approx. 250 kcal): With about 30 minutes of moderate rowing, you can compensate for the calorie value of a chocolate bar. If you train more intensively, this time is even shortened.
  • Burger with fries (approx. 1,000 kcal): For a classic fast food menu, you would have to row for around 2 hours to burn the calories.
  • Latte Macchiato with syrup (approx. 200 kcal): Even 20 to 25 minutes of rowing at moderate intensity can be enough.

These comparisons illustrate how quickly calories accumulate and how important it is to find a balance between diet and exercise. However, this does not mean that you have to give up your favorite dishes. Instead, you can enjoy them more consciously and compensate for them with targeted training sessions. Rowing makes it easy for you, because the high efficiency of this sport helps you to achieve your goals faster.
The time factor also plays a role: Do you only have 30 minutes? No problem! Even short, intensive training sessions, such as interval training, can help burn excess calories and improve your endurance.

Comparison: Calorie consumption when rowing vs. other sports

How does rowing compare to other popular sports?

Rowing is particularly efficient because it uses more muscle groups at the same time.

Calorie consumption and weight loss: What you should know

Calorie consumption is an important factor for losing weight, but equally crucial is the way you design your calorie deficit. A deficit occurs when you burn more calories than you consume. This is particularly effective when rowing, as you activate a large number of muscles in a short time and burn calories at the same time.
To lose 1 kg of fat, you need to save about 7,000 calories. This may seem like a lot at first, but with a calorie deficit of 500 to 1,000 calories per day, you can lose 0.5 to 1 kg per week – a pace that is considered sustainable and healthy. Rowing helps you achieve this deficit without overloading your body. Because it combines intensive training with a low risk of overload damage to joints and tendons.

But what does a healthy combination of diet and exercise look like? Here are some tips:
  • Healthy diet as a basis: Focus on whole foods such as vegetables, fruits, lean protein and whole grains. Avoid empty calories from sugar and highly processed foods.
  • Frequency and intensity of training: Plan 3 to 5 rowing sessions per week. Vary between moderate training and more intensive intervals to burn calories and build muscle at the same time.
  • Long-term perspective: Losing weight is not a short-term solution. With regular rowing, you not only reduce fat, but also build muscle, which increases your basal metabolic rate in the long term.

Healthy foods for fat loss: protein, fiber, and healthy fats.

Especially for beginners who are struggling with being overweight, rowing is an ideal choice. The low impact protects the joints, while the high calorie consumption helps to achieve quickly visible results. Combined with a balanced diet, you will reach your goals in a healthy and sustainable way.
Remember: The path to weight reduction is not a punishment, but an opportunity to do something good for your body and your health. With rowing, you have a sport that you enjoy and that is incredibly effective at the same time.

Why is rowing particularly effective for fat loss?

  • Activation of 85% of the musculature: Higher calorie consumption than many other sports.
  • Combination of strength and endurance training: Muscle building + fat burning.
  • Joint-friendly: Perfect for overweight people and people with joint problems.
  • Afterburn effect: Intensive rowing increases calorie consumption even after training.

Optimal fat burning through individual intensity control

Another advantage of rowing lies in the precise control of training intensity. While running or cycling often binds you to certain external factors such as terrain or weather, you can specifically adjust your resistance, stroke rate and pace when rowing. Rowing is ideal, especially in the so-called Fatmax range – i.e. the intensity range in which your body mainly uses fat as an energy source. Here, the heart rate moves in a range of about 55–65% of the maximum heart rate, which enables long-lasting fat burning without putting too much strain on the body.a

Long-term success through sustainability

Many diets and training programs fail because they are not sustainable. The great advantage of rowing is that it is a sport that can be integrated into everyday life in the long term. Due to the possibility of designing the training individually – be it through interval training, longer endurance units or targeted strength building – rowing can always be adapted to new fitness goals. This makes it the ideal solution for anyone who not only wants to lose weight in the short term, but also wants to achieve a healthy body composition in the long term

The best rowing machine for losing weight

If you want to use rowing as a long-term method for losing weight, you not only need motivation and discipline, but also the right equipment. This is where the AUGLETICS Eight Style comes into play – a rowing machine that combines state-of-the-art technology with maximum training comfort. This device offers a variety of advantages, especially for those who want to specifically control their fat burning and individually adapt their training.
Thanks to the precise display of performance values such as watts, calorie consumption and heart rate, you have full control over your training at all times. This enables you to specifically bring your workout into the optimal fat burning range and precisely track your progress. Regardless of whether you are planning moderate endurance training for long-term fat burning or want to incorporate intensive interval units to maximize calorie consumption – with the training programs of the AUGLETICS Eight Style, your training can be perfectly tailored to your needs.
A particular highlight of this rowing machine is the integrated virtual coach, which not only supports you with your technique, but also helps you avoid typical mistakes. This function offers an invaluable advantage, especially for beginners who are unsure whether their movements are correct. A clean movement sequence not only improves training efficiency, but also protects against overloads and injuries.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

If you want to use rowing as a long-term method for losing weight, you not only need motivation and discipline, but also the right equipment. This is where the AUGLETICS Eight Style comes into play – a rowing machine that combines state-of-the-art technology with maximum training comfort. This device offers a variety of advantages, especially for those who want to specifically control their fat burning and individually adapt their training.
Thanks to the precise display of performance values such as watts, calorie consumption and heart rate, you have full control over your training at all times. This enables you to specifically bring your workout into the optimal fat burning range and precisely track your progress. Regardless of whether you are planning moderate endurance training for long-term fat burning or want to incorporate intensive interval units to maximize calorie consumption – with the training programs of the AUGLETICS Eight Style, your training can be perfectly tailored to your needs.
A particular highlight of this rowing machine is the integrated virtual coach, which not only supports you with your technique, but also helps you avoid typical mistakes. This function offers an invaluable advantage, especially for beginners who are unsure whether their movements are correct. A clean movement sequence not only improves training efficiency, but also protects against overloads and injuries.

In short:

✔ 3–5 rowing sessions per week are ideal for sustainable weight reduction.
✔ At least 30–60 minutes per training session, depending on intensity.
✔ Fat burning range at 65–75% of the maximum heart rate for best possible results.
✔ Interval training increases calorie consumption and the afterburn effect.
✔ Calorie deficit necessary: Rowing helps to achieve this more easily.
✔ The AUGLETICS Eight Style optimizes training through precise control, virtual training support and entertainment functions.
So, if you want to lose weight in the long term and improve your fitness, rowing is a highly effective, joint-friendly and motivating method – especially with a high-quality device such as the AUGLETICS Eight Style, which takes training to a new level

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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