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A cut above: Rowing machine or treadmill?

6. January 2026

BY Lars Wichert

If you’re considering purchasing fitness equipment for your home workouts, you may be facing a key question: rowing machine or treadmill, which is better?

Both forms of training have their strengths and will make you sweat. But which device is better suited to you, your body, your goals, and your space? In this article, we compare rowing machines and treadmills in detail in terms of calorie consumption, muscle use, joint stress, training efficiency, space requirements, and long-term motivation. We’ll show you why, in many cases, the rowing machine is ahead of the game for everyday use.

Training goal: Endurance, weight loss, or strength?

Treadmill:

Training on the treadmill is primarily classic endurance training, comparable to jogging or walking outdoors. Depending on the speed, incline, and duration, you can effectively burn calories and strengthen your cardiovascular system. People who love running, in particular, will find a natural movement sequence here.

Rowing machine:

Rowing is a combination of endurance and strength training. Unlike running, it works not only the legs, but also the back, arms, abdomen, and glutes. 85% of the total body musculature is active with each rowing stroke. Rowing strengthens the heart as well as the muscles. You simultaneously build muscle mass and improve endurance.

Conclusion: If you “just” want to run, the treadmill is a good fit. If you want to integrate a high strength component into your training in addition to endurance, the rowing machine is the better choice.

Calorie Consumption: What burns more, a rowing machine or a treadmill?

Especially when training at home, many people are concerned with: How many calories or fat can I burn with the respective sport? Of course, many factors play a crucial role here: age, intensity, duration, and also your own body weight.

Treadmill:

Running on the treadmill at a moderate pace (approx. 8–10 km/h) burns around 500–700 kcal per hour, depending on body weight.

Rowing machine:

Rowing is at a similarly high level. However, with less joint stress and simultaneous muscle building. Those who venture into interval training or row longer endurance units can burn 600–800 kcal per hour. In addition, the afterburn effect increases due to muscle activity. So you continue to burn energy even after training.

Conclusion: Both devices are calorie killers, but the effect is more sustainable with rowing due to the higher muscle activation.

Muscle groups: Which muscles are trained and how?

Treadmill:

Here, the leg muscles are primarily working: calves, thighs, glutes. The upper body muscles are hardly involved. The core muscles are also only passively involved in stabilization

Rowing machine:

When rowing, up to 85% of the total musculature is used. Legs, back, abdomen, shoulders, arms, glutes – everything is used. At the same time, posture is improved and the core muscles are strengthened.

Conclusion: A clear point for the rowing machine. Rowing trains almost the entire body, the treadmill only parts of it.

Stress on joints, back, and heart

Both devices strengthen the cardiovascular system – but they do so in different ways. The treadmill imitates jogging or walking, which is quite effective with regular use. However, with each step on the treadmill, forces of up to three times the body weight act on the joints. Knees, ankles and hips are particularly affected. Especially for starting a more active everyday life, the treadmill is not suitable due to the stress on tendons and ligaments. Here, a structural adaptation with a structured build-up of the training should take place first.

It’s completely different with rowing: The movement is fluid and shock-free. The load is distributed evenly across the legs, back, core, and arms. This makes rowing ideal for people with joint problems, excess weight, or for anyone looking for a gentle but intensive workout. The rowing machine is therefore also used in rehabilitation or prevention.

Motivation and variety

Treadmill:

Many users find training on the treadmill monotonous after a while. You run in place without much variety. Without additional programs, music, or video distraction, it can quickly become boring.

Rowing machine (especially AUGLETICS):

The AUGLETICS Eight Style not only offers a realistic rowing experience through magnetic resistance, but also a large touchscreen with streaming options, virtual rowing routes, and individually selectable training programs. The integrated Virtual Coach analyzes your technique in real time and motivates you to train cleanly. A unique selling point in the home trainer market.

Conclusion: Anyone looking for variety and technical support to improve their technique is much better motivated with a modern rowing machine like AUGLETICS.

Training variety: More variety on the rowing machine

Both sports offer the possibilities of all variants of endurance training. The disadvantage of the treadmill is the inertia of the running surface, which is definitely a minus point, for example, with shorter interval loads.

Endurance training (even stroke rate or running pace)

Interval training (alternation of load & recovery)
Technique training (coordination & economy)
Strength endurance (low frequency, high resistance / with the treadmill, the control is via the incline)

Devices like the AUGLETICS Eight Style also include a Virtual Coach that corrects your technique in real time. The Virtual Coach is not only for beginners, but also for advanced users or professionals. The two evaluation settings enable a differentiated assessment of the five parameters that determine the rowing technique on the AUGLETICS. In addition, you can even stream series, row virtual routes, or watch YouTube videos on the large display. So boredom is guaranteed not to arise!

Full-body workout: Why rowing makes your whole body fit

A classic mistake: Many think that rowing is primarily an arm workout. But the opposite is the case. Around 60% of the work comes from the legs, 30% from the torso, and only 10% from the arms. Rowing uses the entire body: legs, glutes, back, abdomen, shoulders, and arms work as a team. All major muscle groups are used, which is why the physical activity on the rowing machine can also be reflected positively in everyday life. Better posture, fewer back problems, and an overall more stable core can be positive consequences of rowing training.

A treadmill, on the other hand, primarily challenges the legs and slightly the torso – the upper body, back and arms are left out. So if you want to activate as many muscles as possible – for better posture, more strength in everyday life and higher fat burning – rowing is the better choice.

Space requirements, volume & suitability for everyday use

Do you think a rowing machine takes up a lot of space? Think again. The AUGLETICS Eight Style is foldable and only 1.81 meters long when ready to row. It can simply be set up vertically after training and then has a height of just 1.70 meters.

The rowing machine also scores in terms of volume – the AUGLETICS Eight Style has a magnetic brake, which is why it is one of the quietest rowing machines on the market. It is almost noiseless, while treadmills are often unpleasantly loud due to the impact sound – especially in noise-sensitive apartments. Furthermore, the motor of the treadmill has a certain inherent volume.

Who is which device suitable for? Target groups in comparison

Treadmill: For people who specifically train for running events or love the feeling of running. Only conditionally suitable for obesity or joint problems.

Rowing machine: For all those who want to combine as many training effects as possible with little joint/tendon stress. Particularly recommended for back problems, obesity, in old age – and for all those who want to train quietly and effectively at home.

The AUGLETICS Eight Style – The smart alternative to the treadmill

Anyone who decides on a rowing machine as an alternative to the treadmill should focus on quality. The AUGLETICS Eight Style combines technology, ergonomics, and entertainment in a modern design:

Virtual Coach for technique feedback
15-inch HD display with Netflix, YouTube & Chrome
extremely quiet magnetic resistance for undisturbed training
Power curves & watt display for targeted performance control
Folding function for space-saving storage

This is how rowing becomes not only effective – but also smart, quiet and entertaining.

FAQs – Frequently asked questions about rowing machine vs. treadmill

Is rowing more strenuous than running?

Not necessarily – it’s just different. Since more muscles work at the same time, it feels more intense, although the stress on the joints is lower.

Can I lose weight with rowing like with jogging?

Yes, even better. Due to the higher muscle proportion in training, calorie consumption increases significantly – and you build muscle at the same time.

Is rowing suitable for beginners?

Absolutely! Rowing is ideal, especially if you have low fitness or complaints – if you pay attention to clean technique, which the AUGLETICS Eight Style can teach you with the Virtual Coach.

What is better for knee problems?

Clearly: Rowing. The movement is gentle on the joints, as it takes place without impact and the guided movement allows you to achieve a higher joint angle than with other sports. This can lead to better formation of joint fluid and you get or maintain a higher mobility.

Is a rowing machine loud?

High-quality models such as the AUGLETICS Eight Style work almost silently. Perfect for apartments.

Conclusion: Why the rowing machine is a real alternative

If you want to decide between a treadmill and a rowing machine, you should ask yourself these questions: Do you want to train the whole body? Protect your joints? Burn a lot of calories quickly? Then the rowing machine is clearly an advantage.

Of course, running also has its justification – but if you are looking for a space-saving, quiet, joint-friendly and highly effective full-body workout, then a modern rowing machine like the AUGLETICS Eight Style is hard to beat.

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.

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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9. January 2026

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A cut above: Rowing machine or treadmill?

Training goal: Endurance, weight loss, or strength?

Treadmill:

Rowing machine:

Calorie Consumption: What burns more, a rowing machine or a treadmill?

Treadmill:

Rowing machine:

Muscle groups: Which muscles are trained and how?

Treadmill:

Rowing machine:

Stress on joints, back, and heart

Motivation and variety

Treadmill:

Rowing machine (especially AUGLETICS):

Training variety: More variety on the rowing machine

Full-body workout: Why rowing makes your whole body fit

Space requirements, volume & suitability for everyday use

Who is which device suitable for? Target groups in comparison

The AUGLETICS Eight Style – The smart alternative to the treadmill

FAQs – Frequently asked questions about rowing machine vs. treadmill

Conclusion: Why the rowing machine is a real alternative

About the author

Lars Wichert

Lars Wichert

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