Rowing is a great way to get in a full-body workout, burn calories, lose weight and burn fat. When done properly, rowing can work out all major muscle groups and get your heart rate up. Suggesting the number of calories you can burn rowing is higher than other types of cardio. It’s no wonder that rowing has become a popular workout choice for people of all fitness levels.
On average you burn between 40 and 50 calories rowing 1000m but this can increase or decrease depending on your intensity level, current body weight, and rowing technique. You can increase the number of calories you burn by 5% if you increase the intensity.
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How Many Calories Does Rowing 1000m Burn?
Typically, someone who weighs 180lbs will burn more calories than someone who weighs 140lbs. To illustrate, the average 180lbs person can burn about 34 calories, and a person who weighs 140 will burn 26 calories.
The number of rowing calories burned for 1000 meters will ultimately depend on body weight. The more weight someone is carrying, the more calories they will burn. Additionally, the level of intensity at which someone is rowing can also affect how many calories are burned.
The following table indicates how many calories a person can burn by rowing depending on weight. This is for an average five-minute workout that ranges from moderate to vigorous intensity.
| Weight | Moderate | Vigorous |
| 110 | 20 | 26 |
| 120 | 22 | 28 |
| 140 | 26 | 33 |
| 150 | 28 | 35 |
| 160 | 30 | 38 |
| 170 | 32 | 40 |
| 180 | 34 | 42 |
| 190 | 36 | 45 |
| 200 | 38 | 47 |
| 220 | 41 | 52 |
| 240 | 45 | 57 |
Rowing is a full-body workout that can help you build muscle, burn calories, and enhance your fitness. But with so many indoor rowers on the market, how do you know which one is right for you? Check out my Top 5 Rowing Machines For 2023
Other Rowing Distances You Might Want to Learn About
Remember, the more weight you have to carry, the more calories you’ll burn. So, if you’re looking to maximise your calorie burn, try adding some extra meters to your rowing workout. Maybe 5000m is what you need to row to burn the number of calories you need.
How Long Does it Take to Row 1000m?
On average, it will take between 3:50 – 4:30 to row 1000 meters for most beginners. 1000 meters will take advance rower 3:10, and the world recorder for 1000 meters is 2:48. Men are generally 30 seconds faster than women for the same age group.
On average, a male will take around 3:40 to row 1000 meters. This time can be lower or higher depending on the individual’s level of fitness, weight, and age. Regular rowing will help improve your time because your body will become more efficient at the movement.
On average, a female will take around 4:35 to row 1000 meters. This time can be lower or higher depending on the individual’s level of fitness, weight, and age. Regular rowing will help improve your time because your body will become more efficient at the movement.
For the complete list of how long it takes to row 1000m for your age and gender, read this post.
Can You Lose Weight Rowing 1000m a Day?
Yes, if you row 1000m a day and create a calorie deficit, you will lose weight. How many pounds you lose will depend on how many calories you are consuming each day as well as how much you weigh.
But if you only row 1000m each day and don’t eat fewer calories than you consume then it will take you 100 rowing sessions to burn 1 pound of body fat. Therefore, rowing 1000m a day isn’t going to be enough exercise to reduce your body weight fast.
The daily recommended amount of exercise for an adult is at least 30 minutes of moderate-intensity aerobic activity. But, if you want to lose weight quickly, you need to be exercising for 60 minutes a day and making sure you’re not eating more calories than you burn.
If you row 5000m each day then you could lose 0.3 pounds of body fat each week making it more likely to reduce your bodyweight faster. To lose weight and keep it off you need to make sure you’re eating a healthy balanced diet and getting enough exercise. Reducing your calorie intake and upping your activity levels is the best way to help you slim down.
Can You Lose Belly Fat Rowing?
Rowing will help you lose belly fat if you are burning enough calories to lose weight. Although it’s difficult to target belly fat specifically you can expect to lose belly fat because the majority of us carry out fat in our bellies, bums, and upper legs. The more calories you burn the more belly fat you will lose.
To maximise belly fat loss make sure you’re rowing for longer periods of time at a moderate to high intensity. Adding some sprints into your workout will also help as they are higher intensity and will make you work harder meaning you’ll burn more calories.
A healthy diet is also important for fat loss (here’s the 11 best ways to lose weight with a rower) Try to eat a balanced diet with plenty of fruits, vegetables, and lean protein. Avoid processed foods and too much sugar as these can lead to weight gain.
When using rowing machines drink plenty of water and avoid sugary drinks as these can also contribute to weight gain. You should aim to drink 2 to 3 liters of plain water a day.
Calories Burned Rowing
Rowing is an effective exercise for burning calories, as it engages the major muscle groups within your body. When you take part in rowing activities, the number of calories you burn will depend on factors such as intensity, rowing distance, your weight, and your fitness level. In this section, we will give you an overview of how to calculate calories burned rowing 1000 meters, considering moderate intensity and average calories.
Calculating Calories Burned
To calculate the calories burned rowing, you can use the following formula if your rowing machines don’t have a calculator:
Calories burned per minute = (MET × Bodyweight in kg × 3.5) / 200
In this formula, MET (Metabolic Equivalent of Task) estimates the energy expenditure of the physical activity. For rowing, MET values range between 2.5 (light intensity) and 12 (vigorous intensity). Since we focus on moderate intensity rowing, we will use a MET value of 7.
To get the total calories burned in rowing 1000 meters, you need to multiply the calories burned per minute by the number of minutes it takes you to complete the distance.
Moderate Intensity
Moderate intensity rowing strikes a balance between effort and endurance, allowing you to maintain a steady pace throughout the 1000 meters. During moderate intensity rowing:
- Your heart rate remains between 50% and 70% of your maximum heart rate
- You can maintain a conversation while rowing
- The pace is typically between 20 and 24 strokes per minute
Average Calories Burned
For an individual weighing 70 kg (154 lbs), here’s a sample calculation of the calories burned during moderate intensity rowing:
- Calories burned per minute = (7 × 70 × 3.5) / 200 = 8.6
- If it takes the person 6 minutes to row 1000 meters, the total calories burned would be approximately 8.6 × 6 = 51.6 calories
Keep in mind that these are average values, and the actual number of calories burned can vary depending on your individual factors like fitness level, rowing technique, and muscle mass.
Rowing Watts
Another way to estimate calories burned is by considering the power output, measured in watts. A higher wattage equates to more calories burned something most people that do crossfit want to achieve. Moderate intensity rowing often falls within the range of 100-200 watts.
Now that you have a better understanding of how to calculate calories burned while rowing 1000 meters, you can confidently include rowing in your workout routines to achieve your fitness goals. Rowing allows for an effective, full-body calorie burn that not only helps you lose weight but also improves your cardiovascular health. Happy rowing!
Rowing Calculator
Rowing calculators are helpful tools you can use to estimate the number of calories burned while rowing 1000 meters. Various factors, such as your weight, age, and fitness level, can impact the total number of calories burned. By inputting this information into a rowing calculator, you can gain a clearer understanding of your workout’s efficiency.
There are several online rowing calculators available for your convenience. Some popular options include:
- Concept2 Rowing Calculator
- First Degree Fitness Rowing Calculator
- Indoor Sport Services Rowing Calculator
To use a rowing calculator, simply input the required information, such as:
- Your weight (in pounds or kilograms)
- Your age (optional for some calculators)
- The time it took you to row 1000 meters or the distance rowed in a specific time
- Unit of measurement (meters or miles, if the calculator provides this option)
Once you’ve entered this information, the calculator will estimate the number of calories burned during your 1000-meter row.
It’s important to keep in mind that rowing calculators are just estimations and individual results may vary. Consistency and form play a significant role in the accuracy of these estimates. To get the most accurate results, be sure to maintain proper rowing technique during your workout.
Additionally, using a heart rate monitor while rowing can provide a more accurate assessment of your calorie expenditure. By tracking your heart rate during exercise, you can get a clearer picture of how much energy you’re expending, which can lead to a more precise calculation of calories burned.
In conclusion, a rowing calculator is a valuable tool for tracking your fitness progress and estimating the number of calories burned during a 1000-meter row. By using these calculators and considering other factors like heart rate and exercise form, you can take control of your fitness journey and better understand your workouts’ efficiency.
Rowing Workouts
Interval Training: One effective way to improve your rowing performance and burn more calories is to incorporate interval training into your workouts. Interval training involves alternating periods of high-intensity rowing with periods of rest or low-intensity activity. For example, you could row 1000m at a high intensity, then rest or row lightly for 2-3 minutes, and repeat the cycle 4-5 times.
Benefits:
- Increases calorie burn
- Improves cardiovascular fitness
- Develops rowing technique and endurance
Fartlek Training: Another useful technique to incorporate into your rowing workouts is Fartlek training. Fartlek, which means “speed play” in Swedish, involves varying the intensity and speed of your rowing throughout your workout. This can help you to maintain a higher average pace and burn more calories. For example, you could row 1000m at an easy pace, then row 500m at a faster pace, and repeat the cycle multiple times.
Benefits:
- Increases overall workout intensity
- Improves rowing technique
- Enhances cardiovascular fitness
Tabata Protocol: The Tabata Protocol is a specific type of high-intensity interval training (HIIT) that targets both aerobic and anaerobic systems. Named after the Japanese scientist, Dr. Izumi Tabata, this method involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. To perform a Tabata workout on a rowing machine, you would row at maximum intensity for 20 seconds, rest for 10 seconds, and then repeat the cycle 8 times.
Benefits:
- Boosts calorie burn
- Increases aerobic and anaerobic fitness
- Requires only 4 minutes to complete
Pyramid Training: Pyramid training is another useful technique to incorporate into your rowing workouts. This method involves structuring your workout by gradually increasing and then decreasing the intensity with each set. For example, you could row 1000m at an easy pace, then row 750m at a moderate pace, 500m at a faster pace, 250m at a maximum pace, and then work your way back down the pyramid in reverse order.
Benefits:
- Targets multiple intensity levels
- Builds endurance
- Enhances rowing technique
Incorporating these various rowing workouts into your routine will help you increase the calories burned during your 1000m rowing sessions, as well as improve your overall rowing performance. Remember to listen to your body, adjust the intensity and duration of your workouts accordingly, and always prioritize proper technique.
Best Rower Resistance
When it comes to rowing 1000 meters, the best resistance setting will depend on your fitness level and training goals. In general, lower resistance levels allow you to focus on improving technique, endurance, and cardiovascular fitness. On the other hand, higher resistance levels challenge your strength, power, and muscular endurance.
For beginners, it’s recommended to start with a moderate resistance setting, usually around level 3 or 4 on a typical indoor rowing machine. This will allow you to focus on correct technique and build a solid fitness foundation. As you become more comfortable and confident in your rowing abilities, you can gradually increase the resistance.
If you’re looking to improve your cardiovascular fitness, consider a rowing workout that alternates between low and high resistance:
- Warm-up: 3 minutes at a low resistance (e.g., level 2)
- Interval: 2 minutes at a high resistance (e.g., level 7-8)
- Recovery: 3 minutes at a low resistance (e.g., level 2)
- Repeat steps 2 and 3 for a total of 3-5 intervals
- Cool down: 3 minutes at a low resistance (e.g., level 2)
For experienced rowers, it’s important to keep challenging your strength and power. In this case, you might want to experiment with a high resistance of around level 8-10. However, make sure not to sacrifice your technique and form at higher resistance levels to maintain efficiency and prevent injuries.
The best resistance for rowing 1000 meters depends on your training goals, fitness level, and experience. Stick to moderate resistance if you’re new to rowing, and adjust the resistance accordingly as you progress in your training. Give yourself time to adapt, and always prioritise good technique over high resistance to increase average cal consumption.
Rowing Machines Vs Open Water Rowing
| Aspect | Rowing Machine | Open Water Rowing |
|---|---|---|
| Convenience | High (accessible anytime, ideal for busy schedules) | Lower (requires access to open water) |
| Environment | Controlled (no weather concerns) | Variable (weather-dependent, natural setting) |
| Feedback/Metrics | Detailed (stroke rate, distance, calories) | Limited (focus on feel and technique) |
| Safety | Safer, especially for beginners | Requires caution and skill, especially in rough conditions |
| Workout Type | Full-body endurance and strength workout | Full-body workout with focus on balance and boat handling |
| Space and Cost | Requires space at home/gym membership | Requires storage for boat and access to water |
| Skill Development | Limited to fitness; does not improve on-water skills | Enhances on-water rowing skills and boat handling |
| Variability | Consistent resistance | Natural and dynamic resistance |
| Social Aspect | Typically individual, unless in a class setting | Opportunities for group rowing and competitions |
| Equipment | Rowing machine with calories calculator | Rowing boat and related gear |
How Many Calories Are Burned Rowing 1000m Summary
Rowing is an excellent way to get in a full-body workout, burn some serious calories, lose weight and target fat lose especially around the belly, bum and legs. If you’re thinking about adding rowing to your routine, you can expect to burn between 40 and 50 calories by rowing 1000m. To maximise your calorie burn, try rowing longer distances or increase the intensity level. Rowing is one of the most popular and effective methods for losing weight fast.
