How Many Hours Does It Take on a Rowing Machine to Lose Weight?

A young man using a rowing machine.
Image Credit: Stockbyte/Stockbyte/Getty Images

Approximately 68.8 percent of adult men and women in the United States are living with overweight or obesity, according to the Weight-control Information Network. Since exercise helps you burn calories, and lose weight, many people want to know how much they have to do to see the scale change. On a rowing machine you will need to do five or more hours to lose weight.

Video of the Day

Slow and Steady

Let's face it. It may have taken you months or years to put the weight on, but you want it gone fast. Whether you need to lose 10 pounds or 100, slow and steady wins the race. You should aim to lose one to two pounds each week, according to the National Heart, Lung and Blood Institute. This translates to a caloric deficit of 3,500 to 7,000 calories each week. Modifying your food intake along with regular exercise is the best combination to long-term success.


Row, Row, Row Your Boat

The rower is a good choice for weight loss. It is low impact on your joints, and uses your whole body to move back and forth which increases calorie-burning potential. On a rowing machine a 155-lb. person can burn 260 to 316 calories in 30 minutes exercising at a moderate to vigorous pace. If you weigh less, you burn less calories, and weigh more, you burn more. This 155-lb. individual will need to exercise for 5.5 to 6.7 hours in order to lose one pound of body fat from rowing.

Turn Up The Heat

The role of intensity is an essential component of all exercise, including the rowing machine. If you want to lose weight aim for at least 250 to 420 minutes each week at a moderate to vigorous pace , according to the American College of Sports Medicine. If you are new to exercise, start with as little as 10 minutes at a time and slowly build up to the recommended amounts. You will see some changes to your weight even with small amounts of exercise. Use enough resistance, and row fast enough that your heart rate is increased. It should be challenging, and a little uncomfortable. If you feel faint or dizzy, you are pushing too hard and need to stop.


You Are What You Eat

The best combination to lose weight is modifying your diet while you increase your physical activity. To lose one pound each week you can cut your calories by 250 each day, and burn 250 calories with exercise. These moderate changes are more sustainable, and will help you keep the weight off. You can cut out calorie-laden beverages such as juices and soda. Also, try cutting your portions just a little at each meal. Start choosing more natural foods, rather than processed. Whole grains, fresh fruits and vegetables, lean sources of protein and heart-healthy unsaturated fats will help you lose weight safely and effectively when combined with your workouts.