The elliptical trainer and the rowing machine are popular choices for low-impact cardiovascular exercise. Both minimize the joint stress associated with activities like running or jumping. Deciding which machine is best depends on individual fitness goals, physical limitations, and available space. This analysis compares the machines based on muscle engagement, calorie expenditure, joint impact, and practical use.
Muscle Recruitment and Full-Body Engagement
The extent of muscle activation during the workout is the key difference between the two machines. The elliptical provides a gliding, weight-bearing motion that predominantly targets the lower body. This continuous movement engages the major muscle groups of the legs, including the quadriceps, hamstrings, glutes, and calves. Although ellipticals include moving handles, this upper body component provides minimal resistance and primarily serves to stabilize the user’s torso.
The rowing machine is a true full-body apparatus that recruits approximately 86% of the body’s musculature in a single stroke. The exercise is divided into four phases: catch, drive, finish, and recovery. The power begins with an explosive leg push (the drive), engaging the quads, hamstrings, and glutes. This is followed by a coordinated lean-back that activates the core and the upper back muscles—such as the latissimus dorsi and rhomboids—to complete the pull. The comprehensive involvement of the legs, core, and upper body makes the rower superior for overall muscle engagement.
Cardio Efficiency and Calorie Burn Rates
The rower’s full-body recruitment translates directly into higher caloric expenditure and cardiovascular efficiency. Since a larger volume of muscle tissue is working, the body demands more oxygen and energy to fuel the movement. An average person performing a moderate-to-vigorous workout on a rowing machine can burn between 600 and 800 calories per hour, with high-intensity interval training (HIIT) pushing this rate higher. This exertion rapidly elevates the heart rate, making the rower excellent for developing peak cardiovascular fitness.
The elliptical is effective for steady-state cardio, involving a consistent heart rate over a longer duration. The caloric output is lower due to the reduced muscle mass involved. Users generally burn between 450 and 700 calories per hour on the elliptical at a comparable effort level. Achieving the highest end of this range is challenging, as the machine cannot generate the same whole-body intensity as the rowing stroke.
Joint Stress and Accessibility
Both the elliptical and the rowing machine are classified as low-impact, reducing the joint stress associated with activities like running. The elliptical provides a zero-impact experience because the feet remain fixed on the pedals throughout the stride. This gliding motion eliminates the jarring force that occurs when the foot strikes the ground, making it a preferred option for individuals with existing ankle, knee, or hip issues. The smooth, continuous movement is highly accessible and requires no learning curve.
The rowing machine is also gentle on the joints, as it is a non-weight-bearing exercise performed while seated. However, the rowing stroke involves deep compression and flexion of the knees and hips, which can be problematic for some users. Proper technique is paramount to prevent lower back strain, as initiating the pull with the arms or back instead of the legs places undue stress on the lumbar spine. For those recovering from lower-body injuries, the elliptical’s zero-impact nature provides a more universally accommodating experience.
Practical Differences in Usage and Cost
Practical factors like space and learning curve often influence the final purchasing decision. The elliptical requires a large, fixed footprint that occupies significant floor space, and many models do not feature a folding design. Conversely, while rowing machines are long during use, many models are designed to be folded vertically or stored upright, which is an advantage for users in smaller living spaces.
The barrier to entry also differs significantly between the two machines. The elliptical’s movement pattern is intuitive, mimicking a natural stride, allowing beginners to start exercising immediately. The rowing machine demands a coordinated, four-part sequence that requires dedicated instruction to master the proper technique. Quality equipment for both covers a wide price range, but a durable, feature-rich elliptical often starts at a higher price point than a well-regarded entry-level rowing machine.