Elliptical vs Rowing Machine – Which Workout Is Best for You?

When considering cardiovascular exercises, elliptical and rowing machines can be pointed out as the most effective and useful in different training and programs. Whether you’re aiming to burn calories, improve cardiovascular health, or build endurance, both machines offer unique benefits. But how to compare an Elliptical vs Rowing Machine?  Which one is more suitable for your fitness training? This guide give you an individual analysis of all or almost all aspects of these two famous machines to smoothly help you make your decision.

As to indoor exercise equipment, many people are confused between these two machines when they need to construct their home gym or choose a workout routine. The following article is intended to serve as a guide in effectively comparing the two models and assist you in choosing which has the right dimensions for your ideal fitness goals.

Key Comparisons at a Glance

For more insights into calorie-burning techniques, check out our guide on calculating calories burned on the elliptical.

How Does Each Machine Work?

Elliptical

Ellipticals simulate a gliding motion that resembles walking, running, or climbing stairs without the high-impact stress on joints. Using foot pedals and moving handlebars (on some models), you engage your lower body and core while optionally incorporating upper-body movements.

For seniors considering an elliptical workout, read Elliptical Training for Seniors for tailored tips.

How to Use an Elliptical

• To achieve that you should adjust the resistance and the position of the back pad depending on your fitness level.
  
• Take the correct riding posture, hold the handlebars loosely, and tighten your stomach muscles.
  
• Move your legs in a smooth, circular motion, rolling from heel to toe on each pedal stroke.
  
• Focus on maintaining a steady pace or alternating between high and low intensities for interval training.

Rowing Machine

Rowing machines mimic the motion of rowing a boat, offering a combination of cardiovascular and strength training. Each stroke engages your legs, core, and upper body, making it a highly efficient full-body workout.How to Use a Rowing Machine

• Sit on the seat with your feet secured in the footrests.
  
• Begin in the “catch” position: knees bent, shins vertical, and arms extended forward holding the handle.
  
• Push with your legs while keeping your back straight, then lean back slightly and pull the handle toward your lower ribs.
  
• Return to the starting position in reverse order: straighten your arms, lean forward, and bend your knees.

If you’re interested in how rowing compares to other equipment, explore Rowing vs Treadmill for a detailed analysis.

Muscle Engagement – Full-Body vs Lower-Body Focus

Elliptical- Targeting Lower Body Muscles

Elliptical mainly targets the lower body muscles; as a result, they offer the best cardiovascular training. Here is the key muscles engaged include:

• Quadriceps: The front of your thighs the muscles that are involved in extending your legs during the pedaling action.
• Hamstrings: The extensor of your knees and a part of your legs, which contributes to the movement of your thighs.
• Glutes: Your buttock muscles, involved anytime you are pushing against some resistance.
• Calves: Backs of your lower leg muscles – these being the muscles that are contracted each time you step.

Some of the elliptical trainers have moving handlebars, which provide upper-body engagement by working muscles like your shoulders and arms. However, even with this feature, the primary focus of an elliptical workout is on building endurance rather than developing strength. To discover how ellipticals can aid muscle transformation, check out our article on elliptical workouts and muscle engagement.

Rowing Machine – Full-Body Workout Benefits

Elliptical machines provide upper and lower body exercise, and target as many as 86% of your muscles with each movement. This includes:

• Legs: Your quadriceps, hamstrings, and calves are more forceful during the push-off phase of the jump when you get back into position.
• Core: The abdominal muscles are also important for holding your body steady and transferring forces from lower down to the upper body particularly lower back.
• Upper Body: The pulling action involves the shoulders, arms, chest and the back as the handle approaches the body.

The result is a balanced workout that not only builds endurance but also strengthens major muscle groups across your body.

Practical Tip

To ensure you’re engaging all these muscle groups effectively on a rowing machine, focus on proper form:

• For most of the push/pull, push with the legs during the drive phase.
  
• Slightly bend your spine backward and observe that your lower back feels slightly arched forward, While doing this cinch
• your stomach and navel in to provide yourself with a stable base.
  
• End with a smooth pull whose force is mainly drawn by your arms and your back.

The rowing machine is the clear winner in terms of muscle engagement because it provides a comprehensive full-body workout. Compared to the elliptical, which targets the lower body, rowing engages a number of the body’s major muscle groups all at once which is perfect for building muscle strength and endurance.

Calorie Burn and Weight Loss

Elliptical- A Steady Calorie Burner

A person with a weight of 150 can lose about 270-400 calories in 30 minutes on an elliptical if he increases resistance and works at high intensity. The elliptical design also has low impact, which is preferred when seeking to burn calories in the long term.

Rowing Machine- Maximum Burn in Less Time

Elliptical trainers consume only a little more caloric energy where a person with a weight of 150 pounds burns 300-500 calories within half an hour. Strength and cardio are a great combination, as the former makes you consume calories, and the latter increases the rate at which you burn them, making it easier for you, especially when you are busy.

Winner: Rowing Machine

Rowing, in its turn, burns more calories and is thus more effective for weight loss as well as HIIT.

Cardiovascular Health and Endurance

Heart Rate and Cardiovascular Impact

Every machine provides cardiovascular benefits by raising Heart Rates and expanding lung power. However, rowing is a full-body workout most of the time and, therefore, engages the cardiovascular system more than some forms of HIIT during high-intensity sessions.

Scientific Insights on VO2 Max

Journal of Sports Science and Medicine also revealed that rowing has a better impact on VO2 max – a key aspect in cardiovascular endurance than elliptical workouts in comparatively shorter periods.

Winner: Rowing Machine

Rowing-person also offers a more pronounced cardiovascular exercise at even higher rates of VO2.

Ease of Use and Learning Curve

Beginner Benefits of Ellipticals

The types of ellipticals are easy to use, and beginners can use them, too. The repetitive motion is simple to master, and built-in programs make it easy to customize workouts.

Learning Proper Rowing Techniques

Using rowing machines is usually appropriate and needs some right guidelines when done to prevent injury and gain most benefits. Systems that are complex and technical may require some refinement or learning on the part of the user as a babe who needs some direction.

Winner: Elliptical

This means that if one is using it for the first time or is seeking a simple exercise machine then the elliptical is the most appropriate.

Joint Impact and Injury Prevention

Regarding how hard one can work out, both machines are quite easy on the joints and, therefore, good for people with arthritis or who may be recovering from an injury. Nevertheless, ellipticals are more accommodating due to their standing motion and decreased back pressure.

Practical Consideration

• Elliptical: For those individuals who have problems with knees or arthritis of some form.
• Rowing Machine: This is more effective for developing the strength needed for rebuilding but can be unkind to the lower back, provided the form being used is not correct.

Winner: Tie. Both machines are good for low-impact activity.

Versatility and Workout Options

Elliptical Workouts for Endurance and Strength

As with treadmills, ellipticals incorporate features such as programmable resistance and incline, which give workout possibilities in steady-state aerobic movements, interval training, or localized lower-body workouts.

Rowing Machine Workouts for Cardio and Strength

Rowing machines are more flexible because they incorporate cardiovascular activities with strength exercises. They can be used for endurance workouts, high-intensity intervals, or active recovery.

Winner: Rowing Machine

Rowing is unusual in that it is both a cardiovascular and a strength exercise, which may provide it an edge.

Space and Portability

Elliptical

There are systems designed to suit small spaces and these may still require significant vertical clearance due to their height.

Rowing Machine

Elliptical machines are usually shorter with a base, where rowing machines are longer, but foldable so it is easier to store them flat.

Winner: Elliptical

Ellipticals are more compact, especially for those people who have limited space at home and want to make their gym.

Elliptical vs Rowing- Which is Best for You?

Choosing between the elliptical and rowing machines depends on your fitness goals. If you’re leaning towards elliptical workouts, explore Elliptical Cross Trainers to find the best models. For those drawn to rowing, check out Rowing Machine Advantages for detailed insights.

When to Choose the Elliptical

The elliptical is your go-to if you’re starting your fitness journey or prefer something gentler. It’s beginner-friendly, super easy to use, and gives you a full-body workout without stressing your joints. Plus, it’s perfect for easing into a fitness routine while keeping things smooth and low-impact.

If your main focus is on cardiovascular health, the elliptical also shines here. It offers steady, moderate-intensity workouts that boost endurance and improve heart health over time.

The elliptical is a lifesaver for anyone recovering from an injury or dealing with joint pain. Its low-impact motion is easy on your knees, hips, and back, making it ideal for rehab or anyone needing a joint-friendly option.

When to Choose the Rowing Machine

• If you’re aiming for a high-intensity, full-body workout: Rowing is great for those who want to burn calories fast while engaging multiple muscle groups. It’s perfect for strength-building, toning, and intense cardio.
• If you want to build muscle, Rowing engages your legs, back, arms, and core, making it excellent for toning and strengthening muscles.
• If you’re focused on weight loss and want to maximize calorie burn, Rowing burns more calories per minute due to its intensity, making it the better option for fat loss.

Final Thoughts

• For a low-impact, easier workout or rehab, go with the elliptical.
• For muscle building, toning, and high-calorie burn, the rowing machine is the way to go.

Ultimately, the best choice depends on what you’re looking to achieve it’s a gentle workout or a more intense full-body challenge!

Expert Tips for Maximizing Your Workout

Now we provide some proven tips and tricks so that you optimize your body using both machines. So, Follow this instruction carefully:

How to Use Each Machine Effectively

Elliptical:

• Proper posture: Stand tall with your back straight. Avoid leaning forward on the handles, as this can strain your back and shoulders.
• Engage your core: Focus on tightening your core muscles to help with stability and to increase calorie burn.
• Vary the resistance and incline: Adjust the resistance and incline regularly to challenge your muscles and keep your workout engaging.
• Use the arm handles: Don’t neglect the arm handles! They help tone your arms and shoulders, and they provide a full-body workout when used properly.

Rowing Machine:

• Perfect your form: Focus on the rowing technique: start with your legs, lean back with your core, and then pull with your arms. Ensure a smooth and controlled motion, avoiding jerky movements.
• Use your legs: The legs should do the majority of the work in each stroke. Avoid relying too much on your arms.
• Keep your core engaged: Your core helps maintain good posture and allows you to row more effectively, preventing strain on your back.
• Focus on rhythm: Rowing should be a fluid motion. Find a rhythm that you can maintain for the duration of your workout.

Common Mistakes to Avoid

Elliptical:

• Slouching or leaning on the handles: Leaning too much on the handlebars can cause back and shoulder pain. Instead, stand up straight, using the handles for support, not as a crutch.
• Not adjusting resistance: Sticking to the same resistance level throughout your workout can lead to a plateau. Regularly adjust the resistance to challenge your muscles.
• Overusing the upper body: If you don’t use the arm handles properly, you may miss out on a full-body workout. Make sure to move your arms in coordination with your legs.

Rowing Machine:

• Using only your arms: Focusing too much on pulling with your arms is a common mistake. Engage your legs first, then your back, and finally your arms to get the full benefit of each stroke.
• Incorrect posture: Slouching or rounding your back while rowing can lead to injury. Always keep your back straight and engage your core.
• Rushing through strokes: Quick, jerky movements can lead to improper form. Focus on a smooth, controlled stroke for maximum effectiveness and safety.

Conclusion

Choosing the right whether it’s the elliptical or the rowing machine-depends on your unique fitness goals. If you’re aiming for a low-impact, cardio-focused workout with joint protection, the elliptical may be your best bet. On the other hand, if you’re looking to burn more calories, build strength, and engage multiple muscle groups, the rowing machine could be the perfect fit.

For help choosing specific models, explore our reviews of Gold’s Gym Elliptical Machine and Cybex’s Elliptical.