Exercise Bike vs. Rowing Machine

Are you considering upgrading your home gym and investing in top-of-the-line equipment?

The exercise bike vs. rowing machine debate often confuses fitness enthusiasts who are unsure which machine best suits their fitness goals. To help you find the perfect workout companion, we’ll compare the two options, highlighting the pros and cons of each.

Keep reading to learn more.

Table of Contents

Burning Calories

Many wonder whether rowing or cycling is better for torching calories. But how many calories you’ll burn depends on the intensity of your training sessions.

For example, those weighing 125 pounds can burn approximately 120 calories during 30 minutes of cycling training at a moderate intensity. If you weigh 155 pounds, you can burn up to 252 calories, while 185-pound cyclists can melt almost 300 calories. The numbers stay the same if you switch to moderately-intense rowing.

But what happens when you pick up the pace and increase the intensity?

A 125-pound person will burn around 280 calories after a high-intensity cycling workout, while a 30-minute rowing session eliminates roughly 260 calories. The difference increases for people weighing 155 pounds as an exercise bike helps them burn around 315, while rowing boosts this number to 360. Finally, those weighing 185 pounds burn approximately 441 calories on an exercise bike and 440 with high-intensity rowing.

If you prefer low to moderate intensity training, you can go for either rowing or cycling and burn the same number of calories.

However, those who prioritize calorie-torching should choose an exercise machine based on their body weight. Fitness enthusiasts weighing 125 pounds would benefit from adding an exercise bike to their calorie-melting routine. If you weigh around 155 pounds, rowing will work your muscles and increase energy expenditure. Those weighing 185 pounds will burn the same number of calories rowing or cycling.

Weight Loss

Weight loss is an integral part of exercising, so which machine can help you reach weight-loss milestones quickly?

A straightforward formula explains weight loss. When you burn more calories than you consume, you drop weight. It’s best to achieve a calorie deficit by combining a healthy diet with exercising. However, lifestyle habits like sleeping patterns, how sedentary you are, and how long your training lasts can significantly impact this equation.

Rowing workouts typically last between 20-30 minutes, although professional athletes can go for one hour before calling it a day.

On the other hand, cycling is a low-intensity activity, and most people can sustain a moderate pace for approximately 45 minutes. Those with a high fitness level can even go for one or two hours before finishing their workout.

Thus, the average rowing session is shorter than a cycling workout.

As both activities promote weight loss, the final decision will depend on the length of your training sessions and your preferred level of intensity.

Rowing might be more suitable for those with time restrictions who want to squeeze in an effective 20-minute workout. Cycling is a better option if you have time to spare and prefer to work your muscles at a low to moderate intensity.

Muscles Activated

While both rowing machines and exercise bikes improve cardiovascular endurance, they can also help you build lean muscle mass.

Outdoor cycling targets the whole body and engages all major muscle groups. Your core, upper body, and legs work hard to provide balance and stability as the bike tackles changes in terrain.

Indoor cycling is slightly different since the legs do most of the hard work, and the upper body remains passive.

Stationary exercise bikes are primarily used for toning the thigh and leg muscles. The latest models allow you to modify the resistance and riding position to maximize your muscle growth efforts.

Both indoor and outdoor rowing provide a full-body workout. A rowing machine activates the arm, shoulder, core, and back muscles. Each stroke is complex, and while 60% targets the lower body, the remainder lands on the upper body and abdominal muscles.

Thus, rowing is excellent for those looking to maintain a healthy range of motion. If you want to make your leg days more challenging, hop on an exercise bike.

Injury Risk

Both an exercise bike and a rowing machine are generally safe pieces of equipment, but rowing requires proper technique.

Rowing puts a lot of pressure on the back muscles, and improper technique increases the risk of overuse and injury.

Exercise bikes are less demanding on the back and joints. Moreover, stationary bikes have become a staple in injury rehabilitation programs.

Cycling is safer for those experiencing back pain, thanks to its low-impact nature. It’s gentle on your spine, and you can modify the workout to minimize the stress on the lower back. Additionally, cycling caters to people recovering from lower body injuries who struggle with balance.

Rowing is a better choice if you have a history of knee or joint problems.

If you’ve never used these machines before, consult a fitness instructor to learn how to prevent injuries. A common rowing machine injury involves the iliotibial band, a thick strand of tissue that stretches from the lower leg to the side of the hip. Improper form and overexertion can lead to iliotibial band friction syndrome. The main symptom of which is severe knee pain.

Rest is vital for injury prevention, regardless of which piece of equipment works best for you. Rest days allow the muscles to heal and lower the chance of overuse.

Space

The size of your home gym can influence your choice of workout gear.

Unlike other popular exercise machines like treadmills or rowers, stationary bikes require less space and can fit into the tightest areas without much difficulty. Most models are under 58 inches long and 25 inches wide, allowing you to set up a cycling station in your home gym quickly.

Rowers are bulkier machines and take up a lot of space when assembled. Although you can fold some models and store them upright, they’re not the most suitable equipment for those with limited space.

Cardiovascular Boost

When settling the exercise bike vs. rowing machine debate, it’s important to consider which is better for improving the cardiovascular system.

An exercise bike is a reliable workout companion that can boost cardiovascular performance. Most importantly, it can meet the cardio needs of both beginners and experienced cyclists. Since it’s beginner-friendly, it allows you to create a personalized workout plan regardless of your fitness level, exercise experience, or age.

Rowing engages the entire body, putting it through a rigorous cardiovascular exercise. However, it can be too demanding for newcomers. The compound movement leaves more room for accidents that can lead to potential injury. If you’re confident in your fitness capabilities, try a short rowing session and see how your body responds to the complex movement.

Ease of Use

Many choose exercise bikes for their at-home workouts since they’re easier to use. If you’ve had an outdoor bike before, it shouldn’t take you long to master indoor cycling.

Most models are free-standing, and you don’t have to worry about tipping them over or struggling to balance yourself.

Another benefit of exercise bikes is that spicing up your training session is hassle-free. You can adjust the resistance levels to set more challenging goals or change your hand position to engage different muscle groups. Beginners and fitness lovers of all ages can mount their bikes and complete an enjoyable workout.

On the other hand, getting used to a rowing machine takes some practice. Inexperienced rowers often struggle to find a decent rhythm. Rowing engages all your muscles, pushing the body into unfamiliar positions that may feel uncomfortable.

Moreover, rowers should always be mindful of their posture to prevent muscle injury.

Maintenance

Inspecting a bike after a training session is relatively stress-free and usually takes less than five minutes. All you need to do is wipe the machine down with a bit of disinfectant and make sure all the fixtures are in place.

You might need to secure the pedals using a small screwdriver every once in a while. This maintenance routine will prolong the bike’s service life, keep it in good condition, and minimize wear and tear.

Rowing machines require frequent inspections to ensure that the pivot points and chain are well-lubricated. Furthermore, you should always check whether the air filter, flywheel, and other mechanical components are working correctly.

Smart Features

There are various exercise bike models on the market that support Wi-Fi and Bluetooth connectivity. These smart features allow you to watch virtual workouts, improve your form, and remain motivated.

Rowing machines usually have fewer smart features, although some have a built-in display that measures the strength of your strokes.