If you're planning to start working out at home but can't decide between a rowing machine and an exercise bike, you're in the right place.
After years of helping customers choose the right fitness equipment, we know exactly which machine works best for different fitness goals. Let’s break down the key differences so you can find the best fit for your training style and lifestyle.
Quick Comparison: Rowing Machine vs Exercise Bike
| Factor | Rowing Machine | Exercise Bike |
|---|---|---|
| Muscles Worked | 86% of muscles (full-body workout) | 40-45% of muscles (primarily lower body) |
| Calorie Burn | 400-800 calories per hour | 300-700 calories per hour |
| Joint Impact | Low impact on all joints | Low impact (regular bike), No impact (recumbent) |
| Learning Curve | Moderate (technique matters) | Low (intuitive movement) |
| Space Requirements | Larger footprint, many fold for storage | Generally smaller footprint, mostly stationary |
| Cost Range | 2,500 | 2,000 |
| Workout Variability | Moderate variability | High variability with different bike types |
| Ideal For | Full-body conditioning, low-impact cardio | Lower body strength, cardiovascular endurance |
Muscle Training: Full-Body vs Lower-Body Focus
Rowing Machine: A True Full-Body Workout
A rowing machine activates nearly the entire body, making it one of the most efficient cardio machines available.
Main Muscle Groups Engaged
- Lower body: quadriceps, hamstrings, glutes, calves
- Core: abs, obliques, lower back
- Upper body: lats, shoulders, traps, biceps and forearms
How the Movement Works
- Leg drive (around 60% of the power): quads and glutes do most of the work
- Body swing (around 20%): core and back muscles engage
- Arm pull (around 20%): upper-body muscles finish the stroke
Why It’s Effective
Because rowing combines multiple muscle groups in one smooth movement, it helps improve coordination, posture and functional strength while delivering a strong cardio workout.
Exercise Bike: Focused Lower-Body Training
Exercise bikes mainly target the lower body, making them ideal for people who want a straightforward cardio workout or focused leg training.
Main Muscle Groups Engaged
- Lower body: quadriceps, hamstrings, glutes, calves
- Core: light stabilisation work
- Upper body: minimal involvement
Pedalling Action
- Downstroke: quads and glutes generate power
- Upstroke: hamstrings and calves assist
- Core: stabilises posture throughout the session
Why People Love It
Cycling is easy to learn, gentle on the joints and excellent for improving cardiovascular endurance. It’s also a popular choice for rehabilitation and low-impact daily exercise.
Muscle Training Verdict
Winner: Rowing Machine
If your goal is maximum efficiency and full-body conditioning, the rowing machine comes out on top. It engages significantly more muscle groups than an exercise bike, helping you build strength and burn calories at the same time.
That said, if your focus is specifically on lower-body training, rehabilitation or easy-to-follow cardio sessions, an exercise bike may suit you better.
Calories Burned & Weight Loss Potential
Rowing Machine Calorie Burn
Thanks to its full-body engagement, rowing can burn a substantial number of calories.
Estimated Calorie Burn (70 kg / 155 lb person)
- Light intensity: 400–450 kcal/hour
- Moderate intensity: 550–650 kcal/hour
- High intensity: 650–800 kcal/hour
Afterburn Effect
High-intensity rowing can also increase post-workout calorie burn, known as the “afterburn effect” (EPOC), meaning your body continues to burn extra calories even after training.
Metabolic Benefits
Rowing combines strength and cardio training in one movement, which may help support muscle maintenance while improving cardiovascular fitness and overall energy expenditure.
Find out more details about rowing machines.
Exercise Bike Calorie Burn
Exercise bikes provide efficient calorie burning with variations between bike types:
Approximate Calorie Expenditure (155 lb person):
- Light Intensity: 300-400 calories/hour
- Moderate Intensity: 450-550 calories/hour
- High Intensity: 600-700 calories/hour
Bike Type Variations:
- Upright Bikes: Moderate calorie burn
- Spin Bikes: Higher calorie burn due to greater resistance options
- Recumbent Bikes: Slightly lower calorie burn but more comfortable for longer sessions
Sustained Output Potential:
Many individuals can maintain longer durations on exercise bikes, potentially compensating for the slightly lower per-minute calorie burn compared to rowing.
Final Thoughts
Both rowing machines and exercise bikes are excellent choices for building a healthier, more active lifestyle at home. The best option ultimately depends on your personal fitness goals, available space, training preferences and comfort level.
If you’re looking for a full-body workout with high calorie burn, a rowing machine is a fantastic all-round option. If you prefer low-impact cardio with a focus on endurance and lower-body training, an exercise bike may be the better fit for your routine.
Whichever you choose, consistency is what delivers results — and investing in equipment you genuinely enjoy using is often the smartest decision.
You can explore our full range of rowing machines and exercise bikes on our collection pages, where special offers and discount codes are regularly available. If you'd like more guidance before making a decision, take a look at our detailed buying guide for rowing machines.
