Treadmill vs Rowing Machine: Which Workout Feels Right for You?

You’re looking for cardio that fits your schedule, burns fat efficiently, and actually keeps you coming back. That’s where the treadmill vs rowing machine decision gets real. Both machines are widely used for effective cardio training, can improve endurance, and offer engaging workout experiences when integrated with fitness platforms like iFIT.

But which one feels right for your body and your goals? Let’s look at the science, compare the NordicTrack Commercial 1750 Treadmill with the NordicTrack RW700 Rower, and give you the facts you need to make your choice.

Cardio That Works Starts with Consistency

The most effective fat-burn cardio isn’t just about numbers on a calorie chart — it’s about sustainability. Research shows that aerobic training, whether on treadmills, ellipticals, or rowers, supports long-term cardiovascular health, weight management, and even mental wellness¹.

The key? Consistency. Choosing the machine you’ll actually use regularly will pay off more than the one that only looks good in your home gym.

See how consistency plays out across different machines in our Compare Cardio Machines guide.

Calorie Comparison: Treadmill vs Rowing Machine

If your main concern is calorie burn, science is clear: treadmills often lead the pack.

• A 2024 study in Frontiers in Sports and Active Living compared seven indoor cardio machines and found that treadmill workouts produced the highest average energy expenditure among the cardio equipment tested, while rowing also ranked among the most effective for calorie burn¹.
• Harvard Health’s calorie chart confirms this gap: a 185-pound person burns about 294 calories in 30 minutes of moderate rowing, versus 336 calories in 30 minutes of running at 5 mph⁶.

That said, rowing remains one of the most efficient aerobic workout choices for full-body activation. For many users, its ability to engage both upper and lower body makes up for slightly lower calorie totals per minute.

Learn more in our Incline Treadmill Benefits article.

Muscle Activation and Training Style

Rowing isn’t just cardio. It’s a strength-endurance hybrid that recruits nearly 85% of your musculature in each stroke⁴. That means every session works your legs, core, back, and arms together, making it time-efficient for building both endurance and strength.

Treadmills, on the other hand, emphasize weight-bearing movement. Running or incline walking recruits large muscles in the lower body, creating higher cardiovascular demand and often leading to greater energy expenditure¹.

Recent biomechanics research also shows incline treadmill training shifts gait patterns and increases activation in glutes, hamstrings, and calves compared to level jogging³.

Rowing emphasizes rhythm and power. Studies link rowing performance most strongly to lower-body explosive power (like vertical jump height) rather than sheer muscle mass², reinforcing why form and drive matter more than size.

Fat-Burn Cardio: Efficiency vs Sustainability

Which machine delivers more reliable fat-burning? The answer depends on how long and how hard you want to work.

• Rowing: Offers high caloric output per minute of effort, though it may feel more physically demanding due to its full-body engagement³.
• Treadmills: Often easier to sustain for longer durations, especially walking or incline walking, which can support consistent energy expenditure over time.⁶⁵.

In fact, research suggests treadmill and elliptical workouts may result in higher rates of fat oxidation during steady-state exercise compared to rowing⁵.

What’s Best for Your Space and Lifestyle?

Let’s compare the NordicTrack Commercial 1750 Treadmill and the NordicTrack RW700 Rower to see which aligns best with your training preferences and home setup:

NordicTrack RW700 Rower

• Compact design that folds upright for easy storage

• 26 levels of Silent Magnetic Resistance

• 10” HD touchscreen with iFIT integration

• SmartAdjust™ technology adapts intensity in real time

Learn how to use a rowing machine correctly

NordicTrack Commercial 1750 Treadmill

• -3% decline to +12% incline range
• 16” HD touchscreen with immersive iFIT global workouts
• SmartAdjust™ and ActivePulse™ for adaptive training
• SpaceSaver® folding deck for home convenience

Compare in our 2025 Treadmill Buying Guide]

Which Machine Helps You Stick With It?

Studies repeatedly show that enjoyment and adherence are as important as calorie burn when it comes to long-term success¹.

If you enjoy structured walking or running programs, the NordicTrack Commercial 1750 Treadmill offers immersive experiences designed to keep you engaged. If you prefer total-body workouts that maximize time efficiency, the NordicTrack RW700 Rower delivers powerful, full-body sessions. Both machines integrate with iFIT to provide goal-driven, personalized training plans that support long-term consistency and motivation.

*iFIT membership required. Features and content vary by subscription tier. Access to on-equipment streaming services, multi-user profiles, performance tracking, and workout history is available with the iFIT Pro membership only. Pricing, features, and availability subject to change.

See why Personalized Training Programs matter for real results.

References

1. Frontiers in Sports and Active Living: Energy expenditure, oxygen consumption, and heart rate while exercising on seven different indoor cardio machines at maximum and self-selected submaximal intensity
2. The Sport Journal: Relationships Among Muscle Characteristics and Rowing Performance in Collegiate Crew Members
3. ScienceDirect: Eccentric training with a powered rowing machine
4. Frontiers in Physiology: High Energetic Demand of Elite Rowing – Implications for Training and Nutrition
5. Journal of Functional Morphology and Kinesiology): Maximal Fat Oxidation: Comparison between Treadmill, Elliptical and Rowing Exercises
6. Harvard Health Publishing: Calories burned in 30 minutes for people of three different weights

Results may vary. Individual experiences are unique and depend on a variety of factors including effort, program adherence, and health conditions.Streaming services available with iFIT Pro Membership only.SmartAdjust™, ActivePulse™, and AI Coach require compatible equipment and iFIT subscription.

The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.