Cardio machine calories:
rower, elliptical and jump rope compared

Three ways to spend 30 minutes

A 70 kg person spends about 245 kcal on a moderate rowing machine in 30 minutes, about 175 kcal on an elliptical trainer and about 413 kcal skipping rope at a moderate pace. The jump rope is the clear winner on intensity, and the elliptical is the lightest of the three.

The numbers come from the Compendium of Physical Activities, and they describe typical use rather than the maximum. They also differ from the figure on a gym console, which usually uses a default body weight and a generous formula.

Use the estimates below to compare machines on a fair basis, and treat any single reading as indicative, not definitive.

Formula and MET values

Worked example: 10 minutes of rope

A 70 kg person skips for 10 minutes at a moderate pace of about 120 to 140 turns a minute, which is 11.8 MET. How does that compare with rowing?

This is why short skipping blocks appear in circuits: in a few minutes they equal a much longer, easier session. It is also why most people cannot sustain the rope for half an hour at a single go, and the real total comes from intervals.

The rowing machine in detail

Rowing recruits legs, back, core and arms, so it is a whole-body exercise. The MET value rises steeply with effort: 4.8 for light, 7.0 for moderate, 8.5 for vigorous and up to 12.0 for very vigorous all-out rowing. A steady 30-minute row at 7.0 MET is about 245 kcal for 70 kg.

Technique matters. A drive that starts with the legs, then swings the back and finishes with the arms uses the large muscles best. Rowing only with the arms is slower and tiring. Stroke rate of 20 to 24 strokes a minute with a strong drive is a typical steady-state target.

• Resistance (the damper) does not set intensity on its own; power per stroke does.
• The split time per 500 m is a better guide than stroke rate.
• Console calories are often given per hour; check what it assumes.
• Sessions of 20 to 30 minutes at a steady level are a good starting point.

The elliptical trainer

An elliptical gives a low-impact workout that is easy on knees and hips. At moderate effort the value is about 5.0 MET, so a 70 kg person burns 175 kcal in 30 minutes. Pushing resistance and using the handles raises the cost, and so does a higher stride rate.

The most common complaint is that the console number looks high. Many machines read high, sometimes by 20% or more above a MET estimate, because they assume a default weight or count total energy including rest. If your elliptical says 300 kcal for 30 minutes while MET gives 175, use the lower figure for planning.

What intervals do to the average

Interval sessions make the average MET lower than the hard value because of the rests. Suppose a 70 kg person skips for one minute at 11.8 MET and then stands to recover for one minute at about 1.3 MET, repeating this ten times. The skipping minutes cost 11.8 × 70 ÷ 60 × 10 ≈ 138 kcal. The recovery minutes cost 1.3 × 70 ÷ 60 × 10 ≈ 15 kcal.

The 20-minute session therefore totals about 153 kcal, an average of 6.6 MET. That is still higher than a steady 30 minutes on the elliptical per minute spent, and it is a workable approach for people who cannot skip for long.

The same arithmetic applies on a rower. Alternating a minute at 8.5 MET with a minute of easy paddling at about 4.8 MET averages roughly 6.7 MET, which is a little below a steady moderate row at 7.0. For fat loss, steady effort or intervals produce much the same calories per minute when the effort is matched; the better choice is the one you can do more often.

Whichever machine you pick, build up the duration and intensity gradually. A sensible progression adds about 5 minutes to a session each week, and no more than one hard interval day for every two easier ones. Rope skills improve rapidly, and the rower rewards a few lessons on the sequence of leg drive, body swing and arm pull. Good technique prevents blisters, back strain and sore shins, all of which interrupt training far more than any calorie shortfall would.

Choosing between the three

• Time-short: the rope or rower, because the intensity gets you the burn in less time.
• Joint-friendly: the elliptical or rower, since neither pounds the joints like skipping.
• Beginner: start with light rowing or the elliptical, and build skipping in 30-second blocks.
• Variety: rotating machines across the week spreads the load on muscles and joints.
• Space: a rope needs a ceiling and a smooth floor, but is cheap and portable.

Calories should not be the only criterion; pick a machine you will use three times a week. People with heart conditions, pregnancy or back problems should ask a clinician before intense rope or rowing work.