Calories Burned From Running, Rowing, and Other Cardio Workouts

January 19, 2023 Stan

Cardio exercises like running or rowing are great at burning hundreds of calories.
But some are better than others, especially if all you have is 30 minutes to work out.
High-intensity exercises like running or cycling burn more than lower-impact activities like walking.

While most forms of cardiovascular exercise get your heart pumping, some versions burn more calories than others.

For instance, someone who weighs 155 pounds and runs a 10-minute mile can expect to burn around 360 calories over 30 minutes of running. That same person would burn just 252 calories over a similar half hour of rowing at a moderate pace (i.e. a 3-minute pace per 500 meters rowed).

That’s not to say rowing isn’t a solid source of cardio (it is) but rather that it’s just not as high-intensity of a workout as running.

That said, rowing and running are some of the top calorie-torching cardio workouts you can find, and we’ve provided six more below, including low-impact options for people with sensitive joints.

Just keep in mind that “the best cardio is the cardio you’ll actually do,” says Staci Alden, a certified personal trainer, group fitness instructor, and owner of Alden Fitness Solutions. So, it’s more important to pick an activity you like — whether it’s outside, at the gym, or in your home — than the one that burns the most calories.

1. Running

Running is an excellent form of cardio. The number of calories burned depends on a few factors, including your size and how fast you’re running.

Here are estimates of how many calories a 155-pound person can burn in 30 minutes of running, according to Harvard Health:

For maximum calorie-burning effect, Alden recommends running outside rather than on a treadmill if possible. But if you do need to run on a treadmill (or prefer it), you can increase the incline to up the intensity.

2. Rowing

Rowing is a full-body, low-impact exercise. And, like any exercise, it burns more calories the more intense you make it. Here’s how many calories it burns over 30 minutes of rowing at both a moderate and vigorous pace:

Weight: 155 pounds

Weight: 185 pounds

3. Stairs or hills

Running stairs or uphill is a great way to increase your heart rate. Plus, Alden says that running uphill may even be easier on your joints.

Some people “may experience high impact on their joints while running on flat surfaces or downhill,” but find it less strenuous running uphill. If this is the case, you can run uphill while choosing to walk back down.

In the gym, you can get a similar effect on a treadmill if you increase the incline. You can also use a stair stepper or stair mill. Alden says her clients “have some of the fastest [calorie burning] results when they use the step mill.”

While running stairs can also be an effective calorie burner, it’s difficult to quantify exact amounts. One estimate says a 155-pound person can burn 216 calories in 30 minutes using a stair step machine while another estimate says running up stairs burns 528 calories for that same 155-pound person.

4. Biking

Whether you bike on the road or a trail or prefer to spin indoors on a stationary bike, cycling is a great low-impact form of cardio.

Here’s how many calories a 155-pound person can burn in 30 minutes:

To boost the intensity, try biking uphill if you’re outdoors, add resistance if you’re indoors, and stand up in your seat as you pedal, Alden says. “That’ll really bring your heart rate up and challenge you,” she says.

5. Interval training

Interval workouts, such as high-intensity interval training (HIIT), can include a combination of different forms of cardio as well as strength training exercises. If you have a limited amount of time for a workout, interval training is best, Alden says.

“If someone is looking for cardio that’s going to be quick and intense and challenging,” intervals do the trick, Alden says. And some strength exercises, like kettlebell swings, could be considered cardiovascular training when done in an interval format, she says.

It’s hard to gauge the number of calories burned in interval training because it includes various forms of exercise.

But according to Harvard Health, circuit training in general can burn roughly 306 calories per 30 minutes for someone weighing 155 pounds. If your intervals include an exercise like jumping rope, then it can burn up to 421 calories over 30 minutes.

But intervals don’t always have to be highly intense. Low-intensity interval training (LIIT) has started to gain popularity, Alden says. It includes low-impact exercises, like walking, followed by recovery periods.

An example of a LIIT workout could be “mowing the lawn, then having a seat and resting before going out and doing something else like going for a walk,” Alden says.

6. Swimming

If you have access to a pool (or even a body of open water), and you’re a good swimmer, swimming is a great way to get your heart rate up. It’s also a great option for those looking for a low-impact workout that’s easy on their joints.

Vigorous lap swimming can burn roughly 360 calories per 30 minutes for someone who weighs 155 pounds or 420 calories for someone who weighs 180 pounds.

7. Walking and elliptical

Both walking and using an elliptical machine are less intense than some of the cardio listed above, but they’re still good options for exercise.

“If you’re going to do something for 30 to 60 minutes, [walking or using an elliptical] is something you can sustain for that period of time,” Alden says. “Some people just like longer cardio [sessions],” so they can watch a movie or a show while exercising.

Here’s how many calories a 155-pound person can burn in 30 minutes:

8. Sports

Many sports require near-constant movement, including consistent running, that raises your heart rate. Because of that, these are highly effective options for getting cardio exercise.

Here are some examples of how many calories a 155-pound person can burn in 30 minutes:

Soccer: 252 calories
Tennis: 252 calories
Basketball: 288 calories
Football: 288 calories

Other activities like dancing, martial arts, and gardening can also be considered cardio, depending on how hard you exert yourself.

Insider’s takeaway

Cardio exercise is one of the best ways to burn calories, though the exact amount someone might burn depends on a few factors: how much they weigh, how intense the exercise is, and the exact nature of the workout.

Exercises like rowing, running, or cycling, are all great options for burning hundreds of calories over the course of 30 minutes.

It’s also important that you pick a cardio activity you enjoy doing. The more comfortable you are with a certain workout routine or cardio exercise, the better chance you have of sticking to whatever plan or goal you’ve set for yourself.

Allison Torres Burtka is a freelance writer and editor in metro Detroit. Her writing has been published in the Guardian, espnW, Women’s Running, the Sierra Club’s Sierra magazine, Crain’s Detroit Business, and other outlets. She writes on topics like health and wellness, sports, environment, sustainability, and business leadership. To see more of her work, visit atburtka.journoportfolio.com.