How Much Rowing Equals 10 000 Steps

How Much Rowing Equals 10,000 Steps


Rowing and walking are two popular forms of exercise that offer numerous health benefits. Many people aim to achieve 10,000 steps per day to meet the recommended physical activity guidelines. However, if you prefer rowing as your primary workout, you might wonder how much rowing is equivalent to 10,000 steps. In this article, we will explore this topic and provide some insights.

Understanding 10,000 Steps

10,000 steps is a widely-recommended daily goal for physical activity. It is equivalent to approximately 5 miles or 8 kilometers, depending on a person’s stride length. Achieving this goal can contribute to improved cardiovascular health, weight management, and overall well-being. However, not everyone enjoys walking or has the opportunity to walk extensively. That’s where rowing can come into play as an alternative exercise.

Rowing and the Steps Equivalent

Rowing is a full-body workout that engages multiple muscle groups, including the legs, arms, back, and core. While it may not directly correlate with step count, rowing can still provide an effective cardiovascular workout. To determine the rowing equivalent of 10,000 steps, we need to consider factors such as intensity, duration, and individual fitness level.

Factors Affecting Rowing Equivalency

The intensity and duration of rowing workouts play a significant role in determining their equivalence to steps. Higher-intensity rowing sessions, such as interval training or racing, can burn more calories and simulate a higher step count. Longer rowing sessions also contribute to a higher energy expenditure, potentially increasing the equivalence to steps. Additionally, an individual’s fitness level and rowing technique can impact the overall effectiveness of the workout.

Estimating the Rowing Equivalent

While it is challenging to precisely equate rowing to steps, an estimate can still be made. On average, a 30-minute moderate-intensity rowing session can burn around 200-300 calories. Considering that 10,000 steps can burn roughly 400-500 calories, it can be inferred that around 60-90 minutes of rowing may be equivalent to achieving 10,000 steps. However, it’s important to note that these figures can vary based on individual factors and should be used as a rough guideline.


Rowing can be an excellent alternative to walking or running, offering a low-impact yet intense cardiovascular workout. While it is challenging to precisely determine the rowing equivalent of 10,000 steps, incorporating 60-90 minutes of rowing into your routine can provide a similar level of physical activity. Remember to consult with a fitness professional to tailor your rowing workouts to your individual needs and goals.

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