Rowing Machine vs Step Mill
Which one fits your Cardio workout plan?
Contents
Step Mill burns more per minute than Rowing Machine — MET 10 vs 8.5. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Rowing Machine and Step Mill and pick the one that fits your Cardio workout.
Rowing Machine vs Step Mill: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Step Mill more often — 16,351 sessions compared to 528 for Rowing Machine.
What most people do isn't always what fits you. Rowing Machine and Step Mill differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rowing Machine and Step Mill Differ
| What differs | Rowing Machine | Step Mill |
|---|---|---|
| Muscles worked | back, quads, chest, hamstrings, glutes, calves, and triceps | quads, hamstrings, glutes, and calves |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 528 sessions | 16,351 sessions |
How to Do Rowing Machine
Rowing Machine Muscles Worked: Cardio
Form
- 1. Fix your feet and sit while holding the handle.
- 2. While straightening your legs, lean your body back and pull the handle.
- 3. Pull your elbows to your sides while keeping your abdominal muscles engaged.
Coach's Tips
- Keep your back straight and be careful not to stretch your legs excessively.
For a full Rowing Machine guide with alternatives and benefits, see the Rowing Machine exercise guide.
How to Do Step Mill
Step Mill Muscles Worked: Cardio
Form
- 1. Place your foot on the stairs and hold onto the handrail.
- 2. Move your feet as if you are climbing the stairs, one foot at a time.
- 3. Proceed with a steady rhythm each time you fully step down.
Coach's Tips
- Step fully and be careful not to strain your knees.
For a full Step Mill guide with alternatives and benefits, see the Step Mill exercise guide.
Frequently Asked Questions
Which is better for Cardio, Rowing Machine or Step Mill?
Planfit users log Step Mill more often — 16,351 sessions against 528 for Rowing Machine. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Rowing Machine and Step Mill work the same muscles?
Not quite. Rowing Machine loads back, quads, chest, hamstrings, glutes, calves, and triceps, and Step Mill loads quads, hamstrings, glutes, and calves.
What equipment do Rowing Machine and Step Mill need?
Rowing Machine needs a machine, and Step Mill needs a machine.
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