Rowing Machine Workout For Weight Loss

Rowing machine is a great cardio workout for weight loss. It is cardio equipment that can be used by people of all ages and fitness levels. It is an efficient way to burn calories, lose fat and tone your muscles. Rowing machines are affordable and easy to use. If you are looking for a low impact workout that will help you lose weight, then rowing is the ideal exercise for you. You can incorporate this workout into your routine three to four times a week for best results.

Benefits Of Rowing Machine

There are many benefits of using rowing machine as a workout. It increases your cardiovascular fitness level and helps in burning more fat than any other exercise. You can burn up to 1000 calories in an hour while using this equipment. It also helps in strengthening your lower body especially gluteus maximus (your butt) and hamstrings which tend to get weaker with age or due to other factors like sitting jobs etc.,

How To Use A Rowing Machine For Weight Loss?

The first step is to choose what type of rowing machine you want depending on how much space you have available at home or office or gym where you will be working out regularly with this equipment.,

Rowing Machine Workout For Weight Loss

determined men exercising on rowing machines at health club

Punishingly effective, rarely used and likely to always be vacant, the rowing machine is one of the most versatile pieces of cardiovascular equipment on your gym floor.

CrossFit zealots and Olympians alike swear by the devilish capabilities of the rower, but the average gym bro and his cronies are likely to give it a wide berth — an unfair treatment to what is one of the most effective pieces of kit in your fitness arsenal.

In fact, according to British rowing, each stroke on the machine uses 85 per cent of your muscles — across the nine major muscle groups — meaning that a full-body smoking is guaranteed, as is a spiked heart-rate and a white-hot fat-burn, as 300kcals are eviscerated in just 30 minutes of rowing.

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The Ultimate Rowing Workout

Convinced to give the rowing machine a go? Try this gruelling Tabata-based workout for maximum fat-burn in minimal time. Thank us (or not) later…


– 1-minute light rowing at 18 Strokes Per Minute (SPM)
– 1-minute medium rowing at 22 SPM
– 1-minute hard rowing at 26 SPM
– 1-minute light rowing at 18 SPM

Interval 1:

10 seconds light rowing then 20 seconds hard rowing 8 times

Then, this circuit:

– 250m row + 25 squat jumps
– 200m row + 20 lunge jumps
– 150m row + 15 press ups
– 100m row + 10 squat thrusts (feet on seat)
– 50m row + 5 burpees

Interval 2:

– 1-minute sprint row as fast as you can, 30 seconds rest, 1-minute sprint


3-minutes light rowing followed by stretching your glutes, hamstrings and quads.

Alex Gregory MBE, a five-time world champion and two-time Olympic gold medalist explains the unending benefits rowing. “I see indoor rowing as a really efficient way of keeping fit,” he says.

“I make sure I jump on the rowing machine at home for at least 20 minutes every day, as a way to maintain my fitness levels and ensure I get the ultimate total body workout.”

For Gregory, there are three key elements to perfect rowing technique:

  • The sequence is key: Legs, body, arms, arms, body, legs
  • Focus on your legs – 60% of the power is from the legs, 30% body, 10% arms
  • Maintain good core stability
Friends training in male fitness club

4 Ways to Maximise Your Rowing Workout

Rowing on an ergometer is one of the most technically demanding exercises. Follow these tips from Concept2 rowing expert Carl Bramley to perfect your technique and prevent injury.

‘The Catch’

This is where the oar would enter the water in a real boat. With your knees bent and together, lean forward from your hips with your arms straight out in front of you gripping the handle. Don’t split your knees to try and lean further forward or bend with your back.

‘The Drive’

The stroke should begin with the legs, the most powerful part of the body. Keep your back straight throughout. As your legs straighten, lean back slightly from the hips and pull the handle to your chest. Finish with your legs straight, leaning slightly back, and the handle just below your chest. Having your elbows by your sides encourages a more efficient stroke.


Where the oar exits the water. Don’t lift the handle over your knees on the way back to the catch, this lengthens the handle’s route to the starting position and would capsize a real boat. Get the handle back to the starting position in the shortest distance possible: a straight line.

Timing and Focus

There should be no stationary period. Think of your whole body like a muscle and apply the same technique. The drive is the explosive part and should be completed on a count of one, whereas the recovery should be completed on a count of three.

A smooth technique at 25 strokes per minute is much faster than bad technique at 40 strokes per minute. Make sure to look ahead throughout your session – looking down or to the sides can affect your posture and throw you off your game.

The recovery is essentially the reverse of the drive. You should move your hands and arms away first, then lean forward from the hips and finally begin to bend your knees. Simplified, the action is legs-arms on the drive and arms-legs on the recovery.

Man preparing for a rowing in the gym

The Perfect Row

  • Muscles Worked: Arms, Back, legs, Cardio
  • Difficulty: Medium
  • Equipment needed: Machine

Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat

Strong man exercising in gym

The Best Rowing Workouts for Weight Loss Your Routine Needs, Trainer Says

rowing machine group doing workouts for weight loss

Most individuals have an overall goal when they go to the gym. Some want a six-pack, and others want an all-over muscular physique. If your goal is fat loss, then you’ll have to not only eat healthy foods, but you also need to do the right types of exercise. This means including strength training in your routine and performing cardio in between. There’s a fun, different way to drop weight, and we are here to share the best rowing workouts for weight loss that your routine needs.

When choosing your cardio activities, it’s important to select ones that allow you to alternate between steady-state and intervals and also incorporate different muscle groups. The rower, or the “erg,” is a perfect activity to choose for this. It’s a fantastic cardio tool for building your conditioning and torching fat. Not only that, but it also engages all of the muscles in your legs, arms, and upper back, making it a full-body session. With the rower, you can either do a steady-state workout for more aerobic work, or you can go at a higher intensity with interval training, which is guaranteed to burn a ton of fat.

5 weight loss secrets revealed

Not sure how to program it into your routine? Here are a few workouts for weight loss you can do either after a strength training session, or you can perform them on the in-between days. Check them out below, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Rowing Workout #1: Steady-State For Time

senior man doing rowing workouts for weight loss

This aerobic workout is great for learning proper rowing form, building your aerobic endurance, and aiding in recovery. Set the length of time that works for your schedule (10, 20, or 30 minutes), and row at a pace that you can maintain throughout the entire period.

Rower Workout #2: Long-Distance

woman doing rowing workouts for weight loss outdoors on track

If you have a good aerobic base, you can start testing yourself with a 2000-meter row and timing how long it would take you to get there. In your next sessions, challenge yourself and try to beat that time.

Just getting started on a rower? No problem! If you are a beginner, you can begin with 1000 meters, or break it up into two sets.

Rower Workout #3: Intervals

woman using rowing machine

Just getting into interval training? Then you can begin with shorter sprints: Start with 5 sets of 200 meters, rest twice as long as you took to finish in between. Try to maintain the same pace with each set. If you’re more conditioned, you can do 4 sets of 250 meters or 5 sets of 300 meters.

Rower Workout #4: More Intervals

man rowing workouts for weight loss

This particular workout is extremely challenging and will absolutely put your anaerobic endurance to the test. Try hitting 500, then 400, 300, 200, and then 100 meters to finish, resting for 60 seconds in between each distance.

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