So, how do you actually do a rowing machine workout?
Ever walked into the gym, made a beeline for the rowing machines (maybe all the treadmills were taken?), plonked yourself down and then kind of... not really been sure what to do next? We hear ya! But fear not, we've pulled together 15 different workouts you can try on a rowing machine, ranging from 10 minute blasts to a whole hour. They're suitable for all levels, from beginners to advanced rowers, and they can be done at home if you have access to your own rower, or at the gym – just set up your phone, connect your headphones and follow along.
But why the rowing machine fuss to begin with? Well, according to British Rowing, just one row uses 85% of your muscles, including all nine major muscle groups, so if you're not yet into it, now is the time to change that.
Ready, set, row!
How long should you work out on a rowing machine?
Boring but true, how long you exercise will always depend on your fitness abilities, stamina and how experienced you are. There's no one size fits all answer and tbh, we love that.
Work out to a volume that fits your routine and lifestyle. If that's twice a week, great. If that's more – also great. How long you spend on the rower each workout will again, depend on what kind of workout you're aiming to do. Interval workouts that are designed to burn fat are more likely to be shorter in length but at a much higher intensity than form-improving drill workouts or slower cardio sessions.
How long should I row as a beginner?
That really depends. Someone new to rowing but with experience in other types of physical activity may find their feet a little faster than someone with limited exposure to cardiovascular activity. There are other factors which may also influence your starting threshold, too, such as current health, any injuries, stress levels, sleep quality, age, and so on.
That said, a solid place to start is by rowing for five minutes, at a steady and maintainable pace – whatever that looks like for you. Over time, you can slowly increase the time and/or the intensity of your rowing sessions as and when it feels good to progress. Start with 2-3 sessions per week, and go from there.
Is it okay to row everyday?
Our question to anyone considering rowing everyday is: why would you want to? Unless your fitness goal is to simply have the most fun possible and you also find rowing the most fun activity, we’re struggling to settle on a scenario whereby rowing everyday would be advisable. Not because there’s anything wrong with rowing, specifically, for seven days in a row, but because doing almost any activity every single day can both inhibit progress and increase your risk of injury.
Rest is an important factor when working towards a goal – it allows muscles time to repair and energy stores to replenish ahead of your next training session. It’s absolutely possible to safely row *most* days, if you’re mindful of intensity, use some rowing days as active recovery, and prioritise overall recovery, but probably steer clear of rowing every day – particularly at a high intensity.
Fun fact: research suggests that working out two days a week has very similar effects – in terms of physical fitness – to working out twice per week. Only, exercising six times per week is likely to increase fatigue and negative feelings towards exercise. Something to bear in mind.
Can you lose belly fat on a rowing machine?
We're going to level with you – the only way to get rid of belly fat is by looking after your nutrition and exercising in line with your goals. Knowing how to lose body fat (because remember: you can't spot reduce fat from any one area of your body) is about eating in a safe and sustainable calorie deficit, along with regular movement and good sleep and stress hygiene.
Wanting to lose weight well is a great goal if you have unhealthy visceral fat to lose but, it won't ever be achieved by just one thing. If you're exercising like mad to outweigh a less-than-healthy diet, you'll fall into a vicious cycle of not having your efforts rewarded. So, instead of running pillar to post trying to find something that sticks, aim for a flatter more consistent line of eating and exercising right instead.
And, remember. If exercise is only ever about fat loss, it will likely end up becoming less enjoyable as time goes on. Find something you enjoy, that gets you moving and your fitness tracker ticking over and you're more likely to stick with it. Fact.
10-minute rowing drills workout
Break down and improve your stroke form with trainer Sydney and this perfect for beginners rowing drills workout. You'll focus on arms, then legs and then power, with a rest after a minute of each. Repeat the circuit once more and you're done!
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10-minute pyramid rowing workout
Great if you're time-pressed, this pyramid class will get you sweaty and working hard in no time. 10-mins, all in – we like that.
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20-minute beginner rowing workout
Get across good form and technique with a longer beginners class. You'll work in drill format to really hone in where you need to improve and what you're already doing well.
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20-minute British Rowing workout
Mix up strength exercises with rowing in this 20-minute session. From squats to crunches, you'll work major muscle groups and improve your cardio fitness.
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20-minute intermediate intervals rowing drills workout
Got to grips with the basics but want to level up? Try this intermediate workout. It's made up of challenging interval drills and a spicy Tabata section to finish off. Sweaty mess status confirmed.
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20-minute HIIT workout
Get ready to work with a HIIT rowing workout sent to challenge and improve your recovery rate and stroke speed.
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25-minute intermediate rowing and strength intervals worout
You'll work your whole body in this session. On the rower, you'll focus on continuous effort, getting your heart rate up and pushing through. Off the rower, you'll start with lower body movements before getting onto the upper body and core work. 25 minutes is all you need when the session's this good – trust us!
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30-minute pyramid rowing machine workout
Follow along with your trainer in this workout as you work through a pyramid format rowing machine workout.
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60-minute rowing machine workout
Up the ante and aim for something longer, e.g. this 60-minute rowing workout. Split into 15-minute chunks, you'll do a quick warm-up and then work through them four times through. Don't be afraid to make the session work for you, though. Bailout at 15, 30 or 45 minutes depending on what you have time for and work your way up to the full hour. Rower's choice!
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66-minute ladder rowing machine workout
One for the more confident rowers, you'll do five rounds of 11-minute intervals, totally 66 minutes of work. Phew. Make sure to have a water bottle close by and a good stretch after.
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Full body rowing machine exercises
Need some inspo for what to do with the bit of kit in your living room/garage/spare bedroom? Look no further. Samantha Holley's here with inventive and hard rowing machine exercises for you to try STAT.
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5-minute easy beginners rowing warmup
Just getting started on your rowing journey? Ease yourself in with this simple beginners rowing warmup.
25-minute intervals rowing workout
Keen to get a sweat on? Try this British Rowing intervals session – featuring five x four minute intervals, with one minute of rest in-between.
20-minute rowing bootcamp
If you want to build your strength and endurance, give this 20-minute rowing bootcamp a whirl. You'll need a pair of dumbbells, as you'll be doing some weightlifting as well as rowing.
30-minute pyramid rowing workout
Engage all muscle groups with this 30-minute pyramid session. Bodyweight exercises are sandwiched between rowing intervals to help you build strength and endurance.
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