The Best Rowing Machine Workouts For All Levels, According To Trainers

Fun fact: Working out on a rowing machine up to 86 percent your muscles at once. Basically, this works the whole body and is very effective. This is probably why more and more people are using rowing machines in the gym, at home, and during training classes each year. almost 20 percent Since 2014. If you’re thinking of taking a ride yourself, you’re not alone.

Rowing machines are especially great for those who want a low-intensity workout while getting their heart rate up, he said. Emma Lovell, CPT, Orangetheory Coach of Midtown West Manhattan. It’s far less stressful on your joints than running, making it easier for people with chronic pain and injuries to participate.

Meet an expert: Emma LovellCPT, is the coach of Orange Theory in New York City. Hollis TuttleCPT is a lululemon studio trainer. Mac EvansCPT, Hydro Row trainer and former D1 college rower.

Rowing is also a great cross-training workout that complements other exercise goals, such as completing a triathlon, strength training, or running a race. That’s because rowing works your legs, core, back, arms, and shoulders without causing too much impact, says Lovell.

TL;DR: Rowing can help improve strength, power, endurance, and overall muscle quality, so now’s the time to try it, explains Lovell. (PSSTKhloe Kardashian loves rowing at home. )

Here’s what you need to know about the benefits of rowing, how to use proper form, and 10 trainer-approved rowing workouts to optimize sweating at every level.

Benefits of rowing training

1. Simultaneously activates major muscles. “Unlike riding a bike, rowing activates nine muscle groups and uses 85 percent of your body’s musculature, making it a very efficient workout,” he says. Hollis TuttleThis is CPT from lululemon studio trainer.
2. Maximize the effectiveness of your training. This low-impact exercise improves cardiovascular endurance and turns it into a full-body workout that increases strength and athletic performance. It’s also an efficient workout, and Ravel says it doesn’t take long to get your heart rate up and going all out.
3. Improve your entire daily life. Rowing training helps improve posture and core strength, and keeps your joints healthy by not adding strain during exercise. Weight-bearing exercise also contributes to age-related loss of bone density. the study i got you.
4. Cross-train effectively. The cardiovascular benefits of rowing are on par with running and cycling, plus it trains your upper body and core to a degree that these exercises simply cannot.

rowing machine form tips

Form is very important to rowing, but the technique can be a bit confusing if you’re just starting out. “Energy is transferred from one component to the next, so it is important to follow a specific sequence to maximize both stroke power and efficiency,” says Tuttle.

According to Tuttle, the key tips for staying afloat during your workout are:

• catch: Start with a proper setup on the front of the machine. Your shins should be vertical, your lats should be tight, your shoulders should be relaxed, and your core should be tight. His torso leans forward at his 1 o’clock position, shoulders in front of his hips, arms extended and holding handles. From this position, you can push the machine hard.
• drive: Start by extending your legs by applying force to the machine through your feet while maintaining a forward lean torso. Continue pushing and extending your legs to begin moving your torso backwards. This should be a smooth, continuous movement.
• Finish: With your legs fully extended and your torso in the 11 o’clock position, use your arms to begin pulling the handle toward the base of your sternum. Like hollow body holds, try to keep your core muscles active and tense.
• recovery: Reverse the motion by extending your arms away from your torso, then bend forward toward 1 o’clock, and finally bend your legs back to catch.Make sure the handles pass over your knees Before bend them. The recovery phase should be half the speed of the drive. This will allow your muscles to recover and be ready for your next powerful push.

10 best boat workouts for all levels

Are you ready to try rowing? Try out the 10 best rowing exercises designed by . Mac EvansCPT is a trainer for Hydrow, a home rowing machine with a growing online library of workouts.

These options range from HIIT-style bursts to steady power builds from 10 to 30 minutes. Have fun and sweat. (For reference: s/m means his strokes per minute, which is the metric your rower or smartwatch displays.)

10 Minute Efficient HIIT Workout

This workout consists of several rounds of intervals alternating between short high-intensity exercises and short recovery intervals. Yes, it’s a great way to get even more out of your workout in a short amount of time.

• 2 minute warm-up: 22 s/m, 10 second burst at 26 s/m every 30 seconds
• 1 minute interval: 26 sec/min at sprint pace
• 1 minute recovery: 22 sec/min at jogging pace
• 1 minute interval: 26 sec/min at sprint pace
• 1 minute recovery: 22 sec/min at jogging pace
• 30 second interval: 28 sec/min at maximum pace
• 30 seconds recovery: 22 sec/min at walking pace
• 30 second interval: 30 sec/min at maximum pace
• 30 second cooldown: 22 sec/min at walking pace

30 minute steady state row

This workout is a great way to build endurance for any sport. It allows you to maintain a constant pace that keeps your heart rate at about 60-70% of your maximum heart rate throughout your workout.

• 5 minute warm-up: 15 sec/min walking pace
• half an hour: 22 sec/min at jogging pace
• 5 minute cooldown: 15 sec/min walking pace

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20 minute beginner climb

This workout starts at a comfortable pace and gradually increases speed and tempo to challenge your strength and stamina throughout.

• 2 minute warm-up: 20 sec/min at walking pace
• 3 minute intervals: 22 sec/min at jogging pace
• 2 minute interval: 24 sec/min at jogging pace
• 1 minute interval: 26 sec/min at run pace
• Repeat the above three intervals two more times for a total of three rounds.
• 2 minute cooldown: 20 sec/min at walking pace

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20 minutes of steady power low

This workout features finding a low rhythm and steady rowing while emphasizing focus, sustained effort and leg strength.

• 2 minute warm-up: 20 sec/min at walking pace
• 3 minute intervals: 22 sec/min at jogging pace
• 1 minute intervals: 24 sec/min at jogging pace
• Repeat the above two intervals four more times to complete a total of five rounds.
• 2 minute cooldown: 20 sec/min at walking pace

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20 minutes of technique-focused raw

Learn how to utilize the most powerful parts of your body, your legs and hips. Use a rowing machine to build a solid movement pattern while strengthening your entire body.

• 2 minute warm-up: 20 sec/min at walking pace
• 30 second drill: Just row your legs at 28 sec/min
• 2 minute intervals: 24 sec/min at run pace
• 30 second interval: 28 sec/min at sprint pace
• 1 minute recovery: 20 sec/min at walking pace
• Repeat the interval circuit above three more times to complete a total of four rounds.
• 2 minute cooldown: 20 sec/min at walking pace

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20 minute descent endurance climb

While on the rowing machine, work on progressively shorter intervals to build your rhythm and encourage you to seek higher intensities.

• 2 minute warm up: 24 sec/min at jogging pace
• 2 minute interval: 24 sec/min at run pace
• 2 minute intervals: 26 sec/min at run pace
• 1 minute interval: 28 sec/min at run pace
• 2 minute recovery: 22 sec/min at jogging pace
• 2 minute intervals: 24 sec/min at run pace
• 1 minute intervals: 26 sec/min at run pace
• 1 minute intervals: 28 sec/min at sprint pace
• 1 minute recovery: 22 sec/min at jogging pace
• 1 minute intervals: 24 sec/min at run pace
• 1 minute intervals: 26 sec/min at run pace
• 1 minute intervals: 28 sec/min at sprint pace
• 1 minute recovery: 22 sec/min at jogging pace
• 1 minute intervals: 24 sec/min at run pace
• 30 second interval: 26 seconds/minute at sprint pace
• 30 second interval: 28 sec/min at sprint pace
• 2 minute cooldown:20 sec/min at walking pace

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20 min anaerobic threshold interval

This advanced interval workout is modeled after the classic training workout that rowers do multiple times a year. This is a condensed version that encourages you to find your anaerobic threshold, leaving you healthier, stronger, and ready to conquer the rest of your day.

• 4 minute warm up: Perform 10 power strokes per minute with Rhythm 28.
• 3.5 minute intervals: 26 sec/min at run pace
• 3.5 minute intervals: 28 sec/min at sprint pace
• 2 minute recovery: 22 sec/min at jogging pace
• 3.5 minute intervals: 26 sec/min at run pace
• 3.5 minute intervals: 28 sec/min at sprint pace

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20 minutes of high intensity interval training

This workout consists of multiple rounds of high-intensity intervals with short rest and recovery times in between. This is an effective way to boost your metabolism.

• 4 minute warm up: 24 sec/min at jogging pace
• 30 second interval: 28 sec/min at run pace
• 30 seconds recovery: 22 sec/min at jogging pace
• Repeat the above two intervals five more times for a total of six rounds.
• 2 minute recovery: 22 sec/min at jogging pace
• 1 minute intervals: 30 sec/min at sprint pace
• 30 second recovery: 22 sec/min at walking pace
• 2 minute cooldown: 22 sec/min at jogging pace

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20 minute advanced high intensity wax

This workout is specifically designed to prepare you for a race of about 10 minutes. Recovery intervals should be intentionally light, and 2.5 minute intervals should feel very difficult.

• 5.5 minute warm-up: 22 sec/min at jogging pace
• 2.5 minute interval: 24 seconds/minute at sprint pace
• 1.5 minute recovery interval: 20 sec/min at walking pace
• 2.5 minute interval: 28 sec/min at sprint pace
• 1.5 minute recovery interval: 20 sec/min at walking pace
• 2.5 minute interval: 26 seconds/minute at sprint pace
• 1.5 minute recovery interval: 20 sec/min at walking pace
• 2.5 minute interval: 30 sec/min at sprint pace

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30 minute endurance program

The goal of this rowing workout is to build cardio endurance with 30 minutes of moderate effort. As the interval time decreases, the number of strokes increases.

• 5 minute intervals: 20 sec/min at jogging pace
• 4 minute intervals: 22 sec/min at jog pace
• 3 minute interval: 24 sec/min at jogging pace
• 2 minute intervals: 26 sec/min at run pace
• 1 minute intervals: 28 sec/min at run pace
• Repeat the above circuit for a total of 2 rounds.
• 5 minute intervals: 20 sec/min at jogging pace
• 4 minute intervals: 22 sec/min at jogging pace
• 3 minute intervals: 24 sec/min at jogging pace
• 2 minute intervals: 26 sec/min at run pace
• 1 minute intervals: 28 sec/min at run pace
• 2 minute recovery interval: 22 sec/min at jogging pace

freelance writer

Madeline Howard is a Brooklyn-based writer, editor, and creative. her work is Esquire, Nylon, cosmopolitan, and other publications. Among other things, she used to be an editor. women’s health. Subscribe to her newsletter “Hey Howie”. madeline howard.substack.com.