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ROWING WORKOUTS: BENEFITS, TIPS AND 6 WORKOUT IDEAS
Looking for a fitness routine that's quick, effective and kind to your joints? Well, you've come to the right place. Welcome to the world of rowing workouts, where you can get an amazing full-body workout, ramp up your endurance and burn calories all in one go.
Rowing is the perfect mix of cardio and strength training, efficiently targeting several major muscle groups in less than 15 minutes. Best of all, it's low-impact, making it a solid choice for anyone looking to get fit without putting too much strain on their knees, hips and ankles.
In this article, we’ll run through the benefits of rowing workouts and share important tips for proper form and injury prevention so you can feel confident getting started. We’ll also share six dynamic rowing workouts for beginner to pro designed to boost your endurance, strength, power and rowing technique. Whether you're looking to get into rowing, amp up your current routine, or need a little variety to keep things interesting, these rowing workouts will give you the boost you need.
Five Benefits of Rowing Machine Workouts
Let's dive into the heart of what makes rowing such a great workout:
- Rowing workouts are gentle yet effective. Rowing provides a low-impact workout that's gentle on your joints while packing a powerful punch for your cardiovascular system and muscles. Unlike high-impact exercises like running or jumping, rowing minimizes stress on your joints, making it an excellent option for individuals of all ages and fitness levels.
- Rowing works 86% of your muscles. With each stroke, rowing engages multiple muscle groups, including legs, back, arms, and core. This means you're hitting almost all your muscle groups each time you use the rowing machine, maximizing your results in less time.
- Rowing workouts burn a lot of calories. Just 30 minutes on the machine can have you burning between 250 and 350 calories, making it an incredibly efficient way to torch fat and improve your cardiovascular health.
- Rowing adapts to your body type and fitness level. Whether you're a beginner or a seasoned athlete, rowing workouts can be easily customized to suit your fitness level and goals. With adjustable resistance settings, rowing machines cater to individuals of all abilities, including those recovering from injuries or managing joint concerns.
- Rowing workouts can be fun. Rowing machines that have a variety of workout programs (like games, scenic rowing and interactive challenges) make every workout different and engaging. This variety not only keeps your training exciting but also motivates you to hit your fitness goals while having a great time doing it.
A Primer on Rowing Machine Form
Before you row, brush up on the proper form to ensure you get the most out of your workouts and prevent injuries. Incorrect rowing form can put unnecessary strain on your back and joints, leading to pain or injury over time.
If you're a rowing newbie, the motion might not seem natural initially, but give it time, and you'll get the hang of it. Begin at the bottom of the stroke by extending your legs, leaning backward to hinge your core (like during a deadlift), and then use your arms to row the handle toward your chest while pulling your elbows back. Return to the starting position and reverse the motion.
- The Catch (start position): Sit on the rower with your knees bent and feet secured in the footplates. Grab the handle with an overhand grip. Your arms should be straight, and your back should be upright but slightly forward leaning.
- The Drive (power phase): Push off with your legs first, then lean back and pull the handle towards your lower chest. Your legs should be straight before your arms start pulling.
- The Finish (end of the Drive): At the end, fully extend your legs and hold the handle lightly against your lower chest. Recline your back slightly and keep your shoulders relaxed.
- The Recovery (return phase): Extend your arms first, lean forward from the hips, and bend your knees to the catch position. The Recovery should be a smooth, controlled movement.
To learn more about proper technique, here's a step-by-step breakdown from British Rowing Org.
Rowing Workouts for Beginner to Advanced Levels
Now, for the fun part. Let's dive into some rowing workouts categorized by beginner, intermediate, and advanced fitness levels. Everyone's fitness abilities vary based on age, body type, and how often they exercise, so pick a workout that aligns with your needs and daily energy rather than sticking to a perceived fitness level. This way, your training will move you toward your goals safely and effectively.
Rowing Machine Workouts for Beginners
As a beginner, your primary focus should be improving endurance and perfecting techniques to build up intensity and resistance over time. Here are two beginner-friendly rowing machine workouts:
Foundational Endurance Builder:
This workout aims to build your cardiovascular endurance and establish a solid rowing foundation. As your endurance improves, try to increase the duration of the steady-pace intervals.
- Row easy for a 5-minute warm-up, focusing on technique.
- Row for 20 minutes at a comfortable and steady pace.
- Row at a slow pace for a 5-minute cool-down.
Total workout time: 30 minutes
Technique Tuner:
This workout aims to fine-tune your rowing technique while getting a solid workout. In this workout, you'll practice consistency in your strokes and build a comfortable, familiar rhythm that will become second nature in time.
- Row with light intensity for 5 minutes, concentrating on form.
- Row for 10 minutes, focusing on each part of the rowing stroke. Spend 2 minutes each on the Catch, the Drive, the Finish, and the Recovery, and then 2 minutes putting it all together.
- Row at a slow pace for a 5-minute cool-down.
Total workout time: 20 minutes
Intermediate Rowing Workouts
These intermediate workouts are perfect if you've mastered the basics and want to build on the intensity for a more significant challenge. Keep your form on point, especially as you increase the intensity of your workouts. A good rule of thumb is prioritizing form over speed or power to prevent injuries and get the most out of your training sessions.
Intensity Increaser:
This workout aims to increase your cardiovascular and muscular endurance by incorporating high-intensity intervals.
- Row easy for a 5-minute warm-up, focusing on technique.
- Row 10 rounds at high intensity for 1 minute, followed by 1 minute of easy rowing for Recovery.
- Row at a slow pace for a 5-minute cool-down.
Total workout time: 25 minutes
Power Play:
Building power is also necessary to improve rowing speed and efficiency. This workout builds power with short, intense bursts followed by recovery periods.
- Row easy for a 5-minute warm-up.
- Row for eight 30-second rounds with maximum effort, followed by 2 minutes of easy rowing for recovery.
- Row at a slow pace for a 5-minute cool-down.
Total workout time: 30 minutes
Expert-Level Rowing Workouts
As an advanced rower, you're ready to push your limits and challenge your endurance and power. Even if you're confident on the machine, listening to your body is critical to avoid overtraining and injury. Always put form first and practice good recovery to ensure long-term progress and success. Here are two advanced-level rowing workouts:
Endurance Challenger:
If you want to up the ante on your endurance training, this workout will push your cardiovascular system to the limit. You'll have to call on some mental toughness to maintain a challenging pace for 40 minutes—no easy task.
- Row easy for a 5-minute warm-up.
- Row for 40 minutes at a steady yet challenging pace. Try to maintain a consistent stroke rate and intensity throughout.
- Row at a slow pace for a 5-minute cool-down.
Total workout time: 50 minutes
HIIT Hurdle:
Using High-Intensity Interval Training (HIIT) to improve your power and cardiovascular fitness is a great way to see results quickly.
- Row easy for a 5-minute warm-up.
- Row 10 rounds at maximum effort for 1 minute, followed by 1 minute of easy rowing for recovery.
- Row at a slow pace for a 5-minute cool-down.
Total workout time: 25 minutes
Pro Tips for Your Rowing Workouts
Rowing is a great workout, but it's important to do it correctly to get the best results and prevent injuries. Here are some tips to encourage proper form and technique:
- Keep Straight Posture: Maintaining a straight back throughout the exercise is important for preventing strain on the spine and maximizing the engagement of core muscles.
- A Loose Grip Is A Good Grip: Holding onto the rowing handle with a death grip can lead to unnecessary tension in the arms and shoulders. Instead, aim for a relaxed but firm grip, allowing smooth and fluid movements.
- Drive Through the Legs: The power in rowing comes from pushing through the legs, but many beginners make the mistake of relying too much on their arms. Ensure you drive through your legs with each stroke to generate maximum power and efficiency.
- Don't Overreach: Extending the stroke too much by leaning too far forward or pulling the handle too close to the body can strain the lower back and shoulders. Focus on maintaining a comfortable reach and allowing the legs to do most of the work.
- Don't Rush the Recovery: The Recovery phase is as important as the Drive phase in rowing. Rushing through the Recovery can lead to poor technique and decreased effectiveness. Take your time to smoothly return to the starting position before beginning the next stroke.
- Use Resistance Settings: Rowing machines typically have adjustable resistance settings, but many users overlook this feature. Failing to adjust the resistance to an appropriate level for your fitness level and goals can result in either an ineffective workout or unnecessary strain.
- Use the Entire Stroke: Some rowers cut their strokes short, missing the full range of motion and potential power. Make sure to fully extend your legs, engage your core, and pull the handle to your chest with each stroke.
If you find yourself struggling with any of these common mistakes, don't stress, it's normal. And there are simple techniques that can help you transition from incorrect to correct rowing form.
Next-Level Rowing Workouts With Aviron
Rowing workouts can be simple and manageable. Aviron takes the guesswork out of workout planning and makes it easy to dive in—whether you're a rower or not. How? With fun, beginner-friendly games, monthly challenges, and workout achievements packed into expertly tailored programs that will keep you motivated and help you reach milestones you never thought possible. Ready to level up your workouts?
FAQ
How long should you work out on a rowing machine?
Rowing sessions can vary based on your preference and goals. Short, intense workouts of 10 to 20 minutes can significantly impact, focusing on technique and power. For those looking for extended sessions, rowing for an hour or more is also beneficial.
Does rowing burn belly fat?
Yes, rowing is an effective calorie burner, promoting weight loss, including the abdominal area. Consistent rowing creates a calorie deficit, aiding in fat reduction.
Can you get in shape by just rowing?
Rowing can greatly improve fitness, offering adjustable resistance to challenge and grow muscles. However, incorporating variety, like resistance training, enhances results and prevents injury.
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