Fun fact!
Rowing torches up to 600 calories an hour—more than running
Rowing is a highly effective full-body workout that can help you lose weight, gain muscle, and improve cardiovascular endurance. Whether you’re a beginner or an established athlete, rowing workouts are a great method to get healthy while being gentle on your joints. You may effectively burn calories by combining speed, resistance, and duration.
Is a rowing machine good exercise for burning fat?
A rowing machine, also known as an ergometer, works several muscle groups, such as the legs, back, core, and arms. Compared to other cardio routines, rowing burns more calories in less time while also increasing strength. A moderate-intensity rowing workout can burn between 600 and 800 calories per hour, making it one of the most effective fat-burning exercises.
- Pro Tip: To maximise fat reduction, combine rowing workouts with a healthy diet and strength training.
Benefits of Having a Rower at Home
Investing in a rowing machine for home use has various advantages:
- Full-body Workout: Engages 86% of muscles in a single action.
- Low-impact Exercise: Relieves stress on the knees and joints.
- Convenience: There is no need to commute to the gym; you can work out at any time.
- Variety of Training Options: Enables HIIT, Endurance and Strength Training
- Compact Design: A foldable rower is great for home workout because of their compact design.
Rowing Machines for Home Work Out Regime
- Home Gym Rower: A versatile equipment with pre-installed training programs and resistance settings.
- Foldable Water Rower: Uses water resistance for a natural rowing experience and folds for simple storage.
- Magnetic Rower: Offers smooth and quiet operation with selectable resistance levels.
- Pro Tip: Select a rower that matches your fitness objectives, available space, and price.
12 Rowing Workouts that Burn Fat Fast
These exercises range from beginner to intermediate, with high-intensity intervals, endurance challenges, and strength-based rowing sessions.
1. Sprint intervals (HIIT)
How To Do It:
- Row with utmost effort for 30 seconds.
- Recover slowly for 60 seconds.
- Repeat for 10–15 minutes.
Why it works: High-intensity interval training (HIIT) increases metabolism and accelerates fat loss.
2. Pyramid Rowing Workout
How To Do It:
- Row for one minute at a moderate intensity, then increase the time by one minute per round (up to five minutes), then come back to one minute.
- Rest for one minute between each round.
Why it works: Increases endurance while keeping the heart rate raised for fat loss.
Check out the video below for an effective workout!
3. Power Strokes Workout
How To Do It:
- Perform 10 power strokes (strong, quick pulls).
- Followed by 20 seconds of gentle rowing.
- Repeat for 20 minutes.
Why it works: It actively engages muscles, improving calorie burn and muscular activation.
4. 500-metre sprints
How To Do It:
- Row 500m as quickly as possible.
- Rest for 1-2 minutes.
- Repeat for 4–6 rounds.
Why it works: Short bursts of strong effort help you lose fat quickly.
5. The Twenty-Minute Fat Blaster
How To Do It:
- 5 minute warm-up.
- For 15 minutes, alternate 1-minute sprints and 1-minute easy rowing intervals.
- Don’t forget to do a minute of cool down at the end
Why it works: It strikes a balance between endurance and intensity, resulting in prolonged fat burn.
Check out the video below!
6. Tabata Rowing
How To Do It:
- 20 seconds of rowing at maximal effort.
- Ten seconds of rest.
- Repeat for four minutes (8 rounds).
Why it works: Tabata-style training boosts afterburn, which keeps your metabolism high after a workout.
Here is how to do it
7. Rowing and Bodyweight Combination
How To Do It:
- Row 250m.
- Do 10 squats, 10 push-ups, and 10 burpees.
- Repeat for 4–6 rounds.
Why it works: It incorporates strength training techniques to aid in fat loss.
8. The 2000 m Challenge
How To Do It:
- Row 2000 metres at a steady pace.
- Aim to improve your time with each session.
Why it works: Increases endurance while keeping the heart rate up, resulting in effective calorie burn.
9. Progressive Rowing Workout
How To Do It:
- Begin at a leisurely speed for five minutes.
- Increase the intensity by 10% every two minutes until you reach maximum exertion.
Why it works: Gradual increases in intensity reduce early weariness and improve stamina.
10. Rowing and Resistance Bands
How To Do It:
- Row for 2 minutes at a demanding tempo.
- Do 10 resistance band pulls and ten lunges.
- Repeat for 20 minutes.
Why it works: Resistance training increases muscular activation and caloric expenditure.
11. Endurance Rowing Session
How To Do It:
- Row at a moderate pace for 30 to 45 minutes.
- Maintain a steady heartbeat.
Why it works: Longer workouts promote fat oxidation and cardiovascular fitness.
12. Ladder Rowing Workout
How To Do It:
- Row 100 meters, then pause for 30 seconds.
- Row 200 metres and then take a 45-second rest.
- Continue to increase by 100m per round until you reach 1000m.
Why it works: A systematic increase in effort makes the workout more challenging and effective.
Are you ready to row?
Rowing is a very effective strategy to burn fat and improve general fitness. Whether you prefer rapid sprints or endurance rowing, there’s a program for you. Investing in a home rowing machine offers versatility, convenience, and long-term health benefits. Incorporating these activities into your program can help you lose weight while also increasing muscle and endurance.
Final Tip: To stay motivated, maintain consistency and track your success!
At Lee Warehouse, we provide an extensive selection of rowing machines to suit your needs. Interested in more options? We also offer a diverse range of fitness equipment to support your fitness journey and help you reach your goals!
Shop online or visit our showroom today—don’t miss out on exclusive deals and expert fitness advice to kickstart your transformation!
