Rowing is a great full-body workout. you’re able to try pyramid-style circuits, Tabata, and endurance routines to get you started. But first, verify you’ve got the right form — it’s key to crushing it on the rower.
You’ve heard thatrowing is a great workout, but how exactly does it work?
Do you row as fast as you can for 45 minutes, ordo you do intervals? And what are “spm” and “SP”? Not to mention, how do you maximize your calorie burn?
We chatted with trainers Judy Naegali and Stacy Munn fromThe Row Houseand Senior Instructor Shea McAdoo fromCITYROWto get some oftheir favorite rowing tipsand workouts.
It can be intimidating to use a machine for the first time, and therowerisn’t the most intuitive piece ofgym equipment. Take the time to practiceyour form and technique.
Once you’ve got the basics down, you’re able to use your favorite workout strategies, likehigh intensity interval training (HIIT)andTabata, to change things up,keep your muscles guessing,andburn fat speedy fast.
5 quick rowing tips
Coach Munn offers some key technique and form tips:
McAdoo offers, “Rowing is all about form! It isn’t something as familiar as riding a bike. Try not to get discouraged after the first workout — it will all come together. Don’t stress about speed. Rowing fast is incredible, but the real benefit can come at slower tempos.”
The key is consistency and developing muscle memory. “When you’re first starting out, commit to a consistent schedule and you’ll have the basics down in no time,” McAdoo says.
11 effective rowing machine workouts
1. Beginner 19-minute pyramid
This workout comes from Naegali. While it is a beginner workout, you’ll feel this one. It’s a descending pyramid at specific strokes per minute (spm) followed by an ascending pyramid. In the process, you’ll learn to watch your strokes and sustain your power whileburning through the calories.
Pro tip (from Naegali):At first, beginners should aim for 20-minute workouts 3 times a week. I would also recommend a lower intensity to really focus on technique. Learning to row is not that intuitive, and it takes a lot ofmental focusto get your body to do the right thing. As good technique becomes second nature, you’re able to increase intensity.
2. Tabata rowing workout
Tabata workoutsare a short type of HIIT that burns through calories in a hurry. These workouts last only 4 minutes, so they’re a great option when you’re running short on time.
3. Reversed Tabata rowing workout
Switch things up by doing a Tabata workout in reverse. Row like a tornado is chasing you for 10 seconds, followed by 20 secondsof rest. Repeat for 8 rounds.
4. 10-minute intervals
This workout may be short, but you can scorch some serious calories:
5. Row and push-up
“Remember that rowing is a leg sport. A lot of people want to row because they think it will build their upper bodies. But if you’re doing it right and applying the most efficient power to your stroke, your legs (mostly quads) will be burning!” says Naegali.
This workout aims to balance out the workload by adding push-ups tochallenge your bicepsandtriceps.
6. The 250 Set
Looking for a no-nonsense quick row? Jump on and row until you’ve burned 250 calories. You can choose the intensity and pace to get whatever your body needs from your workout.
7. 54-minute pyramid (advanced)
Advanced rowers or those who’d like to put themselves to the test can take on this pyramid workout, courtesy of Naegali. It’ll put your technique andendurance to the test.
Pro tip:Aim for a 20 spm stroke rate (SR).
“on” = as hard as you can go at a 20 spm
“off” = active recovery at 20 spm (easy paddle pace)
8. Distance intervals
This workout usesdistance intervalsand has a 1-to-1 work-to-rest ratio. You pick the intensity, but attempt to keep a consistent SP through each work interval.
9. 30-30-30
This workout challenges your whole body while using the rowing portion to get your heart pumping.
10. 1-minute drills
This one comes to us from McAdoo, who says, “One of the beauties of rowing is that there is so much variation within the workout!” And that’s what this workout does.
Pro tip:The slower you row, the harder you have to work. Keep that in mind as you’re working on your power and intensity.
11. EMOM (Every minute on the minute)
McAdoo’s personal favorite is EMOM.
In an EMOM workout, you combine rowing intervals with other exercises, such as lunges, bent-over rows, or thrusters. Do your intervals for 1 minute with 30–60 seconds of rest in between. Aim for 3–4 circuits. “You will be dripping sweat in no time at all!” says McAdoo.
Pro tip (from McAdoo):Committing to consistency over a longer period of time is more important than burning out after doing a workout every day for only a few weeks! As far as intensity, based on your goals, there are various types of workouts you can do on a rowing machine, including ones that focus on endurance, strength training, and even total-body burn.
Bottom line
Rowing machinesoffera great workout, whetheryou’re a gym newbieor anexperienced rower. It’s important to take thetime to practiceand develop your technique before jumping into workouts longer than 20 minutes.Change up your interval times, power, or distance to prevent boredom and keep your body guessing.
Get out there and get your row on!
