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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.
Let's dive into the heart of what makes rowing such a great workout:
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.
To learn more about proper technique, here's a step-by-step breakdown from British Rowing Org.
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.
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.
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.
Total workout time: 20 minutes
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.
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.
Total workout time: 30 minutes
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.
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.
Total workout time: 25 minutes
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:
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.
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?
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.
Yes, rowing is an effective calorie burner, promoting weight loss, including the abdominal area. Consistent rowing creates a calorie deficit, aiding in fat reduction.
Rowing can greatly improve fitness, offering adjustable resistance to challenge and grow muscles. However, incorporating variety, like resistance training, enhances results and prevents injury.
