Today:15 July, 2024

Looking for great ideas for your rowing machine workout? Try these!

Rowing is a great way to get your heart rate up, strengthen your muscles, and improve your cardiovascular fitness. Whether you’ve just bought a rowing machine or have been going to the gym for a while, changing your workout routine slightly can really boost your motivation. In this article, we’re sharing a few types of rowing machine workouts, so you can choose the one that will best work for you.

A few things to say

When a workout is too easy, we don’t exactly feel motivated to do it. There is nothing interesting or challenging about it to keep us engaged. So, we start skipping our workout, which obviously is not something we want.

But, on the other hand, our workout should also not be too demanding. If it is, we will again lose our drive to do it and start to avoid working out. When something is too hard to complete, and we literally struggle to keep up, it’s a sign that we should slow down a bit. Slowing down doesn’t mean you’re weak or that you aren’t good enough – and thinking this way would be absurd. We need to respect our body and treat it right – and it will be thankful to us. So, in this case, think of “slowing down” simply as listening to your body and making progress. Because it’s not about going bigger, but about going forward.

So, whichever your fitness level is now – beginner, intermediate or advanced, always be sure to observe how you feel after you’ve done with a workout. That is the only way to know whether it’s time to go to the next level or you’re not there yet. Being where you at right now is something you should be proud of. Now, let’s see what we’ve types of rowing machine workout we’ve prepared for you.

Crossfit workout

If your workout has become boring to you that means one thing – it’s time to spice things up. So, congratulations; it’s time to move on to the next level. And since you’re a CrossFitter, next level means more hard work, effort, sweat, but also more strength and power.

Here are some suggestions for a CrossFit rowing machine workout.

20 minutes rowing workout

This one is great for fat burning. However, be sure not to give your 100%. You’d want to stay at 85% for this one.

Do 10 rounds of:

  • 1 min. rowing
  • 1 min. rest

 “Jackie” rowing workout

  • 1000 m Row
  • 50 Thrusters 45
  • 30 Pull-ups

Timed row interval workout

  • Row 10 for 2 min
  •  Rest for 30 seconds between each

And one more…

Rowing machine workout from Sam Briggs

This one is a killer.

For time:

  • 150 Air squats
  • 2000 m Row
  • 150 Air squats

Quick rowing machine cardio for women

Ladies, whether or not you love the Fifty Shades of Grey, one thing you must admit – Dakota Jonson does look amazing in the movies. And according to PopSugar, this lady used a rowing machine workout as a part of her workout. So, if you’re short on time but still want to do a cardio workout, perhaps this is what your body needs. Ramona Braganza – Dakota’s trainer shared this workout with PopSugar. Let’s take a look at it.

  • Warm-up at an easy pace, for 2 minutes.
  • “Sprint,” – push and pull as hard as possible for 30 seconds. However, make sure to keep the correct form.
  • Rest for 30 seconds.
  • Then do 30 seconds of sprinting and 30 seconds of rest. The goal is to reach 7 minutes.
  • Repeat this rowing machine cardio three times if you want. Or just stop after the first round.

Rowing machine cardio for men

And here are some ideas from Men’s Journal – for men who want a good cardio workout.

Workout 1

  • Row 250 meters (this should be done in less than 1 minute)
  • Rest for 1 minute

Repeat this 10 times.

Total duration: 20 minutes

Workout 2

It’s recommended to do the pushups right after the row. However, be sure to take a rest between rowing sessions for as long as you need.

  • Row 1,000 meters
  • 20 hand-release pushups
  • Row 750 m
  • 30 hand-release pushups
  • Row 500 m
  • 40 hand-release pushups
  • Row 250 m
  • 50 hand-release pushups

Rowing machine exercise for beginners

The great thing about rowing machines is that anyone can use them. So, not just CrossFitters or athletes, but also those who have never before used a rowing machine. If you’re tired of using a stationary bike or treadmill, maybe rowing workouts are just what you need to get your body moving and move towards your fitness goals. Here’s a great rowing machine exercise routine for those who are new to rowing. Of course, you need to learn how to row correctly and keep a good posture throughout the workout, so maybe you’d want to talk to a personal trainer or a seasoned rower about this. Once you have the right rowing technique, you can try this quick workout:

  • 100m Slow
  • 50m Fast
  • Break 2 minutes
  • 200m Slow
  • Break 1 min
  • 100m Slow
  • 50m Fast
  • Break 2 minutes
  • 300m Slow
  • 100m Fast
  • 500m Slow for Cool Down

Final thoughts

And there you have it ladies and gents – several types of rowing machine workout. Now that you’ve found what you need, it’s time to get rowing. Happy sweating!

Joseph is the founder and Chief Editor of "Indoor To Outdoor". He is an entrepreneur with experience in sales of household products. He also travels a lot, takes pictures and loves to ride a bike.

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