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.
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.
- 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 m