Whether you added a rowing machine to your home gym equipment or just started using one at the local gym due to all the benefits of using a rowing machine, then you’ve already taken the first important step to getting a fit and toned body.
Now that you are ready to start training on the machine, it is time to start thinking about your fitness routine that you want to keep with while using it. Though you can create and do any type of workout plan that you desire, we want to give you some sample rower machine workout plans below.
Before you get started though, we suggest that you take a look at our tips on getting the most out of your rowing machine workouts to ensure that you’re maintaining the correct form to reduce chances of injury and maximize the workout benefits for your body.
You can also check out our guide on how to use a rowing machine if you’ve never gotten on one before.
10-Minute Pyramid Workout
If you want a quick 10-minute workout on your rowing machine that has you completing intervals in a pyramid, then our suggestion is below.
For this workout, aim for around 24 strokes per minute for the best results.
- 5-minutes of warm-up with steady rowing where you focus on your technique
- 10 seconds of hard power strokes, then 10 seconds of rest strokes
- 20 seconds of hard power strokes, then 20 seconds of rest strokes
- 30 seconds of hard power strokes, then 30 seconds of rest strokes
- 40 seconds of hard power strokes, then 40 seconds of rest strokes
- 50 seconds of hard power strokes, then 50 seconds of rest strokes
- 40 seconds of hard power strokes, then 40 seconds of rest strokes
- 30 seconds of hard power strokes, then 30 seconds of rest strokes
- 20 seconds of hard power strokes, then 20 seconds of rest strokes
- 10 seconds of hard power strokes, then 10 seconds of rest strokes
- repeat the above twice if you are a beginner, three times for intermediate/advanced or to challenge yourself
The key to this time of interval training workout is to push yourself as hard as you can during those power strokes periods.
During the rest strokes, you should be exerting pretty much zero power as this is your recovery period before the next power stroke period starts.
45-Minute Fat Burning Workout
If you want to do something a bit longer than 10 minutes that is good aerobic activity and burns fat, then this 45-minute rowing machine workout can help you to meet your fitness goals.
Before starting, make sure that you are well hydrated because it’s not easy to drink while using the machine. So, if you need to hydrate during the workout, you will actually need to stop your strokes to take a drink.
That being said, you will sweat a lot so if you have to stop to prevent dehydration, then do it! You definitely do not want to end up dehydrated just because you didn’t want to stop and take a drink of water.
Here’s the basics of this workout plan:
- maintain an overall moderate, steady pace for the entire 45 minutes
That’s it. Pretty basic, huh? It can also be pretty boring since it is so monotonous.
To break up some of that monotony, here are some ideas:
- cycle your reps in sets of 10 -> focus on breathing for 10, focus on legs for 10, focus on releasing tension for 10
- do sets of 5 cycles -> do 5 easy strokes, do 5 medium strokes, do 5 hard strokes
- do power 10s -> every so often, do 10 strokes as hard as you can
20-Minute Interval Training Workout
An improvement on the 10-minute pyramid workout above is this 20-minute interval training workout. Fitness gurus all over the place mention interval training as not only a great cardio workout, but a great way to boost your maximum oxygen consumption, which is great for the body.
Doing this workout routine regularly will result in great benefits for your health and well being.
Here’s the basics of this plan after you do a few warm-up strokes:
- 30 seconds of maximum effort followed by 30 seconds of moderate effort (repeat for four rounds)
- One-minute of rest (just light, effortless rowing)
- repeat above steps four times
If you want to challenge yourself even more, eliminate the one-minute rest period for your four rounds.
