Rowing machines without a doubt is one of the best cardio workout machines out there. It's the only cardio workout machine through which you can get a full-body workout by working out for just 30 minutes a day.

Rowing machine workouts work your muscles very effectively and burn a lot of calories which also makes it perfect for people who want to lose weight.

There are tons of rowing machine workouts out there for you to do. So to help you get the most out of your rowing machine, we interviewed 32 fitness experts asking them for the best rowing machine workout. 

Without further due, let's take a look at the fun and super effective workouts they shared with us.


Sort by Difficulty


16 Minute Rowing Machine Workout by Dai Manuel


Rowing machine workout for fat loss

The 16-minute workout by Dai Manuel is one of the best rowing machine workouts for beginners. Here's how to do it:


  • 60 seconds of rowing
  • 60 seconds of burpees
  • 60 seconds of rowing
  • 60 seconds of rest
  • Repeat the cycle 4 more times 

"Really try to control the intensity with your pacing to power ratio on the rower... Push yourself during the burpees! Remember there's a short break to let you recover (a little) before heating the next round." - Dai Manuel

Dai Manuel is a Certified Lifestyle Mentor & Executive Performance Coach. If you want to know more about Dai, Please check out his website and his Instagram.


30/20 Workout by Alex Ploscar


Rowing Machine Workout for Beginners

The 30/20 rowing machine workout recommended by Alex Ploscar is very simple and effective. This is also one of the best rowing machine workouts for beginners. Here's how to do it:


  • Row for 30 seconds 
  • Take Rest for 30 Seconds
  • Repeat the cycle for 20 straight minutes

That's it! If you want to know more about Alex then follow his Instagram account @alexploscar. He posts amazing workout tutorial videos.


The AMRAP Workout by Lazuria Zaphet


The AMRAP Workout by Lazuria Zaphet is one the best rowing machine workouts for beginners, here's how to do it::




Lazuria is a certified fitness trainer. If you would like to know more about her, please check out her Youtube Channel and Instagram.


The DB-KB Workout by Brianna Diorio


The DB-KB Workout by Brianna Diorio is an ideal rowing machine workout for beginners who are physically fit. Here's how to do it:


Round 1:
  • Row for 500m
  • 10 Kettlebell swings
  • 10 Dumbbell shoulder press
  • Row for 250m
  • 15 Kettlebell swings
  • 15 Dumbbell shoulder press
  • Row for 150m
  • 20 Kettlebell swings
  • 20 Dumbbell Shoulder Press
  • Rest for 1 minute

Round 2:
  • Row for 300m
  • 10 Kettlebell Goblet squats
  • 10 Sit Ups
  • Row for 200
  • 15 Kettlebell Goblet Squats
  • 15 Sit Ups
  • Row for 100
  • 20 Kettlebell Goblet Squats
  • 20 Sit Ups

Brianna Diorio is a Clinical Nutritionist MS-Holistic Lifestyle Coach. If you would like to know more about her, please check out her Instagram and website.


The Cardio Boost Workout by Hareleah Murphy


Rowing Machine Cardio Boost Workout

The Cardio Boost Workout by Hareleah Murphy is an ideal rowing machine workout for people looking to increase their endurance or give themself a cardio boost in their routine. Here's how to do it:


  • Row for 100m + 20 Bodyweight squats (3 reps)
  • Rest for 1 minute
  • Row for 100m + 20 crunches (3 reps)
  • Rest for 1 minute
  • Row for 100m + 20 pushups (3 reps)

Hareleah is a Certified Bodybuilding Coach. If you would like to know more about her, please check out her Instagram.


Gut Check Workout by Jess Shedlock


Rowing Machine Workout for Weight Loss by Jess Shedlock

The Gut Check Workout by Jess Shedlock is designed to push you physically and mentally. Here's how to do the workout:


  • Row for 500m
  • Rest for 2 min
  • Repeat this for 10 more rounds

"Go fast, hang on, and learn how to get your heart rate down as quickly as possible." - Jess Shedlock

Jess is a Strength and Conditioning Specialist with a focus to help people live pain-free and move better. If you would like to know more about her, please check out her website and Instagram.



The Upper Body Rowing Machine Workout by Jalen Ramsey


The Upper Body Workout by Jalen Ramsey is an ideal rowing machine workout for beginners. Here's how it's done:


  • Row for 200 m
  • 10 push-ups
  • Row for another 200 m 
  • 10 incline push-ups
  • Row for 200 m
  • 10 decline push-ups
  • Row for 200 m
  • 10 inverted row
  • Row for another 200 m
  • 10 pull ups
  • Repeat the cycle 3 more times

"This is an upper body, body weight workout Plus the row machine. You can do the circuit 2-4 times for time." - Jalen Ramsey

Jalen is a Sports Performance Director at Turf Time Athletics. If you would like to know more about him, please check out his Instagram.


The Row Circuit Workout by Helen Round


The Row Circuit Workout by Helen Round is an ideal rowing machine workout for beginners. Here's how to do it:


  • 20 calorie row STRAIGHT INTO 20 jump squats THEN
  • 15 calorie row STRAIGHT INTO 15 jump squats THEN
  • 10 calorie row STRAIGHT INTO 10 jump squats THEN
  • 5 calorie row STRAIGHT INTO 5 jump squats

Helen Round is a Body Transformation and Powerlifting coach. If you would like to know more about her, please check out her Instagram, Website and Facebook.


The Non-Stop Workout by Mohammed Asfar


rowing machine workouts beginner

The Non-Stop Workout by Mohammed Asfar is a 20-minute rowing machine workout perfect for beginners. Here's how to do it:


  • Row for 5 minutes at 16 strokes per minute
  • Row for another 5 at 18 strokes per minute
  • Row for 5 more minutes at 20 strokes per minute
  • Finally, End the workout by rowing for 5 minutes at 22 strokes per minute

If you would like to know more about Mohammed Asfar, please check out his website and his Instagram.


50-10 Calorie Ladder Workout by Rich Schimenek


50-10 Calorie ladder workout by Rich Schimenek is one of the best rowing machine workouts for fat loss. Here's how to do it:


  • Row for 50 calories
  • Rest for 4 min
  • Row for 40 calories
  • Rest for 3min
  • Row for 30 calories
  • Rest for 2min
  • Row for 20 calories
  • Rest for 1 min
  • Row for 10 calories

"Add up your times for the rows and that's your score, with the goal being the lowest total time. Those rest breaks may look like a long time, but you'll need it by 30!" - Rich Schimenek

Rich is the Head of Strength & Conditioning at Trois Rivieres Training. If you would like to know more about him, please check out his Instagram.


The Medball Slam Workout by Whitney Leyva


The Medball Slam Workout by Whitney is one of the best rowing machine workout for fat loss. Here's how to do it:


  • Row for 600m 
  • Complete 10 medball slams to the ground
  • Row for 500m 
  • Complete another 10 medball slams to the ground
  • Row for 400m
  • Complete 10 medball slams to the ground
  • Row for 300m 
  • Complete another 10 medball slams to the ground
  • Row for 200m 
  • Complete 10 medball slams to the ground
  • Row for 100m 
  • Complete another 10 medball slams to the ground

If you would like to know more about Whitney, please follow her on Instagram.


EMOM Workout by Nicolle Erazo


Rowing Machine Workout for Weight Loss

The EMOM Workout by Nicolle Erazo is a simple rowing machine workout for beginners. Here's how to do it:


  • Minute 1: 8-15 calorie row 
  • Minute 2: 8-10 burpees over the rower 
  • Minute 3 : 20-25 air squats
  • Repeat the cycle for 30 minutes

"Pick a rep scheme from the range given that will allow you to perform the movement at high intensity but with at least 15 seconds to rest within the minute" - Nicolle Erazo

Nicolle is a certified personal trainer. If you would like to know more about her, please check out her Instagram and website.


Leg + Cardio + Core Trifecta by Lindsey Bomgren


Rowing Machine workout for weight loss

The Leg + Cardio + Core Trifecta by Lindsey from Nourish Move Love is a perfect rowing machine workout for weight loss. It's ideal for intermediate rowers. Here's how to do it:


  • Row for 2 minutes
  • 20 Lateral Jumps
  • Row for another 2 minutes
  • 20 goblet squats
  • Row for 2 minutes
  • 20 front lunges
  • 20 woodchop sit-ups
  • 20 high plank + weight pass

You can view a more detailed explanation of this workout on Lindsey's website, Nourish Move Love. Plus, If you want to know more about Lindsey -- check out her Instagram, @nourishmovelove.


Sprint Row Workout by Anthony Jones Rowland


Best Rowing Machine Workout

The Sprint Row Workout by Anthony Jones Rowland is one the best full-body rowing machine workout that will tax you both mentally and physically. Here's how to do it:


  • Row 3 x 200 meters - 6 squats /45 seconds rest
  • Rest for 2 minutes
  • Row 3 x 200 meters - 6 squats /45 seconds rest
  • Rest for 2 minutes
  • Row 3 x 200 meters - 6 squats /45 seconds rest

"it’s a full-body workout designed to tax you both mentally and physically. I try to finish the sets in no less than 90 sec but no more than 2 min and 30 sec" - Anthony

Anthony is an experienced fitness and self-defense trainer. If you would like to know more about Anthony, please check out his website and his Instagram.


Tempo Based Rowing by Victoria Calo


Tempo Based Rowing Machine Workout by Victoria Calo is best for people looking for high-intensity workouts. Here's how it's done:


Warm Up:

  • Row for 500 meter at a comfortable speed
  • Row for 30 seconds with high intensity - give it your all
  • 1-minute recovery 
  • Row for 30 seconds with moderate intensity
  • 1.5 minutes recovery 
  • Row for 30 seconds with high intensity
  • 2-minute recovery

High intensity round:

  • Row for 45-seconds with high intensity 
  • 45-second recovery
  • Row for 45-second with high intensity 
  • 2-minute recovery
  • Row for 1-minute with high intensity 
  • 1-minute recovery
  • Row for another 1-minute with high intensity 
  • 1-minute recovery
  • Row for 75-seconds with high intensity 
  • 75-seconds recovery
  • Row for 3-minute with moderate tempo 
  • Row for 75-seconds with high intensity
  • 75-seconds recovery
  • Row for 55-seconds with high intensity
  • 55-second recovery
  • Row for 35-second with high intensity
  • 35-second recovery 
  • Row for 20-minute with high intensity - PUSH THROUGH
  • At least 2-minute recovery

"Don't forget to stretch afterward!!!" - Victoria Calo

If you would like to know more about Victoria, Follow her on Instagram. Her posts are mainly about motivation, Fitness workout videos & much more.

The Butterfly Workout by Josh Wiggins


The Butterfly Workout by Josh Wiggins is a fun rowing machine workout that is ideal for intermediate rowers. Here's how it's done:


  • Row till your burn 21 calories
  • Do 21 Burpees
  • Row till your burn 15 calories
  • Do 15 Burpees
  • Row till your burn 9 calories
  • Do 9 Burpees
  • Rest for 3 minutes
  • Row for 500m and do 50 Butterfly Sit Ups
  • Row for 400m and do 40 Butterfly Sit Ups
  • Row for 300m and do 30 Butterfly Sit Ups 
  • Row for 200m and do 20 Butterfly Sit Ups
  • Row for 100m and do 10 Butterfly Sit Ups 

"Instead of finishing your Burpee with a jump, step or hop laterally over the Rower." - Josh Wiggins


Josh is an Athletic Dietetics and Mental Performance Coach. If you would like to know more about him, please check out his website or his Instagram.


The 3,2,1 Workout by Bryce Wilson


Rowing Machine Workout for Athletes

The 3,2,1 Full Body Rowing Machine workout by Bryce Wilson is one of the best workouts for intermediate rowers. Here's how it's done:


  • To start, row with light strokes for 3 minutes. End with 10 burpees and 10 squat jumps
  • Rest for 1 minute (repeat light row and rest circuit for 2 sets)
  • Then. row with moderate intensity for 2 minutes. End with 10 push ups and 10 V ups
  • Rest for 2 minutes (repeat moderate row and rest circuit for 2 sets)
  • Then, row with maximum effort for 1 minute. End with 1 minute plank.
  • Rest for 3 minutes (repeat max effort row and rest circuit for 2 sets)

Bryce Wilson is a fitness trainer and soccer coach committed to athletes' physical and mental development.

His Instagram, Dub Soccer, has a growing community of over 25,000 followers. And one of the unique pieces of content he is most known for are his viral workout videos. You can also check out his Youtube and Website if you need more info.


7 x 5 Workout by Arnaldur Birgir




The 7 x 5 Workout by Anraldur Birgir is one of the most effective rowing machine workout on the list. Here's how to do it:


  • 20 Reverse Lunges 40/25kg
  • 10 Push Press 40/25kg
  • 20 Bent Over Row 40/25kg
  • 10 Snatch 40/25kg
  • Row for 500m
  • Rest for 60-90 seconds
  • Repeat the cycle for 5 more rounds

Please watch the above rowing machine workout video for a more detailed explanation.

Arnaldur Birgir is a Sports Specific Performance Trainer with over 20 years of experience. If you would like to know more about him, please check out his Instagram or website.


The 30 Minute Workout by Chirine Ghalayini


The 30-minute rowing machine workout by Chirine Ghalayini is a killer workout for intermediate rowers. Here's how it's done:


Warm-up:

  • Standing Knee Raises x 20 reps each side
  • Forward Fold Walk x 20 steps forward and 20 steps back
  • Inchworm x 6 reps

Workout:

  • Row for 200m
  • Body Weight Squats x 15 reps
  • Row for 300m
  • High back rows x 10 reps
  • Row for 400m
  • Knee Tucks x 10 reps
  • Row for 500m
  • Rest for 30 sec
  • Lunges in place x 10 reps each side
  • Row for 400 m
  • Push ups x 10 reps
  • Row for 300 m
  • Ab roll outs x 10 reps
  • Row for 200m
  • Only arm rows with leg straight x 6 reps
  • Half slide rows. Start rowing till legs are in mid position and back x 6 reps
  • Only legs rows with arms straight x 6 reps
  • 30 sec full power rows
  • Slow row for 1 min
  • Cooldown

If you finish before the 20 min mark, step off the rowing machine and go into a forearm plank till failure.

If you finish after the 20 min mark, give yourself a bit of credit! You made this far and that is awesome! Now take an extra 5 min to finish up as much as possible without the 1 min slow row or with it. Your choice!

Chirine is an ACE Certified Personal Trainer. If you would like to know more about her, please follow her on Instagram.


The Fast Slow Workout by Roma Masoud


The Fas Slow Workout by Roma Masoud is a perfect rowing machine workout for intermediate rowers. Here's how to do it:


Warmup: 
  • Row for 5 min at 16-18 strokes per minute

Workout:
  • Row for 1 min at 26-28 strokes per minute
  • Row for another 1 min at 18-20 strokes per minute
  • Repeat the cycle for 10 rounds
  • Rest for 1 min
  • Row for 45 sec at 26-28 strokes per minute
  • Row for another 45 sec at 18-20 strokes per minute
  • Repeat the cycle for 10 rounds
  • Rest for 1 min
  • Row for 30 sec at 26-28 strokes per minute
  • Row for another 30 sec at 18-20 strokes per minute
  • Repeat the cycle for 10 rounds

Roma is a certified fitness and strength expert. If you would like to know more about her, please check out her Youtube channel, Instagram and Facebook.


The 40 Minute Workout by Jas


The 40 Minute Workout by Jas is an ideal rowing machine workout for intermediate rowers. Here's how to do it:


  • Warm-up on the rower for 4-5 minutes
  • Row interval 30 seconds on (as fast as possible) followed by 30 seconds rest (active rest – keep rowing on a very slow pace) x repeat 5 times
  • Dumbbell Squat to overhead press 30 seconds on x 30 second rest – repeat 5 times
  • Rest 1-2 minutes
  • Repeat step 2
  • Bosu mountain climbers (slow and controlled – not sprinting) 30 seconds on x 30 second rest – repeat 5 times
  • Cool down on the rower for about 5 – 10 minutes rowing at about 40%

Jas helps women become self-confident, resilient and a bad-ass by building a stronger body and mind through strength training.

If you would like to know more about her, please check out her Instagram and her Facebook group.


The Killer Workout by Corey Lewis


Rowing Machine Workout for Advance Rowers

The Killer Workout by Corey Lewis is a perfect rowing machine workout  for advanced rowers. Here's how to do it:


  • 300 Meters in 60 secs or less
  • 60 secs rest
  • 225 Meters in 45 secs or less
  • 45 secs rest
  • 150 meters in 30 secs or less
  • 30 secs or less
  • 75 meters in 15 secs or less
  • Rest for 2 minutes
  • Repeat for 1 more round

"This is a killer workout! Some people won't be able to hit these meter amounts on their first go around, and that's ok! They should not be discouraged, and It's something that is still good to strive for!

For the super-advanced, they can add 25-50 meters to the recommended amounts listed above and give it a go." - Corey Lewis

If you want to know more about Corey, Please check out his website 1and1life and his Instagram @1and1life


The MMA Workout by Patrick Rapp


Best Rowing Machine Workouts

The MMA Workout by Patrick Rapp is an amazing rowing machine workout for people who want to take their fitness to the next level. Here's how to do it:


  • Row 5 x 400 meter / 30 sec rest
  • Rest for 2 minute

  • Row 5 x 400 meter / 30 sec rest
  • Rest for 2 minute 

  • Row 5 x 400 meter / 30 sec rest

"It's a tough workout and I usually try to get my fighters to row the 400 meters in maximum of 90 seconds." - Patrick Rapp

Patrick is a Certified Personal Trainer. If you want to know more about Patrick, please check out this website and his Instagram.


The Pyramid Format Workout by Dr. Emily Younes


Rowing Machine Workout

The Pyramid Format Workout by Dr. Emily Younes is one of the best rowing machine workout for advanced rowers. Here's how to do it:


  • Row for 100m x 5reps with 30sec rest between
  • Row for 150m x 5reps with 30sec rest between
  • Row for 200m x 5reps with 30sec rest between
  • Rest for 2 minutes 
  • Row for 200m x 5 reps with 30sec rest between
  • Row for 150m x 5 reps with 30sec rest between
  • Row for 100m x 5 reps with 30sec rest between

"This pyramid is designed to train your sprint intervals while maintaining pace, with emphasis on a higher stroke rate to train that power stroke’s endurance.

Your stroke rate should be high; kept well between 28-36 s/m. Aim to complete this pyramid with the highest possible stroke rate, while maintaining proper form.

A note on stroke rate and pace:

If you increase your stroke rate, but don’t see your pace improve on the monitor, then that is a good sign that your technique is suffering.

In such a case, decrease your stroke rate to one where you are able to achieve speed gains over time by rowing with good technique." - Dr. Emily Younes

In intermediate-advanced training, (if you are not already) you should start to become aware of your times for various distances. The distance that you choose should align with your fitness goals and what you are specifically training for. 

Once a week, perform a 2000m test and write down your best time. Use this as a baseline to compare to future weeks as you improve in endurance and speed. 

Dr. Emily Younes is an evidence-based Chiropractor with a passion for helping her patients achieve optimal well-being through movement and medicine.

She was ranked top female Chiropractor for 2019 on Toronto’s RateMDs.com

She has a special interest in giving back to underprivileged countries, having had the opportunity to travel/treat in Peru, the Dominican Republic and Honduras via Chiropractic Without Borders.

She currently resides in Toronto. If you know more about Dr. Em, please follow her Instagram.


HIIT Rowing Machine Workout by Dr. Casey Loewy


Next up, we have The HIIT Rowing Machine workout by Dr. Casey Loewy. It's a quick 20 min workout which is ideal for advanced rowers. Here's how it's done:


5min warm-up includes 

  • Bodyweight: about 2min
  • Sumo squat 2x10
  • Hip Shifter 2x10
  • Hip 90/90 1x5
  • Scapulas Push-ups 2x10
  • Wall Angels 2x10
  • 3min on the rower for light warm-up
  • 10min HIIT
  • Row 45sec with full intensity and 15sec with lighter and easy strokes.
  • 5min cooldown
  • Row 2 min with light strokes
  • 3min stretch/mobility routine
  • Hip Flexor 30sec each side
  • Pigeon 30sec each side
  • Adductor 1 legged groin stretch each side
  • T/S rotation mobility movement 2x10

Dr Casey Loewy is a chiropractor and specializes in mobility and recovery. If you want to know more about here then please follow her Youtube, Instagram, and Facebook.


Dynamic Trunk Stability Workout by Ari J Cohen


The Dynamic Trunk Stability Workout by Ari J Cohen is one of the most unique workouts on this list. Here's how to do it:


Warm-up:

Perform 10 Calorie rowing:
  • First with two hands
  • Then with right hand
  • Then with left hand


Drill 1:


Start with 5kg for men and 3kg for women, increase weight if you can.

  •  Sit up straight, elongate your spine and tuck your chin in.
  •  Make sure your airways are clear and that you are breathing, not bracing.
  •  Hold the Dumbbell overhead in one hand, and grab the rower in the other.
  •  Keep the Dumbbell in OH position and start rowing, maintaining form.


Perform 5 sets of 1 minute each side (10 minutes total). Rest 1 minute.


Drill 2:


Start with 12kg for men and 10kg for women, increase weight if you can.

  •  Sit up straight, elongate your spine and tuck your chin in.
  •  Make sure your airways are clear and that you are breathing, not bracing.
  •  Hold the Dumbbell in front rack position in one hand, and grab the rower in the other.
  •  Keep the Dumbbell in position and start rowing, maintaining form.


Perform 5 sets of 1 minute each side (10 minutes total). Rest 1 minute.


Drill 3:


Grab a heavier dumbbell (about 5RM, if you don’t know your RM, start with 25kg for men and 15 kg for women)

perform a 10 minute amrap:

  • Sit up straight, elongate your spine and tuck your chin in.
  • Make sure your airways are clear and that you are breathing, not bracing.
  • 10 Single arm rows to the chin + 3 Dumbbell single arm Standing Rows


Repeat with the alternate arm.


Ari is a Strength and Mobility Coach. If you would like to know more about him, please check out his website, Instagram or Facebook.


The Ladder Format Workout by Stephanie Derby


The Ladder Format Workout by Stephanie Derby is one of the most unique rowing machine workout on the list.

You will decrease the meters rowed and the number of reps for each exercise with every set, then ascend back up the ladder to the top! Adjust this to your body and level of fitness. Here's the workout:


  • Elbow plank pike x 10 
  • Squat to hinge with alternating reach/rotation x 10 
  • Row for 100 meters
  • Repeat the cycle 3 more times. 
  • Row for 1000 meter
  • 50 jumping jacks 
  • Row for 800 meter 
  • 40 air (or jump) squats 
  • Row for 600 meter 
  • 30 reverse lunges 
  • Row for 400 meter
  • 15 burpees 
  • Row for 200 meter 
  • 10 push ups 
  • Rest as needed 
  • Row for 200 meter 
  • 10 push ups 
  • Row for 400 meter 
  • 15 burpees 
  • Row for 600 meter 
  • 30 reverse lunges 
  • Row for 800 meter 
  • 40 air (or jump) squats 
  • Row for 1000 meter 
  • 50 jumping jacks 
  • Cooldown 

Stephanie is a health and fitness expert with over 254k followers on Instagram. If you would like to know more about her, please check out her website or app.


Watt Test Workout by Matt Tucker


Watt Test Workout by Matt Tucker is a rowing machine workout designed for advanced athletes.

This workout will focus on performing maximal bouts of power and then seeing how well you can repeat those bouts. The least amount of Watt drop-off, the better! Here's how to complete the workout:


  • Warm-up with 10mins of rowing. For the first 5mins simply row at a steady pace to increase heart rate and get the blood flowing. For the following 5mins start each minute with 3-5s of higher intensity rowing to prime the body for the workout.
  • When ready, perform an all-out bout of rowing (you’ll want the resistance higher than usual for maximal power; typically 6-8 depending on the state of the rower) for 10s straight. When the 10s is up, record the max wattage that you reached on that bout.
  • Rest for 50s through steady-state rowing, take it easy here.
  • Repeat this six times over.
  • After all six intervals, cool-down with another 5mins of slow rowing.

Ideally you would see absolutely no drop-off in wattage throughout all six bouts, but that’s not going to happen! For advanced rowers, you would be looking to maintain upwards of 70% of the first bout.

The higher, the better! If your rower doesn’t have an easy Watt counter, you can use distance to track your performance instead. 

Matt is a Strength and Conditioning Coach. If you want to know more about him, please check out his Instagram or website.


The Renegade Workout by Mervin Sorillo




The Renegade Workout by Mervin Sorillo is an ideal rowing machine workout for advanced rowers. 

The goal of this exercise is to increase core strength and endurance, and correct possible muscular imbalances through unilateral exercise.

Begin in a pushup position, hands-on dumbbells and feet on seat facing away from rowing handle.

Line up hips, spine, and neck with one another and brace core muscles. While in pushup position, bring knees to chest by using feet to slide with rowers seat. Extend legs back to the initial position.

Row one dumbbell to bottom of rib cage, whilst squeezing shoulder blades together and bracing core. Return back to the initial position, then repeat with another dumbbell. Repeat cycle for 8-12 repetitions.

*Key Cue: keep hips from rotating during row. (Imagine a glass of milk balancing on your hips).

*Progression 1: Substitute Pike for Knees to chest

*Progression 2: Hook Rowing handle in front of feet/ankle for increase resistance during knees to chest/ pike.

Please watch the above video for a more detailed explanation and a bonus workout.

Mervin is a certified fitness trainer from San Francisco. If you would like to know more about him, please check out his Instagram.


Total Body Strength Workout by Kurt Ellis


The Total Body Strength Workout by Kurt Ellis is a rowing machine workout for improving body strength and conditioning. Here's how it's done:


Warm-up

  • 400m Row (Slow and steady)
  • Beast position shoulder taps - :30 sec
  • World's greatest stretch - 1:00 min

Repeat 2x. Rest as needed after each set.  

Interval 1

Using the rate of perceived exertion scale, choose a weight that's about an 8 on the RPE scale.

  • Goblet Squats (3-1-0 tempo) - x8
  • 5 second row (maximum effort) - keep track of avg. wattage and record initial bout as a minimum threshold 

Repeat 4x. Rest up to 1:00 after each set

Interval 2

Using the rate of perceived exertion scale, choose a weight that's about a 8 on the scale.  

  • Dumbbell bench press (feet elevated 90/90) (3-1-0 tempo) - x8
  • Chest supported rows (1 second pause at the top of each pull) - x8
  • High plank knee tucks on rower - x12
  • 30 second row (85% max effort)

Repeat 3x. Rest up to 1:00 after each set  

Interval 3

Using the rate of perceived exertion scale, choose a weight that's about a 6-8 on the scale.

  • Beast position hold (3 second hold)  to high plank pushup x10
  • Dumbbell thruster - x12
  • Renegade row w/ pause (3 second) - x4 per side
  • 1:00 minute row (70% max effort)

Repeat 2x. Rest up to 1:00 after each set

Conditioning

Row for 1000m

  • 200m @ 50% max effort
  • 200m @ 60% max effort
  • 200m @ 70% max effort
  • 200m @ 80% max effort
  • 200m @ 85% max effort


Kurt is a certified personal trainer. If you would like to know more about him, please check out his Instagram and website.


Advance Rowing Machine Workout by Brooke Rooney


This workout by Brooke Rooney is ideal for advanced rowers. Here's how to do it:


  • 500m Row (2:30 500m Split time or less)
  • 40 x Squats
  • 400m Row (2:15 500m Split time or less)
  • 30 x Reverse Lunges (each side)
  • 300m Row (2:00 500m Split time or less)
  • 20 x Push-ups
  • 200m Row (1:45 500m Split time or less)
  • 10 x Burpees
  • 100m Row (1:30 500m split time or less)

Brooke is a Certified Strength Trainer for women. If you would like to know more about her, please check out her Instagram.


The 2k Workout by James Hobert


The 2k Rowing Machine Workout by James Hobert is an ideal workout for advance rowers:


  • Starting at 0 perform 1 burpee and then get on the rower and start rowing. 
  • Row until 1:00 and then perform 2 burpees.
  • Row until 2:00 and then perform 3 burpees.
  • Row until 3:00 and then perform 4 burpees.
  • Continue this pattern until you have completed 2000m rowed. 

James is a 3x CrossFit Games Individual Athlete and 3x Affiliate Cup Champion. If you would like to know more about him, please check out his Instagram and Website.


Conclusion


A rowing machine is a great way to get a full-body workout and can be used by people with any fitness level. If you decide to try one of the workouts on this list then please do comment below and let us know how it went.

Further Reading:

6 Best Rowing Machines for Seniors

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