Rowing for Weight Loss: Calories Burned, Workout Plans, and More (2023)

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Rowing is a popular exercise meant to mimic the motion of rowing a boat by using one of many machines, the most common of which is the flywheel rower.

If you’re interested in burning calories and losing weight, rowing is a great choice.

This article provides an in-depth review of rowing for weight loss, shows the number of calories you’ll burn, and includes a few workout plans to get you started.

Rowing for Weight Loss: Calories Burned, Workout Plans, and More (1)Share on Pinterest

To lose weight, you need to develop a calorie deficit. This means that you burn more calories than you take in — normally by controlling your diet and/or expending more calories through exercise.

A modest calorie deficit of around 500 calories per day is usually a good place to start (1).

Rowing on a regular basis is a great method of contributing to this deficit.

Calories burned through rowing

The calories you burn through rowing vary based on a number of factors, including the machine you’re using, exercise intensity, and body size.

As a general guideline, here are the approximate number of calories adults will burn based on body weight and intensity. The chart lists calories burned per 15 minutes, then per hour (2).

Note that these are not exact numbers, as the number of calories you burn is also affected by your age, basal metabolic rate, and health status, as well as the temperature of the exercise environment.

Light
(15 min/1 hr)
Moderate (15 min/1 hr)Vigorous (15 min/1 hr)
135 lb (61 kg)53/214107/427130/519
145 lb (66 kg)58/231116/462140/561
155 lb (70 kg)61/245122/490149/595
165 lb (75 kg)66/263131/525159/638
175 lb (79 kg)70/280140/560170/680
185 lb (84 kg)74/294147/588179/714
195 lb (88 kg)78/312156/623189/757
205 lb (93 kg)81/326163/651198/791
215 lb (98 kg)86/343172/686208/833
225 lb (102 kg)89/357179/714217/867

Keep in mind that varying your intensity changes the number of calories you burn.

May promote fat loss

When you supplement rowing with a proper diet, you’ll probably start to lose weight in the form of fat loss.

Exercises like rowing help mobilize fats in your body so that they can be used as energy (3, 4, 5).

A nutritious diet that provides fewer calories than you burn may also help burn fat. If you’re looking to cut your total calorie intake, try eating more protein and veggies to keep you full, switching to zero-calorie drinks like water, and eliminating processed foods (6).

(Video) Rowing Machine: HIGH Calorie-Burning 40-Minute Row

Studies suggest that a combination of aerobic exercise (cardio) and resistance training (like weight lifting) is optimal for fat loss (6, 7).

Physical activity guidelines from the U.S. Department of Health and Human Services (DHHS) suggest that you get at least 150 minutes of moderate intensity exercise per week (8).

As rowing is predominantly an aerobic exercise, it’s important to tack on resistance training for best results.

Compared with running

While running and rowing are vastly different exercises, you can compare them based on the number of calories they burn. In general, running seems to burn slightly more calories than rowing.

For example, a 175-pound (79-kg) person running at moderate intensity (12-minute mile pace, or 7 minutes per km) for about 1 hour burns around 616 calories, or 154 calories every 15 minutes — versus 560 and 140 calories, respectively, from moderate rowing (2).

As with rowing, the number of calories burned running varies based on exercise intensity and body size.

Notably, running tends to be a higher impact exercise than rowing. This means that rowing may be a better option for people with preexisting injuries or other conditions.

That said, as neither exercise is vastly different in terms of calories burned, you should choose whichever you prefer — or alternate between them.

Summary

Rowing boosts weight loss by providing a significant calorie burn, though you should be sure to pair it with a proper diet. It’s comparable to running in terms of calories expended, though it has less impact on your joints.

In addition to aiding weight loss, rowing supports your health in several ways.

Full body workout

Rowing is a nearly full body exercise, as it stimulates most of the major muscle groups — including your lats (latissimus dorsi), upper back (rhomboids), quads (quadriceps), hamstrings, core, biceps, and forearms.

This puts rowing ahead of other common exercise methods, such as running, cycling, and doing cardio on the elliptical machine, in terms of the extent of muscles worked.

Contrary to popular belief, rowing power is developed approximately 60% through your legs, with the other 40% coming from your upper body (9).

The only major muscle groups not worked during rowing are the chest (pectoralis major and minor) and triceps.

Muscle and strength gains

While rowing is best known for its aerobic (or cardiovascular) benefits, some people claim that it provides muscle and strength gains — though data in this area is limited.

If optimizing muscle growth and strength is your goal, you should add traditional resistance training to your workout plan. Methods include using weights, bands, or body weight in low to moderate ranges of 6–30 reps per set (10).

Rowing workouts tend to use lower resistance and more repetitions than is required to promote optimal muscle gains.

(Video) 30 Minute Rowing Workout - Complete Calorie Burn

That said, many rowing workouts include resistance training in between rowing intervals. This is the case with CrossFit, as well as other common training methods involving rowing.

May improve heart health

Cardiovascular or aerobic exercises like rowing have repeatedly been shown to boost heart health.

Studies reveal that people who exercise regularly have lower blood pressure, resting heart rate, and LDL (bad) cholesterol, as well as higher HDL (good) cholesterol and a healthier body weight (11, 12).

These positive health outcomes may also reduce your risk of stroke, heart attack, diabetes, and obesity (13, 14, 15).

Rowing 5 days per week for 30 minutes each day easily meets the DHHS’ recommendation to get at least 150 minutes of moderate intensity exercise per week.

Summary

Rowing offers full body stimulation, potential muscle and strength gains, and improved heart health.

While it may seem fairly straightforward, proper rowing takes a great deal of technique.

Rowing consists of four distinct phases — the catch, the drive, the finish, and the recovery. Here are the basics:

  1. Start by sitting down on the pad and securing your feet with the straps.
  2. Next, turn on the electronic tracker. Some models turn on automatically when you start rowing.
  3. Loosely grasp the oar with your thumbs wrapped around it.
  4. Start in the “catch” position with your arms straight, leaning forward at the hips with your shoulders in front of your hips and your shins close to vertical.
  5. Next, transition to the “drive” position by pushing with your legs and swinging your body back in a vertical position.
  6. Then move into the “finish” position with an arm pull. Your hands should move in a straight line from the flywheel with your shoulders relaxed.
  7. Enter the “recovery” phase by returning to the start position. Let your arms move forward, then tilt your torso forward, and finally bend your legs.
  8. Repeat for the desired duration.

The sequence generally followed when rowing is:

  • legs, back, arms on the catch, drive, and finish phases
  • arms, back, legs on the recovery phase

Rowing technique takes times to develop. As such, practicing on a regular basis is necessary before you transition to more advanced workouts.

Summary

Rowing’s four phases are called the catch, drive, finish, and recovery. This exercise takes substantial muscle synchronization, so give yourself time to master the technique before moving to harder workouts.

After you get the hang of the technique, you can begin incorporating rowing into your exercise routine. Over time, you can build up reps and intensity to burn more calories.

Although it’s common to add other exercises in between your sets, the workouts outlined below solely include rowing intervals.

Beginner rowing workout

When you’re starting out, your goal should be to focus on technique while slowly increasing the intensity of your workouts.

(Video) CALORIE BURNING 30 Minute Rowing Workout! Easy Way to Understand Damper

For this beginner workout, you’ll start slow, with only 20 minutes of moderate intensity rowing time. Use this regimen to get used to the rowing rhythm and create a solid foundation to build upon in future workouts.

DetailsTime (minutes)Rate (strokes per minute)
Warmup520
Main workout1024
Cooldown520
Total20 minutes440 strokes

It will take some time to gauge strokes per minute on your own, though most rowing machines calculate this number on their display.

To start, complete this workout 3 days per week until you feel you’re getting the hang of it.

Intermediate rowing workout

This workout kicks up the vigor a notch via intervals with ascending intensity, starting with lower strokes per minute (SPM) for longer durations and ending with higher SPM for shorter times.

Progress to this workout once you’ve mastered the rowing technique on the beginner workout.

Higher intensity workouts like this one can increase your exercise capacity over time.

DetailsTime (minutes)Rate (strokes per minute)
Warmup1020
Round 1 522
Round 2424
Round 3326
Round 4227
Round 5128
Cooldown1020
Total30 minutes766 strokes

This workout provides 15 minutes of intense rowing sandwiched between a 10-minute warmup and 10-minute cooldown.

While only slightly longer than the beginner workout, the intermediate one builds intensity throughout, leading to a higher heart rate and more calories burned.

Now that you have more experience, you may need to perform this workout at least 4 days per week to see progress.

Advanced rowing workout

This advanced workout brings the heat by using alternating intervals of high intensity rowing followed by a rest period.

Research suggests that high intensity interval training (HIIT) can increase your VO₂ max — the maximum rate at which you can deliver oxygen to working muscles — more efficiently than constant intensity exercise (16, 17).

A higher VO₂ max may reduce fatigue, allowing you to exert more effort when exercising or playing sports (16).

Don’t attempt this workout without at least 6 months of solid rowing experience.

DetailsTime (minutes)Rate (strokes per minute)
Warmup1020
Round 1726–28
Rest518–20
Round 2726–28
Rest518–20
Round 3726–28
Cooldown1020
Total51 minutes1,126–1,188 strokes

During rest periods you can row lightly to keep your blood flowing, though you should use this time to prepare yourself for the next set.

Now that you’re advanced, you may need to complete this workout at least 5 days per week to boost your exercise capacity.

Be sure to drink plenty of fluids throughout the workout to stay hydrated.

Methods for increasing intensity

As you become a more advanced rower, you may want various ways to increase the intensity of your workouts.

(Video) Burn Calories Easily with this Rowing Workout

One of the best methods is by using intervals.

For example, interval training may include working at a higher intensity for a given period, followed by a rest period. You then repeat this cycle for a certain number of reps.

You can also include other exercises between rowing intervals, which is quite common in CrossFit. For instance, you may row for 5 minutes, then do 10 pushups, and repeat.

You can use these methods to increase rowing intensity without greatly affecting the overall duration of your workout.

Summary

Use the beginner, intermediate, and advanced templates above to provide solid rowing workouts. To increase intensity, try using intervals or mixing in other exercises.

A wide variety of rowing machines are available on the market.

The most common is the flywheel rower, which uses a fan blade that spins when the oar is pulled to create more resistance the harder you row.

Another common type is a hydro rower. This machine provides resistance via a water-submerged flywheel that’s said to give a sensation similar to that of rowing a boat.

Yet another kind called a magnetic resistance rower has a magnetic brake system that can be adjusted for resistance levels. This type tends to be the quietest.

Lastly, hydraulic rowing machines provide resistance via a piston filled with liquid or air. These tend to be the most compact and affordable, though they may not allow a natural rowing motion.

Consider reading up on the various models to find the one that best suits you. You may be able to test some of these at an exercise equipment store or your local gym.

Shop for rowing machines online.

Summary

Many types of rowers exist, all with various pros and cons. Before purchasing, investigate several models to see which will be most fitting for your application.

Rowing is a versatile cardio exercise with several benefits, including improved heart health. In addition, rowing promotes calorie burning that may aid weight loss.

(Video) Intermediate Rowing Workout - 20 Minute HIIT Weight Loss Training

If you’re looking to try a new exercise, rowing is a great alternative to running and cycling.

Just make sure you get the hang of the technique before moving on to more advanced workouts.

FAQs

How much rowing should I do a day to lose weight? ›

Workouts for Weight Loss

When rowing for weight loss, workout consistency and duration are key. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation. Add intervals for variety.

Is 30 minutes of rowing enough to lose weight? ›

A 30-minute rowing workout will strengthen the muscles in your upper body, lower body, and core, as well as increase your cardiovascular endurance. Also, according to Harvard Health, a 125-pound person can burn 255 calories in 30 minutes of a vigorous rowing workout.

How many calories does 20 minutes on a rowing machine burn? ›

If you give a HIIT workout a try on the rowing machine, be sure to bring your water along with a sweat rag, because, in just 20 minutes, you can burnover 300 calories.

What burns the most calories when rowing? ›

Start rowing at a low speed of 22 strokes per minute, and go up one stroke every 30 to 60 seconds until you reach 30 strokes per minute. "This gets you up to quicker paces, which increases calorie burn," Raddatz says.

How long will it take to see results from rowing? ›

You can start to notice results from rowing within the first few weeks of starting a consistent rowing workout routine, but you often experience more dramatic results after 90 days. Rowing is a calorie-burning cardio workout that can quickly strengthen your body.

Can you get in shape by just rowing? ›

The main reason short workouts on a rowing machine are effective is that rowing is a full-body workout from the start. Rowing activates nearly twice the muscle mass as other activities like running and cycling. A single stroke on the rowing machine works your quads, hamstrings, glutes, core, arms, and back muscles.

Will a rowing machine flatten my stomach? ›

Rowing can shed your total body fat including stubborn belly fat, and benefit you in a holistic way. NO! Rowing can't spot reduce your belly fat, no exercise is capable of doing that.

How does rowing change a woman's body? ›

The muscles in your arms, legs, glutes, back, abs and core are all activated during rowing. Yes, it's a bit like doing powerful crunches, leg lifts and arm curls all at the same time. One unexpected perk that many women experience after getting into rowing is that they see a significant improvement in posture.

Is it OK to row every day? ›

If you want to use a rowing machine daily to achieve an incredible fitness level, moderate the rowing session to 15 minutes. But you can also row for 30 minutes for vigorous rowing, keeping it at least 24 strokes per minute. So, it is possible to use a rowing machine daily.

Is rowing good for your knees? ›

First, rowing and resistance training are known as some of the best exercises for knee issues. This machine offers both! In addition to being some of the best exercise machine types overall, the Ski-Row has more customization options than most other machines making it even more ideal.

Which is better for losing weight treadmill or rowing machine? ›

If you just want to lose fat, then a treadmill is a better choice. However, if you want to burn fat while building muscle and improve your overall fitness, rowing machines are better for losing weight.

Is rowing better than running? ›

"In general, rowing builds muscle mass faster than running," Elmardi says. One study found that rowing utilizes nearly 85 percent of the body's muscles, while running is considered a lower-body exercise, meaning it uses fewer muscles overall, says Elmardi.

How long do I need to row to burn 1000 calories? ›

Rowing for 90 minutes can burn over 1,000 calories per session which adds up to losing 2 lbs. a week from rowing alone. Using a rowing machine 90 minutes a day will also give your metabolism a huge boost so you may even lose up to 3-4 lbs. a week depending on your current weight and health.

Does rowing reduce thigh fat? ›

Muscle Toning

Rowing is in fact, an excellent core exercise. It is helpful in toning the muscles in the glutes, legs, thighs, shoulders, and upper arms.

Is a 2000 meter row a good workout? ›

Rowing is perhaps the very best full-body workout, and that's not hyperbole—rowing engages 86 percent of your muscles. And the 2,000-meter row is the gold standard test for rowing athletes as the official distance used in rowing championships. It's an excellent fitness barometer for novice rowers, too.

Does rowing get rid of back fat? ›

Yes, rowing machine workout is a calorie burner, so you will lose upper back fat.

How long should I use a rowing machine for weight loss? ›

In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Make sure you're getting enough rest days, especially if you're just getting started!

Does rowing help tone legs? ›

Rowing is a total-body workout, meaning it will strengthen major muscle groups in your arms, legs, and core and increase cardiovascular endurance.

What exercises complement rowing? ›

Cycling is one of the most popular and effective exercises that complement rowing, it's a great exercise for the leg muscles and and of course you know by now that rowing is dominated by your legs. Cycling also has a low impact on the joints and is great for building or maintaining cardiovascular endurance fitness.

How fast should I row? ›

Rowing Machine: How Fast Should You Row? - YouTube

How do you row correctly? ›

How To Use A Rowing Machine PROPERLY | Beginners Guide

What should I eat before rowing? ›

  • Hydration. Drink 2 cups water one to two hours before training. Drink water just before rowing on a warm day.
  • Food Suggestions. Bananas, toast with nut butter and fruit spread, bagels, pancakes, fruit juice, smoothies, yogurt, pasta with tomato sauce, rice, potatoes, flour tortilla, low-fiber cereal, fig bars.
1 Feb 2019

What exercise burns most belly fat? ›

Crunches:

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

Does rowing tone your arms? ›

You'll get a full-body workout

Maybe you think rowing = ripped arms. But according to the American Fitness Professionals Association, rowing is 65 to 75 percent legs and 25 to 35 percent upper bod. It'll shred your upper back, pecs, arms, abs, and obliques. It'll also strengthen those quads, calves, and glutes.

Will rowing make you skinny? ›

However, one of the most proven, effective ways to lose weight is to use a rowing machine. In fact, Harvard Health Publishing says that while most exercise machines work only certain parts of your body, rowing machines come the closest to providing a full-body workout, which can maximize your weight loss efforts.

Will rowing make my thighs bigger? ›

You'll get bulky legs

While your professional counterparts may be strongly built due to an expertly paired lifting regimen, a regular rowing machine class will not cause you to bulk up. In fact, the cardiovascular workout you'll get from it will help burn additional calories!

What kind of body does rowing give you? ›

The beauty of a rowing stroke is that it activates the lower body (like your quadriceps and glutes), upper body (like deltoids and lats), and core muscles (the coveted abdominal muscles) all at once. Many believe that rowing is all about leg strength, but as you can see, this couldn't be further from the truth.

Does rowing help love handles? ›

But rowing can indeed help to reduce your love handles significantly. Similar to what was stated above about belly fat loss, you can't just target fat loss on your hips by using a rowing machine. Eventually, you will notice fat loss in all areas of your body if you are consistent enough in your exercise routine.

What is a good rowing distance? ›

The Rankings also show an average, 6221 meters. It feels good to put workout data in perspective. For beginners, it would be exceptional to row over 7000 meters in 30 minutes. It would be more expected that you'll start out closer to the 25th percentile, and move higher up, as your fitness and skills improve.

How much weight should you row? ›

Entire Community
Strength LevelWeight
Beginner37 lb
Novice71 lb
Intermediate117 lb
Advanced175 lb
1 more row

Why do my knees hurt after rowing? ›

Knee injuries caused by rowing machines include twisting the knee, irritating the muscles at the kneecap and straining tendons or ligaments. Some rowers twist a knee because they don't strap their feet in properly.

Is rowing good for arthritic knees? ›

A rowing machine used to simulate the action of rowing a boat can provide a great cardiovascular and strength workout for people with arthritis — working both your upper and lower body.

Is rowing good for arthritic hips? ›

You can use a rowing machine if you have arthritis in your spine, shoulders or hips – if you engage your core muscles to prevent wear and tear on small joints,” says Florez. Sit with an upright posture and a neutral spine, and keep your stomach and back muscles pulled in as you move.

Is a rower better than a bike? ›

In general, bikes and rowing machines burn equal calories.

However, rowers are frequently used for HIIT workouts and offer the benefit of after-burn, where the body continues an accelerated rate of burning calories long after the workout. Taking this into consideration, HIIT rowing burns more calories than biking.

Is rowing or elliptical better? ›

Both elliptical trainers and rowing machines let you strengthen your upper body and lower body together. But rowing machines are better suited to strengthening your core, which is responsible for holding your torso straight throughout each stroke, than the elliptical trainer.

Is rowing good for seniors? ›

Recent studies have proven that a older person using a rowing machine helps for building physical strength and stamina, stimulating growth of bone and bone mineral density increase. Indoor rowing is perfect for people aged 40, 50, 60 and even older.

Is swimming better than rowing? ›

Swimming has a lower injury risk than rowing. As you are only pulling your body weight through the water, and even that is buoyant, swimming is a low-impact sport. With heavier weight options and poor rowing technique, we see a higher risk of injury with rowing.

Does rowing count as steps? ›

This number is the amount of steps that 1 minute of a specific activity is equivalent to.
...
Step conversion factors for different types of activity.
ActivityStep conversion factor
Rowing machine212
Skipping with a rope250
Stair climbing181
Stretching15
9 more rows
7 May 2020

How can I burn 500 calories in 30 minutes? ›

12 Best Exercises To Burn 500 Calories In 30 Minutes
  1. HIIT (High-Intensity Interval Training) ...
  2. Zumba/Dancing. ...
  3. Kickboxing. ...
  4. Swimming. ...
  5. Running/Sand Running. ...
  6. Weight Training. ...
  7. Rope Jumping. ...
  8. Body Weight Workouts.
6 days ago

How can I burn 3500 calories a day? ›

A 155-pound person burns about 596 calories in 60 minutes going 5 mph on the treadmill. At this rate, it'll take almost six hours to burn 3,500 calories. Even if you weigh more -- say 185 pounds -- and go at a faster pace of 6 mph, it will still take almost four hours to total 3,500 calories burned.

How can I burn 10000 calories in a day? ›

Try running at 7.5 miles per hour to burn 784 calories or at 10 miles per hour to burn 989 calories.
...
Check out the breakdown:
  1. Run up and down stairs for 11 hours.
  2. Pogo stick jump for 16.5 hours.
  3. Run for 15 hours.
  4. Swim for 22.5 hours.
  5. Completing Crossfit's Cindy workout for 13 hours.
24 Apr 2017

Does rowing tone your stomach? ›

Rowing to the rescue, not only does this form of exercise strengthen your abdominals but it also provides an amazing calorie-burning, fat-busting workout.

Why do rowers have big thighs? ›

Having longer arms and legs enables a rower to do that by keeping an oar in the water over a longer arc. Another way to generate more speed is by increasing the number of strokes -- but that uses more energy.

What should be sore after rowing? ›

Your muscles will feel tired (unrecovered) and sore to the touch. After rowing, you may feel this in your back, glutes, or shoulders. This muscle soreness should be in the thicker, middle region of the muscle (not near joints and tendons) and should go away within 48-72 hours.

Is rowing 5000 meters in 30 minutes good? ›

Reaching 5000 meters is a great goal for a daily workout, since it fulfills the recommendation of 30 minutes (or so) of exercise a day. It's a great distance to work up a sweat that can fit into even your busiest days.

How long should a 2000m row take? ›

A good 2000m time is 07:22.3. This is the average 2000m time across all ages and genders. The fastest 2000m time is 05:35.8.

How long should a 2k row take? ›

A competitive RX CrossFitter should be under 7 minutes for a male and under 8 minutes for a female. Yes, there are stronger males and females with slower 2k Row times, but those who want to take it to the next level can improve their 2k Row times much faster than they can put 40 more pounds on their clean and jerk.

Is rowing good for losing belly fat? ›

2.2 Rowing Can Shed Your Overall Body Fat

Besides, it is low-impact and offers you a full-body workout as well as build strong and defined muscles, including your abs. The rowing machine is great for belly fat loss and body conditioning.

How long should I use a rowing machine for weight loss? ›

In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Make sure you're getting enough rest days, especially if you're just getting started!

Do rowing machines burn belly fat? ›

Although rowing won't magically spot reduce your belly fat, it can be a very effective component of a fat-loss program that will, with a bit of time, slim you down everywhere — including your belly.

What happens if I row every day? ›

Rowing is a total-body workout, meaning it will strengthen major muscle groups in your arms, legs, and core and increase cardiovascular endurance. In short, if you consistently use the rowing machine, you'll notice that you'll become stronger and less out of breath. You may even notice some muscle gain.

Is it OK to row every day? ›

If you want to use a rowing machine daily to achieve an incredible fitness level, moderate the rowing session to 15 minutes. But you can also row for 30 minutes for vigorous rowing, keeping it at least 24 strokes per minute. So, it is possible to use a rowing machine daily.

Does rowing tone your arms? ›

You'll get a full-body workout

Maybe you think rowing = ripped arms. But according to the American Fitness Professionals Association, rowing is 65 to 75 percent legs and 25 to 35 percent upper bod. It'll shred your upper back, pecs, arms, abs, and obliques. It'll also strengthen those quads, calves, and glutes.

How does rowing change your body? ›

Among many other things. But the benefits are many: rowing can improve stamina and overall fitness and strength, including strengthening the heart. It can also boost immune system function, mood, and even provide a calming, meditative effect on the mind due to its repetitive, low-impact movement and sounds.

What is the fastest way to lose weight on a rowing machine? ›

Working at 85% of your max heart rate for a longer period of time can help you to burn loads of calories. Use medium intensity rowing at a rate of 26 strokes per minute for roughly 8 to 10 minutes at a constant pace.

How does rowing change a woman's body? ›

The muscles in your arms, legs, glutes, back, abs and core are all activated during rowing. Yes, it's a bit like doing powerful crunches, leg lifts and arm curls all at the same time. One unexpected perk that many women experience after getting into rowing is that they see a significant improvement in posture.

Is rowing good for your knees? ›

First, rowing and resistance training are known as some of the best exercises for knee issues. This machine offers both! In addition to being some of the best exercise machine types overall, the Ski-Row has more customization options than most other machines making it even more ideal.

Which is better for losing weight treadmill or rowing machine? ›

If you just want to lose fat, then a treadmill is a better choice. However, if you want to burn fat while building muscle and improve your overall fitness, rowing machines are better for losing weight.

Is rowing better than running? ›

"In general, rowing builds muscle mass faster than running," Elmardi says. One study found that rowing utilizes nearly 85 percent of the body's muscles, while running is considered a lower-body exercise, meaning it uses fewer muscles overall, says Elmardi.

How do you get a flat stomach on a rowing machine? ›

For maximum belly fat reduction, we recommend that you engage in moderate to high-intensity rowing for 45 minutes, 4 to 5 days a week. On the in-between days, your body needs to rest in order to build and repair the muscles and tissues.

How fast should you row? ›

Typically when you're training, this number will be between 18-40 strokes per minute (SPM). However, where increasing speed on the treadmill can mean you're becoming a better runner, the key to improving in rowing is to have consistency in your stroke rate, similar to a cadence in indoor cycling.

What is the best rowing technique? ›

The Rowing Stroke
  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is leaning forward from the hips with the shoulders. in front of the hips.
  • Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
  • Heels may lift as needed.

Does rowing help love handles? ›

But rowing can indeed help to reduce your love handles significantly. Similar to what was stated above about belly fat loss, you can't just target fat loss on your hips by using a rowing machine. Eventually, you will notice fat loss in all areas of your body if you are consistent enough in your exercise routine.

Videos

1. A Rower's Diet: 7000 Calories Every Day MINIMUM
(Cameron Buchan)
2. BEST Rowing Fat-Burning Workout | 2021
(Training Tall)
3. SIMPLE Fat Loss Rowing Workout!
(Dark Horse Rowing)
4. Can you REALLY Lose Weight with Rowing?
(Dark Horse Rowing)
5. Rowing Form Coaching: Burn MORE Calories Every Workout
(Training Tall)
6. FULL WEEK Rowing Guide for Fat Loss 2021
(Training Tall)
Top Articles
Latest Posts
Article information

Author: Jerrold Considine

Last Updated: 01/01/2023

Views: 5745

Rating: 4.8 / 5 (58 voted)

Reviews: 81% of readers found this page helpful

Author information

Name: Jerrold Considine

Birthday: 1993-11-03

Address: Suite 447 3463 Marybelle Circles, New Marlin, AL 20765

Phone: +5816749283868

Job: Sales Executive

Hobby: Air sports, Sand art, Electronics, LARPing, Baseball, Book restoration, Puzzles

Introduction: My name is Jerrold Considine, I am a combative, cheerful, encouraging, happy, enthusiastic, funny, kind person who loves writing and wants to share my knowledge and understanding with you.