Rowing Workouts for Weight Loss: Top 7 for 2023

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Rowing is an exercise that provides a fantastic, full-body workout. Known for its effectiveness in targeting multiple muscle groups, improving cardiovascular health, and torching calories, a rowing machine is a versatile piece of equipment for individuals seeking to lose weight.

This low-impact, high-intensity exercise is suited to people of all fitness levels, from beginners to seasoned athletes.

In this article, we will discuss the top seven rowing workouts for weight loss, how rowing can facilitate weight loss, and answer commonly asked questions about the frequency and duration of rowing workouts. By the end, we hope you’ll be equipped with the knowledge to kickstart or enhance your weight loss journey with rowing.

Top 7 Rowing Workouts for Weight Loss

a woman use a rowing workout for weight loss

1. The Classic 20-Minute Workout

  • Warm up for 2 minutes
  • Row at a moderate pace for 18 minutes

The Classic 20-Minute Workout is perfect for beginners. The steady rhythm helps build a solid rowing foundation, allowing your body to adapt to the motions and form. The continuous movement at a moderate pace helps to burn calories while building endurance. As your fitness improves, you can either increase the intensity to burn more calories or extend the duration to target long-term fat burning.

2. Interval Training

  • Warm up
  • Alternate 1 minute of high-intensity rowing with 1 minute of low-intensity rowing
  • Repeat for 20-30 minutes

Interval training is a fantastic way to boost your metabolism. The contrast between high and low intensity confuses your body, which in turn causes it to burn more calories both during and after the workout, thanks to the EPOC effect. This form of training also keeps your workout engaging, which can be motivating on a long weight loss journey.

3. Endurance Rowing

  • Row at a steady, moderate pace for 45-60 minutes

Endurance rowing is all about sustaining a steady effort over a longer duration. It’s an excellent way to build your aerobic capacity and burn a substantial number of calories. As this type of workout emphasizes duration over intensity, it may be more manageable for individuals who prefer less strenuous workouts.

4. Sprint Rows

  • Warm up
  • Sprint row for 30 seconds
  • Rest for 30 seconds
  • Repeat 15-20 times

Sprint rows focus on short bursts of high intensity followed by periods of rest, providing a great HIIT workout. These sprints increase your heart rate quickly, leading to substantial calorie burn in a short time.

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Additionally, the high-intensity nature of sprint rows may help boost your metabolism for hours post-workout, further aiding weight loss.

5. Pyramid Workout

  • Start with 1-minute of high-intensity rowing, rest for 1 minute
  • Increase rowing time by 1 minute until you reach 5 minutes, rest for 1 minute between each
  • Then decrease rowing time by 1 minute until you’re back at 1 minute

The Pyramid Workout gradually tests your body’s limits and then allows it to recover, leading to improved stamina and cardiovascular health. The variable nature of this workout keeps your muscles guessing, leading to an increased calorie burn.

6. Distance Rows

  • Set a distance goal, such as 2000 meters
  • Row until you reach the goal

Distance rows provide a concrete goal, which can be highly motivating. They test both your endurance and speed. By constantly trying to beat your time, you increase your effort, thereby increasing your calorie burn. This makes it a highly effective workout for weight loss.

7. Rolling Intervals

  • Row at high intensity for 3 minutes
  • Row at low intensity for 2 minutes
  • Repeat for about 30 minutes

Rolling intervals are a blend of endurance and interval training. This form of workout continually changes your heart rate, confusing your body and leading to higher calorie burn. It’s also a great way to build both endurance and speed, making it a well-rounded workout for weight loss.

How Rowing Can Help You Lose Weight

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Rowing is a comprehensive exercise that targets multiple muscle groups simultaneously, offering an effective tool for weight loss. Here are key reasons how rowing aids in weight loss:

  1. Full-body Workout: Unlike some exercises that focus on specific muscle groups, rowing is a full-body workout. It engages both your upper body (back, arms, and shoulders) and lower body (quads, glutes, and hamstrings) along with the core, making it a highly efficient exercise. A higher number of muscles worked means more calories burned, which in turn aids in weight loss.
  2. Calorie Burn: Calorie burn is at the heart of weight loss. Since rowing is a vigorous form of exercise that involves multiple muscle groups, it can burn a significant number of calories. On average, you can expect to burn between 200-600 calories per hour, depending on factors such as your body weight, workout intensity, and duration.
  3. Boosts Metabolism: Rowing not only burns calories during the exercise but also boosts your metabolism post-workout, thanks to EPOC. After a high-intensity rowing workout, your body continues to consume oxygen at an elevated rate, leading to continued calorie burn even after you’ve stopped rowing. This prolonged calorie-burning effect can significantly aid in weight loss.
  4. Strength Training and Cardio in One: Rowing seamlessly combines cardiovascular exercise and strength training. This combination allows you to increase your heart rate and improve your aerobic fitness while simultaneously strengthening your muscles. Over time, as you gain muscle mass, your body will burn more calories even at rest, as muscles require more energy to maintain than fat, further aiding weight loss.
  5. Low Impact Exercise: As a low impact exercise, rowing is ideal for those with joint issues or those who are significantly overweight and might struggle with higher-impact exercises. Being seated takes the pressure off your hips, knees, and ankles, reducing the risk of injury while still providing a rigorous workout. This means you can workout more frequently and consistently, which is key for long-term weight loss.
  6. Reduced Body Fat Percentage: Regular rowing can help lower body fat percentage by promoting lean muscle growth and aiding fat loss. A lower body fat percentage is not only beneficial for your overall health but also contributes to a more toned and fit appearance.

In essence, rowing is a highly efficient exercise that can significantly contribute to weight loss. When combined with a balanced diet and consistent workout routine, it can help individuals effectively and sustainably lose weight.

How Long Should You Row to Lose Weight?

a woman works with her trainer during a rowing workout

The duration of your rowing workout can vary based on your fitness level, goals, and the type of workout.

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For beginners, starting with 15-20 minutes of moderate-intensity rowing is a good starting point. Gradually increase the duration as your fitness level improves.

For weight loss, aim to reach at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity rowing per week, in line with the American Heart Association’s recommendations. This doesn’t have to be in one session – you could break it up into smaller, more manageable workouts throughout the week.

How Often Should You Row?

The frequency of rowing for weight loss can depend on individual goals, fitness levels, and availability. However, a good rule of thumb is to aim for 3-5 sessions per week. This provides a balance between workout and recovery, crucial for preventing injuries and promoting weight loss.

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Remember, consistency is key in weight loss. So it’s more important to maintain a regular rowing schedule than to exhaust yourself with infrequent, extreme workouts.

Pro Tips for Helping You Lose Weight While Rowing

  1. Proper Form: Using the correct rowing form can increase efficiency and prevent injuries. The sequence should be legs-push, then torso-lean, then arms-pull; and for the recovery phase: arms-push, torso-lean, and legs-pull.
  2. Nutrition: Complement your rowing workout with a balanced, nutritious diet. It’s vital for fueling your workouts, recovery, and maintaining a calorie deficit for weight loss.
  3. Monitor Your Progress: Using a fitness tracker or the rowing machine’s console to track your distance, speed, and calories burned can be motivating and help you progress.
  4. Mix It Up: Variety in your workouts can prevent boredom and plateaus. Try different workout types mentioned earlier to keep things interesting and challenging.
  5. Rest and Recovery: Rest days are vital for muscle recovery and growth. Incorporate light activities like stretching or yoga to facilitate recovery.

Final Thoughts

Rowing provides a full-body, high-calorie burning workout, making it an excellent choice for weight loss. With the right intensity, frequency, and duration, combined with a balanced diet and proper rest, it can yield impressive results.

Remember, it’s important to listen to your body and progress at your own pace. Weight loss is a journey, not a race, and the goal should be sustainable, long-term change. So strap into that rowing machine and start rowing towards a healthier you!