How to Workout with a Rowing Machine - The Ultimate "At Home" Workout

If you are looking for a workout that will help with your cardio and get you into shape, then rowing is the perfect workout.

It is an excellent form of low-impact exercise that targets all of the major muscle groups in your body, while also being gentle on joints.

Rowing machines are not just for athletes either; they can be used by anyone at home or at the gym.

This article covers how to work out with a rowing machine and keep yourself healthy while doing so.

The humble rowing machine has been relegated to the gym graveyard (or gathering dust in some homes) thanks largely due its lack of popularity among athletes who are more interested in lifting weights than aerobic exercise.

But recent research into muscle-strengthening benefits has made many rethink their aversion, as resistance training can improve both strength and power when combined with other workouts such as high-intensity interval training or yoga pilates sessions that focus on stretching instead of building bulk.

Group rowing classes have been popping up in the UK and on the other side of the pond.

The group setting is a new spin to bring people together as they row their boats with one another for 30 minutes or an hour at a time, depending on which class you choose to attend.

Before you get into the article, feel free to take a look at our range of rowing machines.

Motivated black sportsman having workout on rowing machineFull body workout

We all know that rowing is a great way to get in shape, but did you also know it's an excellent full-body workout

Rowing will activate the major muscles in your arms, back, and core as well as strengthen them. 

This machine combines cardio with strength-building for one powerful total body workout!

Begin by starting the rower and select an easy resistance level for five minutes of warming up. Then, you can work on abdominals using this exercise: lean forward at about 45 degrees while keeping your back straight, then raise one leg off the ground.

Intensity without injury

With a rowing machine, you can quickly and easily increase the intensity of your workout without worrying about injury. 

Since it's just a machine, there is no pressure on joints or muscles which means that everyone from newbie to pro can enjoy high-intensity intervals while staying safe!

Start with one minute at 90% effort for a warm-up. Then go into 30 seconds of maximum effort and 30 seconds of easy rowing. 

Repeat this three times for a total workout time that is less than 15 minutes!

This high-intensity interval training (HIIT) style gives your body an amazing workout with minimal fuss.

It also has the added bonus of building muscle while shredding fat, so you get to enjoy all the benefits and none of the drawbacks of a more traditional workout.

Train often

If you're aiming for sustainable fat loss, you'll want to focus on doing some sort of strength training and cardio at least five times a week. The best way to achieve this is by making it part of your routine.

It's important to move your arms and legs in a rowing motion. Try alternating every single time that you row. You'll need to remember not to tense up or over-exert yourself.

By training often, you'll be able to set a routine and maintain the momentum of your workout. With momentum, it becomes much easier to make healthier decisions when away from the gym.

If you've never been on a rowing machine before, take some time and watch others for few minutes. Watch their posture and how they use their legs, arms, back, and overall body as one unit.

Abs and bum workout

The great thing about rowing is that you can tone your abs and bum without even realizing it.

All of the motions required use both these muscle groups:

-Rowing motion strengthens your core, back, arms, and legs as well as tones your abdominal muscles

-Alternating motions work out different sets of ab muscles - such as rectus abdominis (six-pack).

Improves Posture

If you constantly feel like you're hunched over a desk, rowing can help.

The motions of pulling back on the handle and pushing forward with your legs (as well as sitting up straight) help improve posture and for some people, it's enough to get them off their computers or out of a chair.

You should still try other exercises that are specifically designed to work on your postural, though. When used in combination the exercises will work better and you'll be less likely to get into a bad position.

Take Away: rowing can help improve your posture, but it's not enough on its own so use other exercises for postural improvement too.

Toned Legs

Most people think that you just work the upper body when you're on a rowing machine, but it's actually good for the whole body. In fact, just one workout is enough to see some toning in your legs.

The fact that you're using your legs to push the pedals means that your hamstrings and quads get a workout. Your thighs also get a workout, as they work to stabilise you during the exercise.

Rowing is Versatile

High-intensity intervals and slow-steady releases can be both benefited from by performing exercises on a rowing machine.

A large proportion of your exercise time can be spent on the machine itself, and it's not just about one type of workout.

The versatility of a rowing machine means that you're getting a whole-body workout with each session - cardio exercise as well as toning exercises.

Personalise the settings

The great thing about rowing machines is that you can set them up to suit your needs.

This means that the intensity and difficulty of each workout will depend on what settings are chosen, so it's important to choose wisely.

So if you're looking for a workout where you can handle the pace, then make sure to choose high-intensity intervals.

Alternatively, if you're looking for toning and endurance exercises, set up your rowing machine with slow-steady releases. The intensity of each exercise will depend on what settings are chosen.

New Skills

You never really stop learning and that's especially true of fitness.

Mastering the art of rowing takes time and practice.

If you're new to rowing machines or have been avoiding them because of the steep learning curve, then don't be fooled into thinking that they can't offer a workout for people who may not be fit enough yet. Rowing machines are perfect for beginners-to-intermediate rowers.

Track Improvement

These days, most modern rowers allow you to track your progress.

This is done through the use of metrics like distance, speed, time and calories burned.

The monitor will show you the information as it's happening so that you can know where to push yourself next time around for different results.

It's also good to compare how much you've improved from one workout to the next.

The best rowers allow you to save your metrics and compare them for a side-by-side comparison.

This is often done through an app or website, but sometimes it can be stored on the machine itself.

Having this type of feedback can help motivate you to either keep going hard or slow down.

In terms of physical activity, this type of feedback is very valuable to know where you stand and how much better you can do in your next workout.

It's also a good idea for people who are starting out on their fitness journey with some sort of goal in mind.

No Slacking

To be honest, there are a lot of workouts that allow you to slack--especially if you're not performing well.

it's not so easy with a rower.

If you're rowing at the same pace as your last workout, there won't be any change in numbers on the screen or an indication that something is wrong.

So if you've slacked off lately and are looking for ways to find motivation again, it may help.

This is one of the main reasons why people work out with a rower--if they slack off, it's more difficult to recover and keep up the pace.

This is especially true for athletes who are looking to improve their performance over time.

If you're not an athlete, this can be a helpful reminder of how much hard work you'll put in if don't give it your all.

Faster Results

Since you're constantly challenging yourself, you'll start seeing faster results.

Rowing is a full-body workout and will work your arms, back, chest, abs, legs, and butt.

It's also an intervallic workout which means that the rowing machine alternates periods of high intensity with low-intensity intervals--and these give different muscles time to rest and recover.

That means you'll be able to work out for longer periods of time.

It also helps prevent injury, because it's not a purely aerobic workout and your muscles are forced into new positions during the intervals that they don't experience in other exercises.

You'll also find yourself training for less time than you might do with other workout routines.

And it's a low-impact workout, so even if you're injured or have chronic pain in your joints, this is still worth trying out because it won't further aggravate the problem and cause more harm.

You'll start to see improvements in your body very quickly--less than a month of regular use.

Plus, rowing is an excellent workout for any level because it's adaptable to the user's needs and fitness goals.

This means that you can work out as hard or as easy as you want at all times, making it even more comfortable for newbies.

A good balance to bodyweight workouts

The rowing machine provides the pulling motion that's sometimes lacking with high-intensity training, which includes plenty of push exercises but not many pull exercises.

This means that rowing can give you the satisfying feeling of a "full workout" in just one session.

Plus, rowers are often more accessible than other machines or weights because they're not as expensive and require less space to store.

And for people who want to work out at home but don't have enough time between their busy schedules, then a rowing machine is a great option.

Similar to swimming, rowing is a full-body workout that mimics the natural movement of human beings.

In fact, it's one of the most efficient and effective ways to work out when you're short on time because all you need for an intense cardio session are your own two legs.

Plus, since the weight is distributed evenly throughout your body, you'll also work out some of the muscles in your upper and lower back.

Just a 15mins a Day

Did you know that you can work out with a rowing machine in just fifteen minutes per day?

It's true! All you need to do is find the time to dedicate once or twice each week for 15-minute sessions of intense cardio, and then follow up on days that don't involve any other exercise.

The benefits are exponential, and you'll reap them both physically and mentally.

Additionally, if you're looking to do some extra ab workouts, then consider incorporating a rowing machine into your workout routine on days that don't involve any other exercise.

As long as it's done in moderation (15-20 mins), this will also help improve the muscles of your core.

The core is the foundation of your workout, and it's so important to have a strong one.

Rowing is an excellent way to strengthen the muscles of the core because you'll be using them throughout the motion. 

Plus rowing also requires that you engage all these other muscle groups in order to row effectively: legs, glutes, back (especially upper), chest, etc.

Mental Health

Sure, there are several physical benefits of rowing. But there are also many mental benefits as well, which is why it's such a great workout for people of all ages!

A study conducted at the University of Texas found that individuals who participated in regular aerobic exercise had lower levels of stress hormones and better moods than those who did not.

Additionally, research suggests that aerobic exercise can help reduce symptoms of depression by increasing serotonin levels.

So can you see now why rowing is such an effective workout for your mind and body?

There really are few other workout routines that can provide you with as many physical and mental benefits in such a short amount of time.

Wrapping Up

Rowing machines are a great way to get in shape, stay fit, and have fun at the same time.

There's plenty of variety in rowing machines these days so you're sure to find one that suits your needs perfectly.

If you're looking for something that provides an excellent full-body workout with little equipment required, then a rowing machine is perfect for you.

It’s one of the best workouts with low impact on joints and bones, which means it's easy to keep up your routine even if you have joint pain or previous injuries from school football.

Whether you want a good cardio workout or need something more challenging that will build muscle mass, there are different types of rowing exercises to suit just about anyone.

It can be done anywhere and it provides an intense cardio workout that will burn calories while also toning your tummy muscles and lower back.

Rowing is considered one of the best exercises for weight loss because it burns more calories than any other exercise except running on level ground. 

Plus, when you row with the correct form, you use all major muscle groups so not only are you getting rid of fat but building muscle at the same time.

Whether you're looking to get in shape or recover from an injury, rowing may be the perfect workout for you. 

Not only will rowing strengthen your upper body and core muscles but it can also improve your posture and tone your legs.

So if you're looking to save time while getting a total-body workout at home, then consider using a rowing machine as part of your fitness routine.

Thanks for reading this article. Feel free to take a look at our range of rowing machines.

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