Rowing Machine Workouts For Effective Weight Loss

get rid of love handles - rowing

Lose Weight With Rowing Machine Workouts

The rowing machine may lie relatively neglected in the cardio zone of your local Xercise4Less gym. But that doesn’t mean you shouldn’t harness the superb weight loss capabilities of one of the most versatile pieces of cardio equipment in any gym. You may not be drawing oars on a river, but you will accelerate your weight loss journey as a full-body workout on the rowing machine strips fat and builds lean muscle. A rowing machine workout combines both strength and cardio training, engages practically all of your major muscles from your arms and core to your legs and gets your heart rate up to the max. While it’s low-impact on your joints, rowing machine exercises are high impact for weight loss as you burn a ton of calories with each workout on the rower. Your workout on the rowing machine doesn’t even have to be that long; consistency is key. Lose more weight long-term with 30-50 minutes on the rower three times a week.

Ready to give the rowing machine a go? Let’s take a quick look first at proper rowing technique so you get the most from our Rowing Machine Workouts for Weight Loss.

get rid of love handles - rowing

Correct Rowing Technique

Allow your rower seat to slide forward as you sit up straight. Hinge at the hips so your shoulders are in front of your hips, with arms straight and your hands beyond your knees. Keep your back, shoulders, arms, and core engaged as you drive with your legs, pushing the seat away from the rowing machine flywheel. As you drive with your legs, open your hips so your body swings back to about 11 o’clock. As your body swings back, bring your hands in toward your lower ribs to complete the rowing stroke. Reverse those motions to return to the starting position in one smooth motion by releasing your arms forward and letting your body swing forward and the seat slide forward at the same time.

Make sure you warm up before every session on the rowing machine with 5-10 minutes of gentle rowing and cool down for the same period after a fat burning rower session. Now you understand the right way to exercise on the rowing machine, here are some effective weight loss rower workouts for you to try.

Row Repeats for a Rowing Fat Burner

Jump on the rowing machine in your Xercise4Less gym for some fat-shredding Row Repeats. Put the resistance setting on the rowing machine at 10 and make sure you’re properly positioned on the rower with your feet fully fastened. Take an overhand grip on the bar and ensure that the rower screen is on and that you can clearly see the time and distance data. Row at a comfortable pace for 5 minutes then row for 250 metres as fast as possible trying hard to maintain the correct stroke technique. Rest for 60 seconds, then row another 250 metres as hard as you can. Keep this pattern going for ten all-out 250 metre rows to burn plenty of calories.

Lose More Weight as You Build Endurance

Your rowing workout will always benefit from some endurance work and this 20 minute rower workout will help supercharge your weight loss programme. Start building your cardio endurance at an easy clip for five minutes to warm your body up. Then row for 20 minutes at the fastest pace you can consistently sustain for that period. When your 20 minutes is done and you’ve burned lots of fat, record your average stroke rate and average speed so you can challenge yourself for your next rowing machine workout.

correct rowing technique - fat burn rowing

Intense HIIT Rowing Workout To Burn Fat

A high-intensity interval-style workout is always effective for weight loss and this HIIT Rowing Workout really burns some serious calories. Warm up with a lightly paced 5 minutes of rowing. Then row as hard as you’re able for 30 seconds before resting for 30 seconds. Repeat for a total of 6 rounds, then take a 3-minute rest. You’ve just finished one HIIT rowing set, now do two more to complete this workout!

Time Trial for Effective Weight Loss

A rowing Time Trial workout over 2 kilometres is always a key component of any rower weight loss routine and perhaps the toughest challenge. Start off trying to cover 500 metres four times as fast as you can with one minute of rest in between. As you drop weight and add muscle, gradually reduce your rest time by 5 seconds and challenge yourself to doing the full 2 kilometres in one full-paced effort.  

500m Sprint Repeats to Lose Weight

If you thought the Row Repeats were tough, wait until you try these 500m Sprint Repeats! Remember though, as you’re grinding it out on the oars, how effective these rowing machine workouts will be for your weight loss targets. Warm up with 5 minutes of steady rowing. Sprint row for 500 metres while trying to keep each sprint under two minutes. Do these rowing sprint repeats 8 times with 40 seconds of rest between each one to feel a real calorie burn. If you’re finding the rest time insufficient at first, take up to 60 seconds but try not to rest for longer. Don’t worry, it won’t be long before you’re back to the shorter rest period.

rowing machine exercise - fat burn rowing

Real Weight Loss Results with Xercise4Less Gyms

Whether you want to row, run, or weightlift your way to your weight loss targets, you’ll get there quicker with Xercise4Less Gyms. We don’t just offer fat busting gym facilities like our Ladies Only Gym Zone or Combat Zone with MMA cage; we provide our membership with a real gym community of friendly members and expert personal trainers ready to be your cheerleader on your fitness journey. Enjoy up to 40 inclusive exercise classes in our spacious fitness studio or spend your workout time on the stationary cycles in your spin bike studio. Anything you need to supercharge your weight loss including plenty of rowing machines is available to you at your local Xercise4Less gym.

It’s Never Too Late To Start Working Out

older people exercise - never too old to exercise

Get Fit At Any Age: Don't Let a Number Stop You

Whatever age you are, starting a fitness programme will be beneficial for your physical and mental health.

Up to now your busy work schedule, family responsibilities or just a lack of energy may have stopped you starting a fitness programme. But if you haven’t already joined your local Xercise4Less gym now is the time to do it! Let’s look at how you can work out before you get another day older.

older people exercise - never too old to exercise

Starting Your Exercise Programme

There are, of course, differences between people in their 40s beginning to work out compared to someone in their 60s or 70s just starting to go to the gym. A 40-year-old may be able to start strength training at a higher intensity or run for longer on the treadmill than an older person because maximum heart rate decreases with age. It’s always best to check with a doctor when you’re moving from couch potato to gym bunny.

But whatever age you are, the aim will always be to start slowly and build consistency, so exercise becomes a real habit for you. Practically every workout you can do in your local Xercise4Less gym is adjustable and can be tweaked to suit where you’re starting your fitness journey from. You don’t have to spend hours in the gym either, 30 minutes working out is a lot better than 30 minute snoozing on the sofa! Keep your fitness schedule simple, find something you like doing, and keep it manageable so you can realistically stick to it.

mixed ages treadmill - never too late

Feel Younger with Regular Gym Sessions

One of the best reasons for working out as you’re ageing is that you can feel younger for longer. You won’t restore your youth but when your body is more physically active, you’ll feel the mental energy benefits no matter what age you are. Want a younger mindset? Exercise is the key.

mixed ages spin class - never too old to exercise

Work Out for Improved Body Confidence

As we age it’s easy to feel like our bodies are actively falling apart. Working out regularly though will help improve your confidence in your body. Exercise builds strong connections between inter-working muscle groups and improves your neuromuscular connections. So, as you feel stronger and fitter, you’ll feel more confident in your body’s ability to deal with everyday tasks and keep going for longer.

older people group exercise - never too old to exercise

Reduce Your Risk of Injury with Fitness Routines

Working out in the gym regularly will really help reduce your risk of injury. Exercise strengthens your muscles, joints, and is also vital for bone health. Add in the benefits of your muscles and joints working together more efficiently and you get less pain and problems if you are strong physically. When you’re fitter you’re far less likely to injure yourself by falling. Or if you do unfortunately fall and injure yourself, you’ll be able to recover quicker thanks to your newfound strength.

Improve Your Fitness Faster in a Gym

Just because you’re older doesn’t mean your body won’t love workout out. Surprisingly in fact older adults who begin a fitness programme progress with relatively fast gains in strength, power, and lean muscle tissue. Older gym members can quickly thrive on their fitness journey towards a healthier life.

older man dumbbell - never too late

Transform Your Everyday Life with Exercise

Working out has many benefits for older people but a really positive one is that exercise makes you stronger and fitter for everyday tasks. Going to your nearest Xercise4Less gym will make lifting, bending, and pulling, for example, a lot easier to manage in your daily life. Your general health and wellbeing will also be improved, and you’ll develop better body mechanics and enjoy better physical balance. Training in the gym will even improve your mood and boost your mental energy. Ready to start working out?

mixed ages barbell lunges - never too late

Age is Just a Number with Xercise4Less Gyms

We welcome members of every age, body shape and fitness level at Xercise4Less Gyms. We’re there to support you on your fitness journey whether you’re looking to lose weight or safeguard your health and wellbeing as you age. Join a gym community full of new fitness friends and expert trainers ready to help when you need advice or encouragement. Our gym facilities reflect our desire to provide you with everything you need to get fit and stay fit. From our inclusive group exercise classes to our private Ladies Only Gym Zone and Combat Zone with full-size boxing ring, working out in an Xercise4Less gym offers you the exercise variety you need to stick to your fitness goals. Whatever your age, it’s just never too late to start working out at Xercise4Less Gyms.

Weight Loss Success Story – John Jordan

Weight Loss Success Story - John Jordan

'Lose weight or risk Diabetes'

Weight Loss Success Story - John Jordan

Health is arguably the most important commodity in life. When this is jeopardised, we realise there is no alternative but to amend our ways. Xercise4Less Wigan member John Jordan was severely at risk of developing type 2 diabetes. He knew at this point he had to do something about his weight. 

“In December 2018, after a blood test, my doctor told me that I was at risk of developing type 2 diabetes. It was this that convinced me to do something about my weight to improve my health.”

This was obviously a massive shock to John, and gave him the impetus to start a fitness regime, subsequently joining our Wigan club in his quest to lose up to 4 stone.

Starting My Weight Loss Journey With Xercise4Less Gyms

At the age of 42, John had never been in a gym before and wanted to be part of an environment where he felt welcome and be given the confidence to succeed on his weight loss journey. 

“It was difficult at first because of my weight and my age, but all the staff and the PT were extremely helpful, taking time to show me how to use all the machines and equipment.”

John also revealed how he struggled with certain exercises, but was ably assissted by the PT in order to ensure he performed the exercise correctly and it would be beneficial for him to achieve his goals.

“I particularly remember trying to do a plank on the first day and was very unsuccessful. Since then, my PT has helped me with my technique and to gradually lift heavier weights. He is also readily available on social media and over the phone if I need him.”

The friendly, inclusive nature of Xercise4Less has provided John with the comfort of being able to perform the exercises he needs to do, in the time frame he wants to do them, and without feeling the pressure of being intimidated by the presence of supremely fit or muscle-bound people.

Developing Fitness With Specific Gym Workouts

In order to succeed in his weight loss journey, John has a plan of action to attack each and every gym session he attends. He feels that weights and resistance training works best for him.

“I believe that working with weights has been the best solution for me. At first, I needed cardio to lose weight but my PT explained how lifting weights can burn more calories. I have gradually improved my technique and increased my weights with exercises such as; deadlifts, squats and shoulder presses.”

The Benefits Of Exercising: My Success Story

After training regularly for the best part of a year, John has seen a dramatic increase in his health. Not just through losing weight, but also his general physical condition and well-being have improved.

“Nearly a year to the day since I started working out, I took another blood test which found my blood sugar levels were at a normal, healthy rate. This meant I was no longer at risk of developing diabetes. I was amazed and so proud of myself for being able to accomplish this.”

In addition to his health being improved, John has new-found confidence in the way he looks and feels.

“I have a physically demanding job which has been made easier through weight loss and fitness. I look better and now I enjoy going into the studio at the gym and feel comfortable looking at my reflection in the mirror. It is a pleasure to work out in there now because of my improved physique.”

Great work, John!

Weight Loss Success Story – Sarah McCutcheon

Weight Loss Transformation - Sarah McCutcheon

Not Being Wedding Dress Ready: 'I Knew Something Had To Be Done'

Weight Loss Success Story - Sarah McCutcheon

For many, getting into shape for their big day is the greatest motivation. But for Sarah McCutcheon, it was after the wedding she felt like action needed to be taken. This was the real lightbulb moment for Sarah, who explains how she felt.

“When I couldn’t fit into the wedding dress I had longed for, and paid for, I knew that was it and time to do something about it. I had to get forced into it on my special day and that sickened me.”

Her weight became an issue and it began to have detrimental effects on both her physical and mental well-being.

“It was affecting my mental health, my relationships and my general appearance. My self esteem and confidence were at a low.”

Getting Over That Brick Wall

When beginning her weight loss journey, Sarah began to doubt herself and how she would be able to get down to the target weight.

“I have previously attempted diets before and tried Slimming World but there has always been too many temptations.”

Thankfully, with the help of Xercise4Less Wakefield, Sarah has been able to fully commit to exercise, partaking in a range of classes to guide her through the weight loss journey.

“I go to different classes about 2 or 3 times a week. These are mainly 15/15/15, BODYPUMP, Les Mills and Zumba which have all been great for losing weight.”

Also, the positive vibe at the gym has helped to give Sarah the confidence and motivation she needed to embrace her fitness journey.

“The Xercise4Less community has had a huge impact on me. I can’t thank the staff at Wakefield enough for what they have done for me. I am more confident and more happy than I have been before.”

'I'm Stronger Than I Think'

A weight loss journey can help people to discover things about themselves, discover traits they never thought they had. For Sarah, she has realised she is a lot stronger than she thinks.

“I feel in a much better place now. I’m still not 100% happy but I am a lot stronger than I think. I definitely have a lot more confidence in how I am and what I wear. I am happy to go anywhere and enjoy sharing posts and photos of myself and my progress.”

As a result, Sarah is enjoying a much more active lifestyle.

Whilst it is important to have the drive and motivation to succeed, you cannot do it alone. Family and friends become crucial to your weight loss journey, which has been vital for Sarah to succeed.

“My family help me a lot. They help me shop, cook and support me to every session or every class. My family always compliment me and tell me how proud of me they are.”

“I have lost 3st 3lbs in just under two years.”

We're Proud Of You Too, Sarah! Keep It Up!

Weight Loss Success Story – Smaira Malik

Smaira Malik - Weight loss

Overcoming adversity to lose weight

Smaira Malik - Main

Stoke-on-Trent member Smaira Malik has overcome adversity in her quest to reach her weight loss target. In just over 18 months, Smaira has reduced her weight dramatically – falling from 16 stone down to 9 stone. This has been an incredible transformation, filled with struggles and battles along the way. 

Smaira’s health began to deteriorate and she had a miscarriage as well as the tragedy of a still born baby. As a result of these incidents, Smaira decided it was time to lose weight and put her health and fitness towards the top of her priority list. Juggling a busy family life makes fitting in exercise and attending the gym a lot more difficult.

“I was focused on bringing up my children and devoting my time to family. After an ankle operation I was embarrassed about my weight and scared of getting diabetes and arthritis. I needed to make a change.”

'Xercise4Less classes gave me confidence'

At Xercise4Less gyms we have an array of fitness classes which have been specifically designed to suit a range of fitness needs, helping our members to achieve their goals and targets in the process. Smaira regularly attends classes to help with her weight loss journey, and they have helped fill her with confidence and motivation to succeed. 

“Before attending classes I just did low intensity workouts. Within 12 weeks I switched to high intensity training, which led me to classes.”

“The classes helped me immensely, not just physically but also mentally as the more I attended the more confident I felt as I was able to face different people from different backgrounds with contrasting physiques on a daily basis.”

The classes in which Smaira participates in are; BODYATTACK, BODYCOMBAT, HIIT as well as Bums, Legs and Tums.

'Using family support to motivate me'

We all have our sources of motivation and inspiration in life, and for Smaira, her drive was through her loving and supportive family – keeping her motivated through every step of her weight loss journey.

“With the support of my amazing family I have been able to stay determined regardless of results. I always hoped the goals would be achieved and I have found through this I am a very strong-willed person. I look back on what I have achieved already, and this helps me to continue.”

Eat well to keep the weight off

Smaira knows that eating well both pre and post exercise will help her to maintain her weight loss, giving her the best chance of meeting the ideal weight. She gave us an insight in to what she eats to try and be as healthy as she possibly can.

“My diet is made up of high protein meals, including chicken, eggs and salad boxes. I reduced my sugar intake and do not allow myself any cheat days, so I snack on plenty of fruit and always try to have veg!”

“This is a real struggle at times, especially when the kids are off school. I fear going off track but I take each day as it comes and I can proudly say I survive them.”

Well done, Smaira!

Weight Loss Success Story – Lee Smith

Weight Loss Transformation - Lee Smith

'I wanted to lose weight to be there for my family'

Weight Loss Success Story - Lee Smith

Our Newport member Lee Smith cites his family as the main reason for embarking on his weight loss journey. Family life is important to everyone and this is something which Lee felt he needed to prioritise and gave him all the motivation he needed to make his transformation complete, losing just shy of 5 stone in the process. 

“I weighed 19 stone before I joined Xercise4Less. I was struggling to run around with my children and play football with them. I was always out of breath and could not do fun things which began to have a huge impact on my life and more importantly, on my children’s lives. This was the turning point in my life, and I decided to get myself fit.”

Being able to workout at his local Xercise4Less gym has given Lee the ability to see gradual results in his fitness, weight loss and general well-being. A transformation is something which requires a lot of time, patience and dedication. This is a familiar story for Lee as he found going back to basics the best way to begin his journey.

Using the treadmill to improve my fitness

At Xercise4Less, we have a plethora of equipment and facilities in our clubs to help suit any fitness needs or accomplish any targets. For Lee, he found the treadmill the best way of losing weight. Starting off steady and gradually increasing intensity was the name of the game, ensuring he was comfortable and confident in the program he had set himself to lose the required weight.

“I began by using the treadmill for 40 minutes with an incline of 15. This helped me to gradually increase my fitness and burn the calories. I would do this routine a few times a week and began to notice the results.”

After a period of time with this routine, Lee stepped up the intensity as he strived for further weight loss and improved fitness. 

“Once I got more confident, I started to run on the treadmill rather than walk. I increased the speed and time on a month by month basis. Now, I am able to run 10km on the treadmill which is an amazing progression.”

 

How losing weight changed my life

Now Lee has put in the hard yards and achieved his targets, he reflects on how losing the weight will dramatically improve his life.

“Before losing the weight I visited the doctor and was told I was overweight with high blood pressure and cholesterol. While this was not too serious, I knew I had to do something about it.”

“I have more energy and I feel a lot more confident about myself. People around me have been amazed by the amount of weight I have lost in just over a year. I have dropped from 19 stone to 14.6 stone. The reaction from my family and friends has been amazing.”

Setting realistic targets and goals

Lee feels that setting small, realistic targets was the best way to start his fitness journey and help him lose the weight gradually without placing undue pressure on himself to lose his target weight in an unrealistic time frame. This was admittedly a struggle at the beginning, but something he eventually became accustomed to.

“The biggest struggle was knowing where to start. I set myself realistic targets and goals. I proved to myself once I put my mind to it, I could commit and began to see the benefits.”

“Throughout my fitness journey I found Xercise4Less to be friendly and inclusive.”

Great work, Lee - well done!

Dorothya, Xercise4Less Gym Sunderland

Dorothya Sunderland Jan2020v2

Dorothya, a Sunderland Gym Member

Dorothya-Customer-Testimonial
Gym Member Star Rating:
5/5
The gym has everything I need to achieve my goals and in my 4 years here I have never thought of looking elsewhere, great range of equipment which has helped me build muscle and get into great shape. The choice of free weights is what I love the most and the staff are supportive and friendly.
Dorothya Sunderland Gym - Jan 2020
Dorothya T
Sunderland Gym Member