Rowing Machine Workout Guide

Rowing Machines
Rowing Machines

Use this Xercise4Less Full Body Rowing Machine Workout Guide to increase fat loss, build muscle, and improve your functional speed and endurance. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the perfect place to start your fitness journey as you row towards transformed health and wellbeing.

With this full body rowing machine workout session, you can really challenge yourself with high intensity cardio exercises. Always make sure the rowing machine is part of your Xercise4Less fitness plan as there are tremendous crossover benefits to other exercises including lifting weights. Start working towards your fitness goals as you work out on the rowing machine.

Work Out Your Full Body with Rowing Machine Exercises

Give your all to rowing as you use this Xercise4Less Full Body Rowing Machine Workout Guide using the following row machine variations:


Rowing Machine Row Repeats

Rowing Machine Build Endurance

Rowing Machine Burn Fat

Rowing Machine Time Trial


Choose one or two of these rowing routines and really work up a sweat. Make sure you master the proper rowing stroke first though to make the best use of our rowing machines. Each rowing stroke has two parts: the drive and the recovery. Start the drive by pushing your feet down to straighten your legs, keeping your arms straight and gripping the handle firmly. When your legs are almost fully straight, drive your elbows back to bend your arms and bring the rower handle powerfully towards your chest. At the end of the drive your torso should be leaning back slightly with your elbows behind your body. Recovery begins as you reverse the movement back to the start, bending your knees and sliding the seat back towards your heels.

If you have any questions about rowing machine technique, our friendly Personal Trainers will be around to advise and guide you where necessary. You’ll also have access to multiple rowing machines in your local Xercise4Less gym, so you won’t have to stand around waiting to start rowing. All of our fitness centres offer over 400 pieces of exercise equipment to transform your real body including lots of rowing machines.

Read on for more detailed instructions on how to perform these full body rowing machine exercises correctly.

Full Body Rowing Machine Row Repeats

Tone your real body and build muscle with a Rowing Machine Row Repeats session.

Put the rowing machine damper setting at 10, then position yourself correctly and safely on the rower with feet securely fastened and an overhand grip on the bar. Make sure the screen is on and that the time and distance data are clearly visible. Row for five minutes at a comfortable pace, then row for 250m as fast as possible, while maintaining proper rowing form. Rest for 60 seconds, then row another 250m at maximum effort.

Repeat for a total of ten all-out 250m rows.

Full Body Rowing Machine Build Endurance Workout

As the name suggests, this rowing exercise, the Rowing Machine Build Endurance, is all about increasing your physical stamina.

After an easy-pace five-minute warm-up, row for 20 minutes at the highest rowing effort level you can consistently maintain.

rowing machine workout - losing belly fat blog

Blast Calories with the Rowing Machine Burn Fat Exercises

Blow off some calories with this fantastic high-intensity interval-style cardio session, the Rowing Machine Burn Fat exercise.

Warm up with an easy-pace five-minute row. Row as hard as you can for 30 seconds, then rest for 30 seconds. Repeat this on the rower for a total of six rounds, then take a three-minute rest. That’s one set. Maintain the same intensity every time so you row approximately the same distance.

Repeat for a total of 3 Rowing Machine Burn Fat sets.

The Rowing Machine Time trial for a Whole Body Workout

Build your endurance with a Rowing Machine Time trial session.

Start this test of your physical stamina with 1 all-out 500 metre row. Take 60 seconds and then repeat another 3 times for a total of 2 kilometres. As your rowing machine endurance improves over time, gradually cut your rest time by ten seconds until you’re rowing for 2 kilometres in one go.

Join Xercise4Less Gyms for a Rowing Machine Transformation

When you’re a member of Xercise4Less Gyms you’re part of a real community. From your fellow gym members to our friendly Personal Trainers, everyone is there to help and support you. As you progress towards your fitness goals, you never have to worry about accessing the latest equipment. Every Xercise4Less Gym offers over 400 pieces of exercise equipment so whatever fitness session you want, we cater for.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym you can enjoy a dedicated Ladies Only gym zone, a special Spin studio, a combat zone as well as a highly effective functional fitness area. Our gym members also benefit from inclusive group exercise classes including the latest Les Mills fitness sessions. Try too the amazing Xercise4Less Body Transformation Camps and Boot Camps to whip your body into real shape.

Join Xercise4Less Gyms today and you can start rowing your way to fitness success!