Rowing Machine Workouts For Effective Weight Loss

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.

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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.

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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.

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