The Best Rowing Workout for Weight Loss

It's easy to overcomplicate weight loss. But if you break the science down to its fundamentals, calories burned must exceed calories consumed—it's as simple as that. Fortunately, there's no shortage of ways to torch calories and melt away unwanted fat. Engaging in moderate to high-intensity cardiovascular workouts is one of the best ways to shed those extra pounds, and we have the best rowing workout for weight loss for you.

Rowing is the most underrated cardiovascular exercise. It delivers an exceptional full-body workout that can incinerate calories while building strength and endurance. Incorporating rowing into your fitness routine can lead to significant improvements in not only your cardiovascular health but also your body composition. Rowing's continuous, rhythmic nature elevates your heart rate, helping to increase stamina while supporting weight loss.

Nadia Murdock, CPT, a certified personal trainer at Garage Gym Reviews, tells us, "Rowing engages several muscle groups in a low-impact way that makes it excellent for all fitness levels. When it comes to posture, rowing helps support the muscles in the spine, which can reduce back pain. It's also excellent for increasing cardiovascular health because of how well it pumps blood throughout the body."

Whether you're looking to kickstart your weight-loss journey, boost your cardiovascular well-being, or just want an exciting new workout, you've come to the right place. Let's explore the best rowing workout for weight loss.

Warm-up

Before starting the main workout, take five to ten minutes to row gently at a steady, moderate pace. This will get your blood flowing and your muscles primed.

"The goal here is to ease into the workout without overexerting yourself right from the start," Murdock explains. "Additionally, incorporate dynamic stretches that focus on the muscles you'll use, such as leg swings, arm circles, and hip openers. These stretches prepare your body for the more intense exercises ahead."

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Interval Training: The Core Workout

The main workout should last 30 to 40 minutes and consist of interval training to maximize calorie burn, boost cardiovascular health, and increase stamina and strength. Here's the step-by-step:

Row steady at a moderate pace for five minutes. Listen to your body and slow down if necessary.
Follow with a one-minute sprint at high intensity.
Continue with four minutes of steady rowing at a moderate pace.
Perform another one-minute sprint at high intensity.
Do three minutes of steady rowing at a moderate pace.
Sprint for one minute at high intensity.
Row steadily for two minutes at a moderate pace.
Sprint for one minute at high intensity.
Complete one minute of steady rowing at a moderate pace and another one-minute sprint at high intensity.
Finish with five minutes of steady rowing at a moderate pace.

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Pyramid Workout

illustration of man rowing — Shutterstock

"To keep your routine engaging, incorporate a pyramid workout, which involves progressive strength training by increasing or decreasing the number of reps or intensity in a set sequence," says Murdock. Perform the following exercises in order:

One minute of easy rowing (you should be able to carry a conversation).
Two minutes of moderate rowing.
Three minutes of strenuous rowing.
Four minutes of max effort rowing (maintain proper form throughout).
Three minutes of strenuous rowing.
Two minutes of moderate rowing.
One minute of easy rowing.

If you're new to this workout, pay close attention to where you felt challenged and where you could have pushed harder. Notice your progression each time to keep challenging yourself and stay on track toward your weight-loss goals.

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Cool-down

After completing the main workout, spend another five to 10 minutes rowing slowly to lower your heart rate gradually. Complement this with a few static stretches targeting your legs, back, and arms, holding each stretch for 20 to 30 seconds. This helps prevent muscle soreness and improves flexibility.

"Incorporate a few rest days into your routine that include light activities like walking or yoga to aid recovery," advises Murdock. "Remember, a balanced diet and healthy lifestyle are crucial to complement your rowing workouts for effective weight loss. Hydrate adequately by drinking water before, during, and after your workout. Stay consistent by aiming to row at least three to four times weekly. And, last but not least, incorporate strength training into your routine to build muscle, which can help boost your metabolism and enhance your rowing results."