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The Best Rowing Workouts for Weight Loss Your Routine Needs, Trainer Says

Row your way to a slimmer you.
FACT CHECKED BY Alexa Mellardo

Most individuals have an overall goal when they go to the gym. Some want a six-pack, and others want an all-over muscular physique. If your goal is fat loss, then you'll have to not only eat healthy foods, but you also need to do the right types of exercise. This means including strength training in your routine and performing cardio in between. There's a fun, different way to drop weight, and we are here to share the best rowing workouts for weight loss that your routine needs.

When choosing your cardio activities, it's important to select ones that allow you to alternate between steady-state and intervals and also incorporate different muscle groups. The rower, or the "erg," is a perfect activity to choose for this. It's a fantastic cardio tool for building your conditioning and torching fat. Not only that, but it also engages all of the muscles in your legs, arms, and upper back, making it a full-body session. With the rower, you can either do a steady-state workout for more aerobic work, or you can go at a higher intensity with interval training, which is guaranteed to burn a ton of fat.

Not sure how to program it into your routine? Here are a few workouts for weight loss you can do either after a strength training session, or you can perform them on the in-between days. Check them out below, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Rowing Workout #1: Steady-State For Time

senior man doing rowing workouts for weight loss

This aerobic workout is great for learning proper rowing form, building your aerobic endurance, and aiding in recovery. Set the length of time that works for your schedule (10, 20, or 30 minutes), and row at a pace that you can maintain throughout the entire period.

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Rower Workout #2: Long-Distance

woman doing rowing workouts for weight loss outdoors on track

If you have a good aerobic base, you can start testing yourself with a 2000-meter row and timing how long it would take you to get there. In your next sessions, challenge yourself and try to beat that time.

Just getting started on a rower? No problem! If you are a beginner, you can begin with 1000 meters, or break it up into two sets.

Rower Workout #3: Intervals

woman using rowing machine

Just getting into interval training? Then you can begin with shorter sprints: Start with 5 sets of 200 meters, rest twice as long as you took to finish in between. Try to maintain the same pace with each set. If you're more conditioned, you can do 4 sets of 250 meters or 5 sets of 300 meters.

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Rower Workout #4: More Intervals

man rowing workouts for weight loss

This particular workout is extremely challenging and will absolutely put your anaerobic endurance to the test. Try hitting 500, then 400, 300, 200, and then 100 meters to finish, resting for 60 seconds in between each distance.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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