4 Best Rowing Workouts To Melt Your Love Handles | XpertsReviews.com

If you’re tired of the same old cardio routines and ready to tackle stubborn love handles, the rower might be your new best friend. Unlike treadmills or bikes, rowing machines offer a full-body workout that’s as effective as it is engaging. Each movement works almost every major muscle group (legs, back, arms, and most importantly, your core), making it a fat-burning tool for sculpting a leaner physique. Bonus: It’s low impact, so you can go hard without hammering your joints.

What makes rowing even better? Its versatility. The rower adapts to your goals, whether you’re doing steady-state cardio, boosting your metabolism with high-intensity intervals, or adding core-focused exercises. In the sections below, I’ll explain why rowing reigns supreme for weight loss and share four game-changing workouts designed to burn calories, strengthen your core, and melt away your love handles.

Table of contents

How to use a rowing machine

Using a rower may seem simple, but good form is crucial to maximizing results and avoiding injury. Start by adjusting the foot straps so they are snug but comfortable, ensuring your feet are secure. Grasp the handle with both hands, keeping your wrists straight and relaxed.

The rowing movement has four phases:

1. Catch: Start by sitting up straight with your knees bent and arms extended forward, gripping the handle.
2. To drive: Push up powerfully through your legs while keeping your back straight, pulling the handle toward your lower chest.
3. Finishing: Lean back slightly at the end of the movement, engaging your core and shoulders.
4. Recovery: Reverse the movement by extending your arms and bending your knees to return to the starting position.

Focus on driving with your legs rather than your arms. Keep your movements smooth and rhythmic for best results.

I Switched to Rowing for Cardio and It Transformed My Body

What Makes the Rowing Machine Ideal for Weight Loss

The rowing machine is one of my favorite tools for clients and athletes for an intense cardio session. For what? This is a full-body workout that packs a punch, engaging major muscle groups in the legs, back, arms and core simultaneously. Plus, it’s a fantastic way to build endurance and burn fat without putting unnecessary strain on your joints.

Here’s why I always recommend the rower for weight loss workouts:

• Engaging the whole body: Rowing makes everything work: your legs drive the movement, your core stabilizes you, and your arms and back complete the pull. This balanced effort helps you burn calories quickly while toning multiple muscle groups.
• Stimulates metabolism: Because it builds muscle mass, rowing not only helps you burn calories during your workout, it keeps your metabolism revving long after your workout is over.
• Low impact, high reward: Whether recovering from an injury or simply preferring to avoid high-impact exercises like running, rowing is a joint-friendly option that still delivers results.
• Versatility: From steady-state endurance rows to explosive high-intensity intervals, the rower adapts to your fitness goals and keeps your workouts fresh.

In my experience, athletes and clients appreciate how rowing seamlessly combines cardio and strength training. For weight loss workouts, it’s unbeatable because you can maintain consistent calorie consumption while targeting stubborn areas like love handles. Plus, it’s a fantastic way to increase cardiovascular endurance.

6 Best Rowing Workouts to Melt Belly Fat

4 Best Rowing Workouts to Melt Love Handles

Workout #1: 1000 meter row with side planks

What you need: You will need a rowing machine and a plank mat. This steady-state cardio workout with core-focused intervals will take about 15 to 20 minutes, depending on your pace.6254a4d1642c605c54bf1cab17d50f1e

The routine:

1. Rower (1,000 meters)
2. Side Plank with Hip Dips (10 reps per side every 2 minutes)

Instructions: Perform a steady-state row for 1,000 yards. Take a break and perform 10 side planks every 2 minutes with hip dips on each side. Resume rowing until you reach the 1,000 meter mark.

How to do it:

1. Rower

1. Maintain a consistent effort throughout the 1,000 meters.

2. Side plank with hip dips

1. Start in a side plank position with your elbow directly under your shoulder.
2. Lower your hip toward the floor, then lift it up.
3. Repeat for 10 dips on one side, then switch to the other.

Here’s how long your rowing session should last to lose weight

Workout #2: Calorie Scale with Sit-Up Buy and Take

What you need: A rowing machine and a mat for sit-ups. Depending on your pace, this ladder workout will take approximately 20 to 30 minutes.

The routine:

1. Sit-Ups (20 repetitions – buy-in)
2. Calories in row (10 to 50 calories in 10 calorie increments)
3. Sit-Ups (20 reps – removal)

Instructions: Start with 20 sit-ups. Then, row for 10 calories in the first round, adding 10 calories each round (10, 20, 30, 40, 50). Rest 1 hour between rounds. Finish the workout with 20 sit-ups as a takedown.

How to do it:

1. Sit-ups

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head or cross them over your chest.
3. Curl your torso toward your knees, then lower back down.

2. Calories Row

1. Focus on consistent effort to complete the assigned number of calories for each round.

Workout #3: TABATA Intervals

What you need: You will need a rowing machine and a stopwatch. This high-intensity workout lasts 4 minutes per TABATA round. If you wish, you can repeat for additional rounds.

The routine:

1. Rowing (20 seconds on, 10 seconds off) x 8 rounds

Instructions: Perform maximum-effort sprints on the rower for 20 seconds, followed by 10 seconds of rest. Repeat for a total of 8 rounds. Rest for 2 to 3 minutes between rounds if you are performing multiple rounds.

How to do it:

1. TABATA rower

1. Set the rower for interval training (20 seconds on, 10 seconds off).
2. Row as hard as you can during the work intervals.
3. Take advantage of the 10 seconds of rest to catch your breath and prepare for the next sprint.

The Best Rowing Workout for Weight Loss

Workout #4: Row and Core Combo

What you need: A rowing machine and a mat for basic exercises. This AMRAP workout will take 20 minutes.

The routine:

1. Rower (400 meters)
2. Rowing Ab Pikes (10 to 20 reps)

Instructions: Set a timer for 20 minutes. Perform as many laps as possible (AMRAP) of 400 meter rows followed by 10 to 20 abdominal rowing spikes. Modify with knee tucks on the rowing board if pikes are too difficult.

How to do it:

1. Ab Pikes Rower

1. Place your feet on the rowing machine seat in a plank position with your hands on the floor.
2. Pull the seat toward your hands, engaging your core and lifting your hips into a pike shape.
3. Return to a plank position and repeat.

2. Knee pads on rowing board (Modification)

1. Start in a plank with your feet on the rowing seat.
2. Pull your knees toward your chest, then return to plank position.
3. Repeat.

Jarrod Nobbe, MA, CSCS