The Best Rowing Workout for Weight Loss | XpertsReviews.com

It’s easy to overcomplicate weight loss. But if you strip the science down to its basics, calories burned must exceed calories consumed—it’s that simple. Luckily, there’s no shortage of ways to burn calories and melt away unwanted fat. Engaging in moderate- to high-intensity cardio is one of the best ways to shed those extra pounds, and we’ve rounded up the best rowing workouts for weight loss.

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

Nadia Murdock, CPTcertified personal trainer at Garage Gym Reviews, tells us, “Rowing works multiple muscle groups in a low-impact way, making it great for all fitness levels. As for posture, rowing helps support the muscles in your spine, which can reduce back pain. It’s also great for improving cardiovascular health because of the way it pumps blood throughout your body.”

Whether you’re looking to kickstart your weight loss journey, improve your cardiovascular wellness, or simply want an exciting new workout, you’ve come to the right place. Let’s find out the best rowing workout for weight loss.

Warm

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

“The goal here is to ease into your workout without overexerting yourself right from the beginning,” Murdock says. “Also, incorporate dynamic stretches that focus on the muscles you’ll be using, like leg swings, arm circles, and hip openers. These stretches prepare your body for the more intense exercises to come.”

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Interval Training: The Basic Workout

The main workout should last between 30 and 40 minutes and consist of interval training to maximize calorie burning, improve cardiovascular health, and increase endurance and strength. Here’s the step-by-step procedure:

1. Row at a moderate pace for five minutes. Listen to your body and slow down if necessary.
2. Follow up with a one-minute high-intensity sprint.
3. Continue with four minutes of steady rowing at a moderate pace.
4. Perform another one-minute sprint at high intensity.
5. Do three minutes of steady rowing at a moderate pace.
6. Sprint for one minute at high intensity.
7. Row steadily for two minutes at a moderate pace.
8. Sprint for one minute at high intensity.
9. Do one minute of steady rowing at a moderate pace and another minute of high-intensity sprinting.
10. Finish with five minutes of steady rowing at a moderate pace.

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Pyramid training

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

1. One minute of easy rowing (you should be able to hold a conversation).
2. Two minutes of moderate rowing.
3. Three minutes of intense rowing.
4. Four minutes of maximum effort rowing (maintain good form throughout).
5. Three minutes of intense rowing.
6. Two minutes of moderate rowing.
7. One minute of easy rowing.

If you are new to this exercise, pay close attention to where you struggled and where you could have pushed yourself harder. Record your progress each time to continue to challenge yourself and stay on track to reach your weight loss goals.

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Cool

After completing the main workout, spend another five to ten minutes rowing slowly to gradually lower your heart rate. 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.6254a4d1642c605c54bf1cab17d50f1e

“Incorporate a few rest days into your routine, including light activities like walking or yoga, to help with recovery,” Murdock advises. “Remember, a balanced diet and healthy lifestyle are key to complementing your rowing sessions and losing weight effectively. Stay hydrated by drinking water before, during, and after your workout. Stay consistent by trying to row at least three to four times a week. And last but not least, incorporate strength training into your routine to build muscle, which can help boost your metabolism and improve your rowing results.”

Adam Meyer, RHN