For those of you with access to a rowing machine, here’s a very basic indoor rowing workout for fat loss. It’s suitable for any ability level because you only work at a level that you can manage – but make sure to challenge yourself!
Warm up
Before you start it’s a good idea to warm up. Simply rowing at a relaxed pace for around 500 metres should be fine. This is a good opportunity to practice your technique if needed.
Rowing Workout
The workout is split up into 10 rounds of 1 minute intervals.
- Row for 60 seconds
- Rest for 60 seconds
- Repeat that 10 times.
Try and keep your stroke rate around 26-30 strokes per minute. That number should be visible in the corner of your concept2 display. You should be working at 80-85% intensity, so that you are not fully recovered before the next rep.
Technique
Use the following checklist to make sure all parts of your rowing technique are correct:
- Sit up straight with your shoulders down
- Have a loose grip on the handle – no squeezing!
- Keep straight arms for the initial pull, and only bend them towards the end of the stroke
- Think “Legs – Hips – Arms, Arms – Hips – Legs” for each stroke
- Pull the handle back so it finishes around chest height
- Don’t go too quickly from the end of the stroke to the start of the next one. In rowing terminology this is called “the catch” and it’s where a lot of beginners rush things
Variations
- To make it easier, add a longer break after the 5th round, for example 3 minutes instead of one.
- Do it by distance instead of time. Try 6 x 500m with 2 minutes rest, or 10 x 250m with 1 minute rest.
- Include active rest. Instead of stopping to rest completely, you can try rowing at a relaxed pace between your reps.
Thanks for reading this article. Please share this workout with friends and training partners!
