The Best Rowing Workouts for Weight Loss Your Routine Needs, Trainer Says — Eat This Not That

Most individuals have an overall goal when they go to the gym. Some want a six-pack, and others want an overall muscular physique. If your goal is to lose fat, then not only will you need to eat healthy foods, but you will also need to do the right type of exercise. This means incorporating strength training into your routine and performing cardio in between. There’s a fun, different way to lose weight, and we’re here to share the best weight loss rowing workouts your routine needs.

When choosing your cardio activities, it is important to choose the ones that allow you to switch between steady state and intervals and also include different muscle groups. The rower, or the “bad,” is a perfect activity to choose from. This is a fantastic cardio tool to build your conditioning and burn fat. Not only that, but it also involves all the muscles in your legs, arms and upper back, making it a full body session. With the rower you can either do a steady workout for more aerobic work, or you can go at a higher intensity with interval exercises, which are guaranteed to burn a ton of fat.

Not sure how to program it into your routine? Here are some weight loss workouts you can do either after a strength workout or you can do them in between days. Check them out below, and next up, do not miss The 6 best exercises for strong and toned arms in 2022, says Trainer.

senior man doing rowing workouts to lose weight

This aerobic workout is ideal for learning proper rowing form, building your aerobic endurance and helping with recovery. Set the duration that works for your schedule (10, 20 or 30 minutes), and row at a pace that you can maintain throughout the period.

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woman doing rowing workouts for weight loss outdoors on course

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

Just starting with a rower? No problem! If you are a beginner, you can start with 1000 meters, or divide it into two sets.

woman using rowing machine

Are you just getting into interval training? Then you can start 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 fit with each set. If you are more conditioned, you can do 4 sets of 250 meters or 5 sets of 300 meters.

Related: The worst exercise habits that age you faster, says coach

man rowing workouts for weight loss

This particular workout is extremely challenging and will definitely test your anaerobic endurance. Try to hit 500, then 400, 300, 200 and then 100 meters to finish, and rest for 60 seconds between each distance.

Tim Liu, CSCS

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

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