Did you buy a rowing machine recently? Perhaps you’re considering buying a piece of exercise equipment but aren’t sure which one is best.
Working out on a rowing machine is one of the best ways to burn up to 900 calories an hour, engage 86 percent of the muscles in the body, get a great cardio workout, burn that stubborn belly fat, and it’s low impact to boot! There isn’t a better way to get in shape or stay in shape than your own rowing machine.
Once you have one, however, you might have questions about how long you need to row every day to see the results you want.
Today, I’m going to tell you how much rowing you need to do to get real results.
Is Weight Loss Your Goal?
It’s not surprising that one of the reasons people use a rowing machine is that they want to lose weight.
For an effective weight loss program, you need a full-body workout that increases your heart rate and keeps it there for at least 10-20 minutes of rowing time per day.
Ideally, you should work out until your heart rate reaches 70%-85% of its maximum for your age. To find your target heart rate, first subtract your age from 220. For example, a 50-year-old person would have a maximum heart rate of 170 (that is, 220-50), and a target hear rate of 119-144 beats per minute (that is, 70%-85% of 170).
All the best rowing machines have a heart monitor, which I highly recommend that you use to help you lose weight.
How Much Weight Can I Lose with a Rowing Machine?
How much weight you can lose will depend on your current weight, how much weight you want to lose, and how hard you work out.
For example, if you weigh 185 pounds (84 kg) you can burn 180 calories if you work out vigorously for 15 minutes per day. If you continue to work hard and double that rowing time, you can burn over 350 calories in just 30 minutes! Whew!
Full-body workouts that include aerobic exercise help your body to use your stored fat as fuel, so you will gradually see those love handles getting smaller and smaller!
Compare Rowing to Other Types of Exercise
While many people think that running is one of the best forms of exercise and one of the best weight loss solutions, it simply cannot compare to the full-body workout and calorie burn that a rowing machine offers.
First, consider that running is really hard on the joints, including the knees, ankles, feet, spine, and hips. Rowing is low-impact, which means nearly anyone in any condition can use a rowing machine.
Rowing can burn as much as 900 calories per hour while running at a 12 mph pace will net you only about 600 calories. To enjoy the many benefits of rowing, make sure to perform the correct rowing stroke at all times and stick to your game plan no matter what.
One last thought- running does nothing to work out the upper body, while proper rowing is a terrific upper and lower body workout.
Assault bikes are also very popular for burning calories, but they don’t even come close to a rowing machine.
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An assault bike, or fan bike, can still burn an incredible 800 calories an hour, but they can often leave you feeling sore afterward.
A rower can net you 900 calories an hour and, besides not feeling sore the next day, you will continue to burn calories even after you have stopped exercising. This is called the afterburn effect.
How Many Minutes a Day Should I Row?
To get the most from an aerobic exercise, most experts agree that you should work out for at least 30 minutes a day, 5 to 6 days a week.
When it comes to rowing machines, you should consider using both time and strokes per minute (SPM) to measure your effort.
Think of it this way; when it comes to running, you can run an 8-minute mile or a 15-minute mile, right? When it comes to a rowing machine, you will not only measure how much time you spend on the machine but how many strokes per minute you are performing.
A Terrific 20-Minute Rowing Workout
If you’re a beginner, you may need to take a few weeks to work up to this level of high-intensity workout. You can get started, however, by doing as much as you can.
Always remember that you need to maintain proper form when you do your strokes on the rowing machine. If you’re new to rowing, or if your lower back is sore after a workout, you should watch some videos on rowing technique or take a class until you can do the strokes correctly.
One outstanding rowing workout that takes only 20-minutes a day goes like this:
- Warm-up for 3 minutes. This means doing 16-18 strokes per minute (SPM).
- Row for the next 3 minutes at 20-22 SPM.
- Increase your intensity for the next 2 minutes by doing 22-24 SPM.
- Give it all you’ve got for the next 2 minutes by doing 24-26 SPM.
- Get off the machine and stretch for one minute. Your legs might be shaking, but they will appreciate the stretch.
- Get ready to keep up a steady pace for the next 4 minutes and do 22-24 SPM.
- Feel the burn! You’re almost home! For one minute, go for a higher intensity level and do 26-28 strokes for just one minute!
- This is the road home! For the last two minutes, cool down by doing 16-18 SPM.
Congratulations! You did it!
This type of high-intensity workout will not only have you losing weight, but you will see muscle definition and a sleeker silhouette in just a few short weeks.
A Beginners Workout
If you’re a beginner, the above exercise routine might be a bit of a stretch for you.
Beginners will find the routine below a good place to start:
- Warm-up for 5 minutes by doing 16-18 SPM.
- Work out for 10 minutes at 22-24 SPM.
- Cool down for 5 minutes with 16-18 SPM.
You can start out by doing the above workout 3 days per week and gradually add 1 day per week until you can do this workout 5-6 days per week and not feel exhausted.
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The Bottom Line
At the end of the day, keep in mind that everyone is different and everybody responds differently to both workout routines and rowing machines.
For beginners, I want to stress that form is more important than speed. If your back is sore, you’re doing it wrong. Work on practicing your form, and once you have the proper technique down, it will come naturally to you so that you can work on your speed.
While most people see results within 2 weeks (minor results but they’re noticeable), don’t become depressed if you do not. You might take another week or two before you see measurable results. Don’t get discouraged, put that energy into your rowing machine and you will reach your goals!
Working out for 20 minutes a day will help your body shed excess weight so that you reach your weight loss goals, help you look good, feel great, and give you muscle definition you never dreamed was possible.
Frequently Asked Questions
Q: How many calories do you burn rowing for 20 minutes?
A: It depends on how much you weigh and how hard you work. On average, you can burn 300 calories in a 20-minute routine if you work at a higher intensity.
Q: How far should you row in 20 minutes?
A: A standard workout should put you in the 3,000-5,000 meter area.
Q: How long do you need to use a rowing machine to see results?
A: This will depend on your fitness level and the intensity and frequency at which you row. On average, most people will lose about o.5-1 pound of weight per week. The average person should start to see physical results (a smaller waistline or larger muscles in the legs) within 2 weeks.
Written by Petra Amara – RowingCrazy.com
CEO & Founder of RowingCrazy, National Rower, Coxswain Womens Eight Team, Rowing Coach & Writer
Petra is a Mother of two and owner of Rowingcrazy.com. Petra lives and breathes rowing, she also has a passion for writing which lead her to start RowingCrazy.com to share her rowing experience and expertise with others.
