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“We Don’t Just Talk About Rowing
We Actually Row!”

“We Don’t Just Talk About Rowing – We Actually Row!”

Can You Lose Belly Fat on a Rowing Machine? Yes You Certainly Can!

can you lose belly fat on a rowing machine

What motivates people to stick to a fitness regimen is their need to either keep themselves in top form or shed off unwanted calories. Rowing can undoubtedly help you burn calories, but is it possible to lose fat on your stomach area on a rowing machine?

Yes, you certainly can lose your unwanted belly fat on a rowing machine. How fast or how effective totally depends on the intensity, frequency, and duration of your rowing workouts.

We know that to burn belly fat is notoriously a difficult task to do, so we understand your concern. Here’s a deeper look at what a rowing machine does to your body and how best you can benefit from it if you’re serious about rowing for weight loss.

So can you lose fat off your belly on a rowing machine?

Yes, it’s very possible!

lady trying a high intensity cardio workout 2 times per week to burn fat

It will not be easy, though. As you will notice, you will first lose fats from your face, chest, shoulders, arms, and legs. At some point, you may even think that losing pounds from your belly will not be forthcoming. Those who get discouraged and stop will never see it happening.

The key is persistence. Fats around your belly, lower back, thighs, and hips will take longer to shed off. That’s just how they are, and for that reason, they’re called stubborn fats. The more you row, however, the more fats you will lose. You will have to shave overall body fats first, and eventually, you’ll get to those belly fats.

What’s more, it can turn your flabby belt into 6-pack ab!

But we’ll talk more about that in another article. The technique is to constantly engage the core throughout a workout and follow a healthy diet. Do it and see the difference.

So there, you’ve got your answer. We’ve kept it last so that you’ll know that it’s not all about rowing for weight loss. It’s also about intensifying the capacity of your heart and lungs, strengthening muscles, and revitalizing body functions.

Watch our YouTube video by expert rower Max Secunda explaining how to lose your belly fat on a rowing machine:

What are the benefits of rowing machine workouts?

man exercising at the gym on a rower

  1. It stimulates the heart and strengthens the lungs.

Unlike workouts focused on strength building (such as weight lifting), the intensity of rowing routines pumps the heart and fills the lungs with oxygen. If done regularly, it will improve your blood circulation and increase your lung capacity.

Studies show that professional rowers have larger and stronger heart muscles compared to non-rowing control subjects. This only confirms that rowing is one of the best cardio exercises there is. It stimulates your heart and lungs to maintain good blood circulation and improve your consumption of oxygen.

  1. It provides an intense full-body workout.

It targets different muscle groups in each phase of a stroke and works 84% of your total muscle mass in a correctly executed workout. The muscles it engages include those from your neck to your back and shoulders, chest and abdominals, arms and wrists, thighs and legs, and down to your feet. No other workout engages all these muscles in a single stroke.

  1. It has a low impact on your joints.

knee pain location on the bodyWhat sets a rowing machine apart from other training devices is its low-impact and non-weight bearing attributes while guaranteeing a total body workout. Unlike high-impact sports that can strain your joints, rowing is the exact opposite because it has you sitting down resulting in less weight to support.

So if you have bad knees or ankles, are undergoing rehabilitation, are recovering from lost strength, or if you simply want to avoid any of those conditions, then rowing is definitely for you.

  1. It burns calories and sheds fats off efficiently.

An hour of rowing will burn between 400 and 800 calories. If you do it regularly, you will certainly shed fat. A person weighing around 150 pounds will lose 1 pound of fat if he or she rows for an average of 4-5 hours a week.

If you row regularly but do only a few hours a week, say 2 hours, the most that you will attain is maintain your weight.  Side Note: If you struggle on motivation, be sure to read my Hydrow Rowing Machine Reviews as they have interactive trainers inspiring you with each workout!

Learn about the Hydrow Rowing Machine

The Bottom Line – Will Rowing Tone My Stomach?

Can you really lose belly fat on a rowing machine? Of course, you can. If you do things properly, that is. Your workout must be done with a proper diet, too. One of the worst mistakes you can commit is to compensate for all the calories burned and start over-eating. That’s simply not the way to do it!

It will take time. It will take grit. And it will take effort. But it can be done.

Frequently Asked Questions:

1. Does the rowing machine help lose belly fat?

Yes, rowing is a full-body workout that increases your heart rate, burns calories, and helps you lose belly fat. However, it’s wrong to think about using a rowing machine to spot-reduce a fatty midsection; no fitness machine can do that. You need to commit to a regular workout routine and combine it with a weight loss diet to reduce overall weight and trim down your waist.

2. Will a rowing machine tone my stomach?

Toning requires two things — to reduce subcutaneous and visceral fats in your stomach area and develop leaner muscles. Yes, rowing will help you attain this goal if you are consistent in doing cardio and strength training workouts. This way, you’ll burn stored fats by spending them as energy. By properly engaging your core muscles during rowing workouts, your stomach will get toned in time.

3. Does rowing slim your waist?

Yes, rowing can slim your waist. When you row with the proper form, engaging the correct muscles in all phases of your strokes and working out with the required intensity and regularity, you will burn fat, lose weight, and get a well-toned body. With reduced belly fat and a more toned stomach, you will undoubtedly have a slimmer waistline.

4. Does rowing burn fat?

Yes, rowing burns fat. Depending on how much you weigh and how intense you work out on a rowing machine, you can burn from 400 to 800 calories per hour. If you work out intensely for at least 20 minutes 5-6 times a week, you can lose 1 pound of fat in a week, assuming that you complement your regimen with a nutritious but low-calorie diet.

4. How long should you row on a rowing machine to lose weight?

You need to do intense rowing workouts for at least 4-5 hours a week for several weeks or even months. More important than ‘how long’ is ‘how intense’ your workouts are. You should work out hard enough to reach your fat-burning heart zone, which is when your body uses up stored fats for energy. This is your target heart rate, which should be within 70%-85% of your maximum heart rate; otherwise, your workouts will not be effective. To calculate your maximum heart rate, subtract your age from 220. Example: If you’re 40 y.o., your max heart rate is 180 (220-40 = 180); and your target heart rate is at least 126 beats per minute (180 x 0.70 = 126).