Skip to main content
  1. Home
  2. Wellness

Give these 5 at-home rowing workouts a try

Shannon Cooper
By

You don’t need to live by the water or join a crew team to enjoy the benefits of rowing; you can row right from your own home. Rowing machines, also known as ergometers or ergs, are reasonably affordable and can be placed in your home gym. No matter where you are, you’ll be sure to get a fantastic workout while rowing. Keep reading to learn more about the benefits of rowing and the five best rowing workouts you can try at home.

Why should you row?

Here are just a few of the advantages of adding rowing to your exercise routine.

Related Videos

1. Full body workout

Rowing provides a total body workout–it uses up to 86% of the muscles in your body. You must use both your arms and your legs when you stroke, but this exercise also targets your glutes, abs, pectorals, and upper back. Nearly every muscle group gets a workout when you’re rowing.

2. Low-impact

Rowing produces serious results without taking a toll on your joints, as this low-impact exercise lets you control your pace and movement. According to a 2014 study, rowing can even improve joint rotations; Over the course of eight weeks, 24 people completed rowing exercises three times a week. At the end of the study, researchers found that elbow, knee, shoulder, and lumbar joint torques improved by 30%. This makes it a great exercise for people in recovery and those in the early stages of osteoarthritis.

3. Fast results

You are challenging your cardio and strength capabilities when you row, so you will likely see real results faster than with other types of exercise. You would need to spend less time on an erg than a treadmill or bike to see similar results, and other popular cardio workouts do not offer upper-body engagement.

4. Good for the lungs and heart

Rowing is not just for strength training; it is also great cardio. As such, rowing improves your cardiovascular system and your lungs. This is an added benefit for those who have or are at a higher risk of developing heart disease.

Woman tying her shoe to exercise
JESHOOTS.com/Pexels

Who can benefit from rowing?

There are no pre-requisites to begin rowing. Anyone who wants to try it and has access to a rowing machine can reap the benefits of this full-body workout. As mentioned before, it can offer advantages to people with joint issues, osteoarthritis, those in recovery, and people with cardiovascular problems. As long as you use the proper posture and technique, you can safely begin rowing today!

Five at-home rowing workout to try

Are you ready to get started with some rowing exercises at home? Check out these workout routines.

Quick workout

This workout is ideal when you are busy and only have 20 minutes to dedicate to rowing. Begin by warming up for five minutes. Then, do some rowing at a high resistance or speed for 40 seconds, followed by 20 seconds on an easier setting. Repeat this for ten minutes. After your workout, cool down for five minutes.

High-intensity interval workout

If you’re looking for a fast, high-intensity rowing routine, this is the routine for you. Warm-up for ten minutes, then row one set of Tabata high-intensity intervals. This consists of 20 seconds of rowing at your maximum effort, followed by ten seconds of easy rowing. Repeat the interval eight times. Then, cool down for five minutes. If you want to go again, take a break for a few minutes, and complete a second set.

Aerobic interval workout

This is a great aerobic interval exercise that you can personalize to your skill level. Warm up for five to ten minutes, then row at a moderate intensity for four minutes. Finally, rest for two minutes. Repeat this four times, increasing your intensity with each set. Cool down for five minutes when you’re finished.

Recovery workout

This routine is a nice and easy workout for your recovery day. Start rowing very gently while focusing on your technique, then, get off the ergometer and stretch for a few minutes. Begin rowing again while still concentrating on your technique, not speed or strength. Once a minute, take a few strokes at a slightly higher intensity, then ease back down. Continue this process for 20 minutes then cool down.

Ladder drill workout

For the ladder drill, begin by warming up with five to ten minutes of easy strokes. Then, start rowing at 22 strokes per minute. Increase your speed by one stroke per minute every 30 or 60 seconds. Continue this until you hit 30 strokes per minute. Then, decrease your stroke by one every 30 or 60 seconds until your speed is back to where it began. Cool down once you are finished. Feel free to customize the rates and timing to best match your skill level.

Rowing provides an excellent workout for people of all fitness levels. With these workout routines, you can increase your muscle strength, improve your heart and lung function, and have fun at the same time. Happy rowing!

Editors' Recommendations

Topics
Try these products for home wellness
A woman relaxing at a spa.

We all strive to be the healthiest forms of ourselves possible. With the rise in the wellness industry and certain fads, it can seem daunting to keep up and make sure you do everything to keep your body in optimal shape. Aside from keeping up, going to wellness salons and studios to feel better can do some damage to your wallet.

We want you to look good and feel good, so we rounded up five products for home wellness to better your day-to-day life. Whether you need a better shower, loosen your muscles or save time and energy otherwise spent at a supply store, we got you. Get these five products and start changing the way you live.

Read more
Equip your home office with these wellness tools
A woman experiences posture issues while working.

Even working out of your own home, your day to day is typically very similar to working in an office setting. You spend long hours sitting, looking at a computer screen, and trying (and often failing) to maintain good posture while focusing on the tasks at hand. Luckily, we’ve put together this list of five great wellness products to equip your home office with, ensuring that you’ll have everything you need to relax and ease the aches and pains of work right within your reach. Set yourself up for success by stocking your space with tools that help you take care of you.

With these products in your arsenal, you can turn your home office into a comfortable space where you’re able to relax and avoid common office stress injuries. Many people don’t even realize how working at a desk can affect their bodies, but small things can add up over time and eventually cause serious health issues. Whether it’s easing the tension of sore muscles, temperature control, or just giving yourself a well-earned scalp massage, these tools can elevate your space and bring some comfort and quality to your workday.

Read more
5 Great Seats for Your Bike
Woman riding an orange bike in the forest

Whether you ride a beach cruiser, a mountain bike, a ten-speed, or a Peloton, having a comfortable bike seat can make all the difference to your bike-based workout. Many stationary bikes have no suspension, which can make a soft seat feel firmer, and a firm seat feel downright uncomfortable. Even if your bike has superior suspension, it can only absorb so much impact, which means any added comfort depends on the softness of the seat. And the quality of a stock bike seat made to fit an average rider isn’t likely to be a size or softness that suits your comfort level. A custom bike seat is the solution! Depending on your riding style and your physical requirements, it might take a little trial and error to find a bike seat that works for you. Here’s a list of five possibilities that have been custom chosen for their quality, size, and comfort.

Once you have the right bike seat to suit your needs, you’ll need to tackle installation and adjustments. If your seat of choice doesn’t include tools for installation, be sure to have some on hand to remove the hardware and attach your new seat. Adjust the tilt to accommodate your riding style and remember to raise or lower the seat post to allow for the extra padding that may change the reach of your legs when riding. And don’t forget to tighten everything up once you’ve finished so your seat stays put when you peddle. Think of the whole process as a necessary upgrade that helps you enjoy your bike in a new way. You’ll find riding a much more pleasant workout when you have the right seat for your…well, for your seat!

Read more