Get The Most Out Of Your Rowing Machine with a Great Rowing Machine Workout!

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Rowing Machine Workout

You have a number of different choices for cardio equipment, and one of most effective pieces of cardio equipment is the rowing machine – especially for burning fat. But, to get the most out of your rowing machine workout, you need to match the machine with the best workouts if you want to burn fat and improve your overall conditioning.

One of the great things about rowing machines is you get a full upper and lower body workout, without putting undo stress on joints like your knees and hips. You get a great, non-weight bearing workout that increases your cardiovascular conditioning. Here’s a couple of rowing machine workout suggestions that can help you maximize your results.

For these workouts – just choose one workout – you don’t have to do all three in one workout session. But, since it’s good to provide variety to your workouts (not only does this keep you from getting bored, it also keeps your body from adapting too quickly to a workout,) so you’ll find you have better results if you do a different workout from the ones listed below each time you workout.


For six minutes, row a total of 1,000 meters. Your goal is to get to not only get to 1,000 meters before hitting the six minute mark – you want to get to the point where you finish early. Once you get to that point in your workouts, you can add to your workout by getting off your rower when you’re finished, and do a 2 minute sprint of burpees.


Directions: This is a 4 rowing-set workout. After each set, immediately get off the rower and do a set of pushups. Then, before your next rowing set, do a 1 minute rest session.

  • Row 1,000 meters
  • 20 pushups
  • Row 750 meters
  • 30 pushups
  • Row 500 meters
  • 40 pushups
  • Row 250 meters
  • 50 pushups


This is a hard workout – one that will get your cardio going strong! Your goal here is to do a 1:1 workout interval – meaning, you’ll row for 1 minute, then rest for 1 minute – and you’ll repeat this 10 times for the workout. Your goal is to row 250 meters for each rowing session – if you’re just starting out with rowing workouts, just row as many meters as you can for 1 minute. This is a great workout if you’re short on time – as it only takes 20 minutes to complete.

  • Row 250 meters
  • Rest 1 minute
  • Total duration: 20 minutes

At Fitness 4 Home Superstore, we have a wide range of rowing machines that can fit any rowing machine workout program as well as budget. Stop into any of our 3 Valley locations and check out our selection that are perfect for your next rowing machine workout.

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Bob Lachniet is the owner of Fitness 4 Home Superstore. He has been in the fitness equipment commercial and retail sales industry for over 25 years and has been owner of Fitness 4 Home Superstore since 2005. Bob truly cares about his customers and wishes to educate them on what is the right piece of equipment for their particular circumstance.

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