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Up Your Cardio Game With Rowing at Home

 Written by 

Julien Raby

 Last updated on 

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Are you looking for rowing exercises at home? You’ve seen them in gym lobbies, sitting there looking like they’re ready to take on the world. The rowing machines are practically begging you to give them a try. Well, what are you waiting for? If your goal is to get fit and healthy, then rowing is an amazing way to burn calories and build muscle all at the same time.

Rowing at home is a Great Form of Cardio for Many Reasons

It can burn calories and fat, it’s a great way to build muscle and strength. It’s also an excellent way to get into shape and stay in shape. There are a lot of benefits associated with rowing that make it an excellent choice for people who want to improve their fitness level.

a woman doing a rowing exercise at home
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Rowing is one of the best forms of exercise. It’s easy on your joints while still giving you an intense workout that improves your cardiovascular health and burns plenty of calories. As I mentioned earlier, rowing is an effective weight loss exercise because it targets all parts of the body at once—your arms, shoulders, back muscles (core), legs—and works them hard! By adding resistance through paddles or even extra weights if necessary, rowing will help tone up those trouble areas too without putting unnecessary strain on other parts since all movements are made using just one limb at a time (unlike running).

HIIT Rowing Machine Workout at home

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to begin the workout:

1. Warm up for 5 minutes

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Sunny Water Rowing Machine

Based on our testing, this is the best rower for beginners. For less than 500$, this silent water rower will last you for years. It also comes with a 12-year warranty.

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2. Alternate 40 seconds of intense rowing with 20 seconds of calm rowing for a total of 10 minutes.

3. Cool down for 5 minutes after the workout

Ladder Drill Rowing Machine Workout

This workout is a great way to challenge your cardiovascular endurance.

To begin the workout:

 1. Start rowing at a 3 RPE (light activity)

2. Go up one effort level every 30 to 60 seconds until you reach max effort (10 RPE)

3. Once you hit it, come back down the ladder until you reach a 3 RPE

2 Full Body Workouts at home That are Similar to using a Machine

The rowing machine is a simple piece of equipment that can be used for a variety of different exercises. Many people feel that having access to a gym membership or free weights makes their workout routine more challenging and diverse, but with some creativity, you can still build muscle and lose fat with just an inexpensive rowing machine

By working out at home, you can save money on monthly gym fees and not have to worry about getting ready in the morning or finding parking after work. Below are some ideas for full-body workouts without using a rowing machine:

1. Resistance Band Deadlift

  • To start, keep your chest up. Hold one end in your hands as you step on the other end. Bend your knees slightly and drive your hips backward.
  • stand up straight by driving your body forwards. Repeat for a set of however many you like.

2. Weighted Bent Over Row

  • Stand normally with your knees slightly bent. Hold dumbbells in each hand and bend out at a maximum of a 45-degree angle.
  • Pull the dumbbells or weight of your choice up until reaching the side of your chest.
  • At the same pace lower the dumbbells to the beginning position and repeat the steps.

Rowing is an effective way to Exercise at Home

Rowing is a great way to get in shape at home. Whether you’re looking to stay active, or just want to start exercising, rowers are an effective way to improve your strength and cardiovascular health. Rowers are also easy on the joints, so if you have joint problems rowing will help with that too!

Rowing machines are great for beginners because they’re relatively low-impact compared with other forms of exercise like running or cycling. They’re also fairly easy on the joints and put less stress on muscles than other types of exercise equipment such as treadmills or ellipticals.

Rowing is a Cardiovascular Exercise

Rowing is a cardiovascular exercise that improves your heart and lung capacity, reducing the risk of heart disease. It’s low impact, so you can do it without worrying about injury, and it’s also a full-body workout.

When you Row, every Muscle in your Body Works

Rowing involves using an ergometer (a machine that mimics rowing) and can be done at home or a gym. When using an ergometer:

Your feet are secured in foot stretchers and your hands rest on handles attached to the flywheel.

You pull against the flywheel with both arms while bending forward slightly from your waist with each stroke. This motion works all the major muscle groups including quads, hamstrings, glutes, and core muscles like abs along with establishing muscles such as lats (latissimus dorsi) which are located between shoulder blades on either side of the spine – which makes for one total killer body workout!

Rowing Burns Calories

You’ll burn calories quickly and efficiently, which is why it’s such a great exercise for weight loss.

You can expect to burn roughly 6-8 calories per minute when you’re rowing at a moderate pace. You can also calculate your calorie burn based on the length of time that you rowed and your weight:

One hour of rowing will equate to roughly 1,300 calories burned.

10 miles of rowing will equal about 2,800 calories burned.

One session spent on the water with this activity equates to around 300-500 calories burned depending on intensity level and fitness level (the more fit you are, the higher number).

Best Rower for Beginner
Sunny Water Rowing Machine

Based on our testing, this is the best rower for beginners. For less than 500$, this silent water rower will last you for years. It also comes with a 12-year warranty.

  • Affordable
  • Quiet
  • Amazing warranty
See latest price See all Rowers below 500$

You can Track your Progress

Use a rowing machine with a monitor, you can track key metrics! Some rowing machines come with their own monitors included in the price so there’s no need for additional equipment! You can buy one at most sporting goods stores or online retailers.

To Avoid Injury

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Don’t overdo it. You can get injured doing any form of exercise, but if you’re new to rowing, your chances of injury increase. Start slow and build up your strength gradually.

Avoid the same workout every day. Your body likes routine, so don’t be afraid to change things up every now and then!

Don’t row too fast—or too slow! It’s easy to let yourself go when exercising on something as quiet and peaceful as a home rower; however, this can cause problems with your form—and could lead to injury down the line.

Rowing Machines are Becoming More Affordable and Accessible

Rowing machines are becoming more affordable and accessible. You can get a good rowing machine for anywhere from 250 to under 1000.

You can also use a rowing machine at the gym (if they have it). The best rowing machines are the adjustable ones.

Rowing is a great way to stay in shape. It’s easy on your joints and it can be done at home without any equipment. The best thing about rowing is that it allows you to burn fat while also building muscle tone and endurance. No matter what your level of fitness or experience, rowing machines are a great addition to any home gym!


Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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