Are you planning to set your fitness goal by using rowing machine and if so, how rowing workouts can help with weight loss, muscle building, increased speed or better endurance? It’s simple: you can build a thicker and stronger back by following six ways of rowing workouts in your daily exercise routine.
How to Achieve Fitness Goal by Using Rowing Machine?
Are you ready to row? Start with one of these five workout plans. Read the tips below and go for the first one.
- Body Blast: 20 Minutes Workout
If you haven’t enough time, try this 20-Minute rowing exercise to burn calories quickly. You’re able to burn roughly 200 calories in total by this minimize workout.
- Step 01: 5-minute warm-up.
- Step 02: 1-min row and 1-min rest. Repeat these process eight rounds.
High-Intensity Interval Sprints: 30 Minutes Workout
These high-intensity intervals help to get a quick sweat fix. You’ll burn around 300 calories in total by this workout. Stroke rate should be 26-32. Let’s improve your strength and explosive power in just 30 minutes.
- Step 01: 10 minutes easy row warm up and then rest 1 minute.
- Step 02: 30 seconds sprint with maximum effort and then 30 seconds rest. Repeat this process five rounds and then 2 minutes squats.
- Step 03: 30 seconds sprint with maximum effort and then 30 seconds rest. Repeat this process five rounds and then 2 minutes push-ups.
- Step 04: 30 seconds sprint with maximum effort and then 30 seconds rest. Repeat this process five rounds and then 2 minutes air squats.
Pyramid Power: 40 Minutes Workout
Try this 40 minutes challenge to enhance endurance and consistency with your rowing workout. You’re able to burn around 450 calories in total by this workout. Aim to keep the same workout strength or pace on each interval. Stroke rate should be 26-32. Be warned that the same amount of time doesn’t indicate it’s going to be very easy!
- Step 01: 8-10 minute warm-up and then rest 1 minute.
- Step 02: 1-min row and 1-min rest.
- Step 03: 2-min row and 2-min rest.
- Step 04: 3-min row and 3-min rest.
- Step 05: 4-min row and 4-min rest.
- Step 06: 3-min row and 3-min rest.
- Step 07: 2-min row and 2-min rest.
- Step 08: 1-min row and 1-min rest.
Lean Leapfrog: 45 Minutes Workout
While most rowing exercises are aerobic, this one is anaerobic. This process competes against you during these aggressive bursts. It’s like a weight lifting session, while you’ll apply muscles enough to produce lactate that leaves you with that burns-so-good sensation. Stroke rate should be 26-32. Try this 40 minutes challenging rowing workout to burn roughly 700 calories.
- Step 01: 9 minutes warm-up and then rest 1 minute.
- Step 02: 1-min sprint and 1-min rest. Repeat this process five times and take rest a minute.
- Step 03: Repeat the second phase 3 rounds.
Neutral-Grip Cable Row
Finally, you can try this exercise to set your ultimate fitness goal by using rowing machine. This process hits on your every muscle in your subsequent musculature that helps to emphasize the “squeeze” of the scapula pulling back muscles together. This workout is frequently used by bodybuilders to complete the back and offers a smooth and consistent resistance. Try to use this workout at the end of your exercise in your daily routine. While you are in a set position, the seated row is the ideal training to improve the muscles in the back safely. Use as heavy as you can lift for 10-15 reps.
The workouts mentioned above probably work best that keep you coming back to your rower for more. When you keep doing these workouts, you’ll feel the outcomes from the first session. However, you’ll get bored sometimes, and eventually, you’ll stop training. So, you have to know first that how do you keep motivated?
- Firstly, you are starting rowing workouts to see results speedily. The best way to achieve your fitness goal fast is to use heart rate training programs to get the maximum exercise.
- Secondly, you have to change the variation to make it interesting. In other words, mix it up and make it interesting. Time or distance, strokes per minute and the resistance level are the variables in any training sessions. If you’re new to rowers, start with a beginners program.
Hope you’ll achieve the fitness goal by using rowing machine workouts. Best of luck!
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