We’ve talked a lot in the recent past about rowing machines and their benefits. Now that you have a rowing machine in your home, you may be wondering exactly what you should do with it. We’re going to assume you’ve practiced your form and technique and are ready to jump into some real workouts. Here are a few to try.
Daily Burn has a great collection of rowing machine workouts you can modify based on your fitness level. They start with some great warm-up suggestions, including a “pick drill” to wake your muscles up. After that you can try the HIIT Sprints (a 38 minute workout), the Pyramid Power workout (approximately 42 minutes), or the Leapfrog Rowing Workout (approximately 46 minutes). Each calls for total focus on your form and stroke rate and promises to help you build up your endurance and strength. You’ll burn anywhere from 300 – 700 calories depending on the workout you choose.
Shape Magazine offers this 20-minute rowing workout, a perfect solution for the days you don’t have a lot of time for a longer session. This particular routine was created by Anna Cummins, a master rowing instructor from Concept 2. This particular session is broken into two segments, in the middle of which you’ll stop to either stretch or do some walking lunges. It’s a fast workout guaranteed to leave you feeling energized and ready to take on your day.
Did you know that rowing is one of the longest-standing sports in the country? It’s become even more popular thanks to the use of the indoor rower, also known as the erg. As a matter of fact, while many rowing clubs use indoor ergs for training when they can’t train outdoors, you’ll also find the use of the indoor rower is so popular there are competitions dedicated just to the machine. No matter what your purpose, this 12-week program from Breaking Muscle will help you to improve your numbers while introducing you to a series of different workout routines and improving your overall fitness levels. You can’t lose out.
There you have it – something for everyone, from the beginner to the more advanced or competitive rower. Do you have a rowing machine in your home yet? We’d love to hear more about your favorite workouts. Leave a comment and let us know which you enjoy.