Rowing is an old sport that can now be simulated in the form of a rowing workout. Whether you’re a professional fitness enthusiast or just starting your wellness path, rowing offers an effective solution to improve your health and fitness levels.

rowing workout

In this article, we’ll explore numerous advantages of incorporating rowing into your routine. We have even designed a convenient 20-minute plan to help you kickstart your rowing journey. Get ready to experience full-body transformation and improve your cardiovascular health!

What Is a Rowing Workout?

A rowing workout is a form of exercise that simulates the motion of rowing a boat. It requires a rowing machine, also known as a rower or ergometer. The main purpose of a rowing workout is to provide a comprehensive full-body exercise that engages multiple muscle groups and offers a range of physical benefits.

During a rowing workout, a person sits on a sliding seat and uses a handle or oar to pull against resistance, typically provided by a flywheel and a damper setting on the rowing machine.

What Equipment Is Required for a Rowing Workout?

To start your rowing exercises, you’ll need some important equipment. Here is a breakdown of essential tools required for a rowing workout:

1- Rowing Machine (Ergometer)

The main thing required for a rowing workout is the rowing machine, which is often referred to as an ergometer that has a rowing handle attached to it. There are various types of rowing machines, including air resistance, magnetic resistance, water resistance, and hydraulic piston machines. Choose a rowing machine that is in your budget and has your desired features.

rowing workout

2- Proper Footwear

You must wear comfortable athletic shoes with good arch and ankle support as it is a tedious exercise and you don’t want to strain your feet. The right footwear will help you maintain stability on the rowing machine and prevent foot discomfort.

3- Athletic Attire

Wear moisture-wicking and breathable workout clothing to ensure comfort during your rowing session. A fitted outfit allows for a full range of motion and prevents any loose clothing from getting caught in the rowing machine.

4- Heart Rate Monitor (Optional)

It is optional but if you have any heart disease or generally, you can keep a heart rate monitor around while doing a rowing exercise. It can give you valuable data on your workout intensity and help you stay within your target heart rate zones. It can be a useful tool for tracking your progress.

5- Floor Mat

If you’re working out at home, a floor mat can protect your floor and dampen noise while using the rowing machine. You should add an exercise mat below your machine so it doesn’t damage your floor tiles or paint.

20-Minute Rowing Workout Routine: Steps to Do a Rowing Workout at Home or Gym

Our 20-minute rowing exercise plan is an effective way to get a full-body workout in a short amount of time. Here’s a step-by-step guide for a 20-minute rowing workout that you can do at home or in the gym. This workout is suitable for individuals with some experience on a rowing machine.

rowing workout

Note: Before starting any exercise routine, make sure to warm up with a few minutes of light cardio and dynamic stretches to prepare your muscles and joints for the workout. 

Step 1. Warm-up (2 minutes)

Row at a low resistance and low intensity for the first 2 minutes to warm up your muscles and get your heart rate up.

Step 2. Interval 1 (4 minutes)

Row at a moderate intensity for 1 minute. Increase the intensity for the next 30 seconds. Return to moderate intensity for 1 minute. For the last 30 seconds of this interval, row at an all-out, high-intensity pace.

Step 3. Recovery (2 minutes)

Start rowing at a slow, comfortable pace for 2 minutes to recover and catch your breath.

Step 4. Interval 2 (4 minutes)

Row at a moderate intensity for 2 minutes. Increase the resistance and row at a high intensity for 2 minutes.

Step 5. Recovery (2 minutes)

Row at a slow, comfortable pace for 2 minutes to recover.

Step 6. Interval 3 (4 minutes)

Again row at a moderate intensity for 1 minute. Increase the intensity for the next 30 seconds. Return to moderate intensity for 1 minute. For the last 30 seconds of this interval, row at an all-out, high-intensity pace.

Step 7. Recovery (2 minutes)

Row at a slow, comfortable pace for 2 minutes to recover.

Step 8. Interval 4 (2 minutes)

Row at a high intensity for 1 minute. Row at an all-out, maximum intensity for the last minute.

Step 9. Cool Down (2 minutes)

Row at a very low intensity for the final 2 minutes to gradually lower your heart rate and cool down.

Step 10. Stretching (2 minutes)

After completing the rowing workout, spend a few minutes stretching your major muscle groups to improve flexibility and prevent post-workout stiffness.

This 20-minute rowing workout combines intervals and recovery periods to maximize calorie burn, improve cardiovascular fitness, and enhance muscular endurance. Adjust the resistance and intensity levels according to your fitness level, and don’t forget to maintain proper rowing form throughout the workout. As you become regular, you can increase the duration of your high-intensity intervals or the overall workout time to challenge yourself further.

15 Great Benefits of Rowing Workout

  1. Full-Body Workout
  2. Cardiovascular Health
  3. Low-Impact
  4. Weight Loss
  5. Strength and Endurance
  6. Core Strengthening
  7. Improved Flexibility
  8. Stress Reduction
  9. Low Risk of Overuse Injuries
  10. Social Engagement
  11. Improved Posture
  12. Joint Health
  13. Increased Lung Capacity
  14. Rehabilitation and Cross-Training
  15. Calorie Burn

1- Full-Body Workout

Rowing is an exercise that engages multiple muscle groups in the legs, core, back, and arms simultaneously. The rowing stroke involves pushing with the legs, pulling with the arms, and utilizing the core. It gives you the benefit of activating all your muscle areas at once in a single exercise.

2- Cardiovascular Health

Rowing is also a form of cardiovascular exercise that raises your heart rate and increases blood flow. It can enhance your heart health, improve your tolerance, and reduce the risk of heart disease.

3- Low-Impact

Rowing is a low-impact exercise so it does not put much pressure on your joints. It’s particularly beneficial for people with joint issues. Rowing reduces the risk of injury compared to high-impact activities like running. So it’s also a feasible exercise for old-aged people especially if they can do it from the comfort of their home.

4- Weight Loss

One huge advantage of regular rowing workouts is weight loss. Daily rowing can burn calories and boost your metabolism. Combined with a balanced diet, rowing can contribute to effective weight management.

5- Strength and Endurance

Rowing helps build both muscular strength and endurance. The resistance provided by the rowing machine challenges muscles, leading to increased physical strength and the ability to sustain physical activity for longer periods.

6- Core Strengthening

Proper rowing technique requires a strong core to maintain posture and transfer power to muscles. Consistent rowing workouts can lead to a stronger and more stable core.

7- Improved Flexibility

The rowing motion involves heavy movement around muscles. If performed correctly, it can help enhance flexibility in your joints and muscles.

8- Stress Reduction

Exercises like rowing workouts release endorphins (the body’s natural feel-good chemicals). Regular rowing can reduce stress and boost your mood, contributing to overall mental well-being.

9- Low Risk of Overuse Injuries

Rowing distributes the workload evenly across muscle groups, reducing the risk of overuse injuries that can occur with repetitive motions, such as those seen in heavy lifting exercises.

10- Social Engagement

Rowing can be enjoyed individually or as part of a team, promoting social engagement and the opportunity to connect with others who share your fitness interests.

11- Improved Posture

The rowing stroke encourages proper spinal alignment and posture. Consistent focus on maintaining good form can translate to better posture in everyday life.

12- Joint Health

The low-impact nature of rowing helps preserve joint health by reducing stress on the joints. This makes it an accessible option for people of different ages and fitness levels.

13- Increased Lung Capacity

Regular rowing can lead to improved lung capacity and respiratory efficiency. Enhanced lung capacity contributes to better overall respiratory health.

14- Rehabilitation and Cross-Training

Rowing can be used for rehabilitation purposes and as a cross-training method for athletes recovering from injuries or looking to improve their performance in other sports.

15- Calorie Burn

Rowing is an effective calorie-burning exercise. Combining full-body engagement and cardiovascular activity results in significant calorie release, making it also beneficial for fat loss.

Why Is Rowing Good for Athletes?

Rowing (indoor & outdoor)  is a professional sport with events held internationally at major levels. It is a great exercise for athletes due to its many benefits. It engages your full body in the workout, which builds strength, endurance, and cardiovascular fitness. These abilities are necessary for many sports. Rowing’s low-impact nature reduces the risk of overuse injuries, making it a valuable cross-training option.

Moreover, rowing helps athletes develop mental capabilities, discipline, and the ability to sustain high-intensity efforts, qualities that can be great in various sports. For these reasons, rowing is considered a good exercise for athletes.

What sets Concept 2 Apart From Other Rowing Machines? 

Concept 2 ergometers are designed to provide a smooth and realistic rowing motion with its advanced technology. Whether you’re a beginner or an experienced rower, the adjustable resistance levels allow you to customize your workout intensity according to your preference and fitness level.

One of the standout features of Concept 2 rowing machines is their durability. Made with high-quality materials, these machines are built to last for long-term use and value your investment. Moreover, Concept 2 machines have ergonomic design that ensures maximum comfort during your rowing sessions, minimizing the risk of strain or injury. 

rowing workout

Where Can I Get a Rowing Machine in Pakistan?

Looking for ways to incorporate rowing into your fitness routine in Pakistan? Look no further! Hadayat & Co. is proud to be the sole importer and distributor of the country’s renowned Concept 2 rowing machines.  Choosing Hadayat & Co. as your trusted source for purchasing a Concept 2 rowing machine has numerous benefits. We take pride in our exceptional after-sales services, ensuring our customers receive immediate assistance and support whenever needed. Moreover, we maintain a comprehensive stock of spare parts, guaranteeing hassle-free maintenance and repair for your rowing machine.

If purchasing your own personal Concept 2 rowing machine isn’t your preference, we also offer an alternative solution. Join Vibe Gym Lahore, where you can access brand new, highly maintained Concept 2 rowing machines. This ensures you can enjoy an exceptional rowing workout experience in a professional gym environment. So visit our showroom and get the concept 2 rowing machine price in Pakistan.


Rowing workouts have become a great alternative to the actual traditional sport of rowing in a boat. It is a great simulation for improving both your internal and external health. You can incorporate rowing in your fitness routine or do it solely for improved cardiovascular health. The great thing about rowing is that it can be done both at home and at a gym. So start your rowing workout journey today!


Does Rowing Help in Reducing Belly Fat?

Yes, rowing can help reduce belly fat when combined with a balanced diet and regular exercise.

How Much Time for Rowing Is Enough?

The ideal time for a rowing workout depends on your fitness goals and the level you can endure. However, A 20-30 minute session is enough for people just looking to improve their fitness and health.