The rowing machine is one of the most effective cardio machines in the gym. Although rowing machines are often overlooked as people head towards the treadmills, they offer unique advantages that other forms of cardio don’t.

In this blog post I’m going explain why the rowing machine is so effective, then I’ll share three rowing machine workouts that will boost your cardiovascular fitness…

There’s No Impact on the Joints

One of the biggest advantages of using a rowing machine for cardio training is that it’s incredibly joint-friendly.

Unlike running or high-impact exercises that place stress on the knees, ankles, and hips, rowing provides a smooth, low-impact movement. This makes it an excellent option for people recovering from injuries, those with joint concerns, or anyone looking to improve their cardiovascular fitness without unnecessary strain.

Whether you’re a beginner or a seasoned athlete, rowing allows you to push your endurance without the risk of pounding on hard surfaces.

It Trains Lots of the Body

Rowing isn’t just great for cardio – it’s also a full-body workout. Each stroke engages multiple muscle groups, including the legs, back, core, and arms, making it far more than just an endurance exercise.

Unlike some cardio machines that primarily focus on the lower body, rowing ensures that your upper body gets involved too, helping to build strength and improve posture. This balanced approach to training makes it a time-efficient way to boost both aerobic fitness and muscular endurance in a single session.

You Have Plenty of Workout Variety

The rowing machine is a versatile tool that can be used for a range of training styles. If you’re looking for an intense, calorie-burning session, High-Intensity Interval Training (HIIT) on the rower is an excellent choice.

Short bursts of powerful strokes followed by recovery periods can improve cardiovascular fitness and burn fat effectively. On the other hand, if you prefer steady-state training, rowing at a consistent pace can help build endurance and improve heart health over time.

Whether you’re after a quick workout or a longer endurance session, the rowing machine offers plenty of variety to keep things interesting.

3 Rowing Machine Workouts For You to Try

Rather than you just sitting on the rowing machine and plodding away, give these three different workout protocols a go to help boost your cardiovascular fitness…

100m Sprint, 20 Seconds Recovery x 20

This is simple, but brutal!

Set your rower to 100m intervals, with 20 second recovery times between sets. Row as fast as you can for the 100m, then stop for the 20 seconds to allow your body to recover as best as it can in between sprints. Grab a drink in between if you need to.

This workout is a huge challenge for most people. Expect it to take around 15 minutes for most fit people, up to 20 for those who are less fit.

Fast and Slow Pyramid

This workout is’t explosive, instead it works on sprint endurance.

Start by rowing 100m fast, then 100m slow. Once you’ve reached the end of the slow 100m, row 200m fast, followed by 200m slow. Keep this going with 300m, 400m and 500m.

Repeat this cycle twice. Expect it to take you around 30 minutes.

Flat 5

The idea here is to row 5km at a steady pace. Aim for a level that challenges you for the full 5km. You should finish the 5km very tired, but the important thing is you should finish it. If you’re reaching exhaustion at 3km for example, you’ve set off too fast and need to slow down.

Expect this to take around 20 minutes for most averagely fit people.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD