5 full-body rowing workouts

This article was last updated on April 20, 2020.

Think the rowing machine only works out your upper body? That's not the case. In fact, it's a great alternative for people who can't do high-impact exercises, like running.

Get started with these five full-body rowing workouts.

1. Sprint intervals

   Warm-up:

   1. 2 minutes at an easy pace
   2. 2 minutes at an moderate pace

   Workout:

   1. Interval 1
      • 1-minute sprint (65% max effort)
      • 1-minute rest
      • Repeat — complete 4 total rounds
   2. Interval 2
      • 40-second sprint (75% max effort)
      • 20-second rest
      • Repeat — complete 6 total rounds
   3. Interval 3 (Tabata)
      • 20-second sprint (max effort)
      • 10-second rest
      • Repeat — complete 8 total rounds

Total Time: 22 minutes

2. Pyramid rowing workout

   Warm-up:

   1. 2 minutes at an easy pace
   2. 2 minutes at a moderate pace

   Workout:

   Aim for 75% of max effort for the entire workout

   1. 1-minute row
   2. 1-minute rest
   3. 2-minute row
   4. 2-minute rest
   5. 3-minute row
   6. 3-minute rest
   7. 4-minute row
   8. 4-minute rest
   9. 3-minute row
   10. 3-minute rest
   11. 2-minute row
   12. 2-minute rest
   13. 1-minute row
   14. 1-minute rest

   Total Time: 36 minutes

3. Meter intervals

   Warm-up:

   1. 2 minutes at an easy pace
   2. 2 minutes at a moderate pace

   Workout:

   1. Row 1,000 meters (for time as fast as you can)
   2. Rest for the amount of time it took you to row 1,000 meters
   3. Row 500 meters (for time as fast as you can)
   4. Rest for the amount of time it took you to row 500 meters
   5. Row 250 meters (for time as fast as you can)
   6. Rest for the amount of time it took you to row 250 meters

   Total Time: 30–40 minutes

4. Rowing intervals and strength

   Warm-up:

   1. 2 minutes at an easy pace

   Workout:

   1. 500-meter row
   2. 50 mountain climbers
   3. 400-meter row
   4. 40 alternating lunges
   5. 300-meter row
   6. 30 air squats
   7. 200-meter row
   8. 20 push-ups
   9. 100-meter row
   10. 10 burpees

   Total Time: 20–40 minutes

5. The 7-minute rowing sprint

   Warm-up:

   1. 2 minutes at an easy pace

   Workout:

   1. 30 seconds of pushing and pulling as hard as you can without losing proper form
   2. 30 seconds of rest
   3. Alternate 30 seconds of sprinting and 30 seconds of rest until you reach 7 minutes
   4. Repeat this rowing routine three times — or just do it once if you're trying to squeeze in a quick cardio circuit into your routine

   Total Time: 7–21 minutes

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