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Give it a try: 5 rowing workouts

Build your strength and stamina

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:

    • 2 minutes at an easy pace
    • 2 minutes at an moderate pace

    Workout:

    • Interval 1
      • 1-minute sprint (65% max effort)
      • 1-minute rest
      • Repeat — complete 4 total rounds
    • Interval 2
      • 40-second sprint (75% max effort)
      • 20-second rest
      • Repeat — complete 6 total rounds
    • Interval 3 (Tabata)
      • 20-second sprint (max effort)
      • 10-second rest
      • Repeat — complete 8 total rounds
  2. Total Time: 22 minutes

  3. Pyramid rowing

    Warm-up:

    • 2 minutes at an easy pace
    • 2 minutes at a moderate pace

    Workout:

    Aim for 75% of max effort for the entire workout

    • 1-minute row
    • 1-minute rest
    • 2-minute row
    • 2-minute rest
    • 3-minute row
    • 3-minute rest
    • 4-minute row
    • 4-minute rest
    • 3-minute row
    • 3-minute rest
    • 2-minute row
    • 2-minute rest
    • 1 minute row
    • 1 minute rest

    Total Time: 36 minutes

  4. Meter intervals

    Warm-up:

    • 2 minutes at an easy pace
    • 2 minutes at a moderate pace

    Workout:

    • Row 1,000 meters (for time as fast as you can)
    • Rest for the amount of time it took you to row 1,000 meters
    • Row 500 meters (for time as fast as you can)
    • Rest for the amount of time it took you to row 500 meters
    • Row 250 meters (for time as fast as you can)
    • Rest for the amount of time it took you to row 250 meters

    Total Time: 30–40 minutes

  5. Rowing intervals and strength

    Warm-up:

    • 2 minutes at an easy pace

    Workout:

    • 500-meter row
    • 50 mountain climbers
    • 400-meter row
    • 40 alternating lunges
    • 300-meter row
    • 30 air squats
    • 200-meter row
    • 20 push-ups
    • 100-meter row
    • 10 burpees

    Total Time: 20–40 minutes

  6. The 7-minute sprint

    Warm-up:

    • 2 minutes at an easy pace

    Workout:

    • 30 seconds of pushing and pulling as hard as you can without losing proper form
    • 30 seconds of rest
    • Alternate 30 seconds of sprinting and 30 seconds of rest until you reach 7 minutes
    • 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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