5 full-body rowing workouts

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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 a 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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Disclosures

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