How to Use a Rowing Machine for Weight Loss – Best Conclusive Guide


If you are overweight, a rowing machine can help you lose weight. You don’t have to sit down and row to lose weight. To maximize your rowing time, you need to do some science. The good news is that this doesn’t have a ton of side effects. Experts agree that the best way to lose fat is to use heart rate programs – many rowers use monitors which track your pulse rate and help you train at the correct speed to burn fat. First, you should keep in mind that weight loss is impossible if you don’t reduce your calorie intake. It is a myth that you can still eat the same and exercise but see results. It’s possible to look at the calorie counter and believe that you can reward yourself with a slice after you have consumed 300 calories. Many people are trying to achieve more than getting in great shape during the first part of the year. Many of us want to shed a few pounds accumulated over the holidays, and other times, we are away from the gym. A rowing machine is an excellent way to get a comprehensive and consistent workout, which will help you lose weight. In this article, we will discuss how to use a rowing machine for weight loss.

How to use a rowing machine for weight loss

We all know that weight loss is about burning more calories than we consume. If you can add rowing to your workouts 3-5 times per week without adding calories to your diet, you will lose weight. Harvard Health states that a person can burn between 210 to 311 calories in half an hour of stationary rowing. This depends on their current weight. If you are overweight, you will burn more calories. Engaging in vigorous rowing can increase that number to between 255 and 377 calories. This involves using a rowing machine with a higher resistance or moving faster. You can burn calories in a rowing machine, but you will still lose weight if your diet is healthy. Rowing is an excellent low-impact exercise. People often try to lose weight by doing too many high-impact activities. You may feel tired or sore after a high-impact workout. Or you might sustain an injury that will require you to rest and recover. The rowing machine is a low-impact, high-calorie-burning exercise that can be sustained over time and help you lose weight. So let’s have a look at how to use a rowing machine for weight loss.

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It’s as simple as it sounds:

  1. Find your most comfortable pace and observe how fast it goes.
  2. Even if you feel tired, continue at this pace for at least 30 to 45 minutes.
  3. Try to do a more extended, more sustained rowing session at least once per week.

However, this will help you get used to rowing.


Instead of staying at your current pace, increase your stroke count by one per minute for every minute of your workout. For example, you might begin at 20 strokes per minute and finish at 50 strokes per minute. This gradual approach is excellent because you can focus on the pace for each minute and not on the end goal. You may be surprised at how fast you can do 50 strokes per minute. This modified version pushes you to the top of your workout, then slows down. It is similar to running up and downhills.


Combining these workouts can do great exercise and help you burn calories. Begin with a 30-minute ramp-up, and then increase your workout time by one minute every two days. This will give you a total of 31 minutes. You can keep improving your endurance by rowing for at least 60 minutes or more, and you will eventually reach strong power (high strokes per minute for large portions of the workout). The combination of how much you row and how long you stay on the machine will determine how many calories you burn. Find ways to push yourself in both directions to get the best results.

Rowing machines and weight loss

ISSA explains how a rowing machine can help you lose weight. By The rowing machine, you can do cardio and strength training. Cardio, also known as aerobic exercise, increases your heart rate and improves your cardiovascular fitness. It also helps you lose calories. Strength training, also called resistance training, is a great way to build muscle. Your metabolic rate and daily calories will increase the more power you have. According to the Mayo Clinic, calories are related to weight. Calories can be described as a unit of energy. Calories are the calories in food that give you the power to get through your day. Your body stores excess calories as fat if you consume more calories per day than it can use. This fat stays in your body until it is burned. As the report of Mayo Clinic, 1 pound of fat equals approximately 3,500 calories. To lose 1 pound per week, you must create a calorie deficit of roughly 500 calories each day. You should also make a calorie deficit of 2 pounds each week if you are looking to lose weight at a rate greater than 1 pound per week. Click here to read how to use an indoor rowing machine.

How to use a rowing machine for weight loss

Benefits of rowing machines

Weight loss 

A rowing machine can help you lose calories, tone your muscles, and increase your energy. An average rowing machine workout burns 600 calories per hour. This is more efficient than most home gym machines. For example, to equal 60 minutes on a stationary bicycle, you would need to ride for 78 minutes. Therefore, a rowing machine is a great tool to help you reach your fitness goals.


Workout Rowing machines are a great way to work your upper body. The rhomboids are located in the shoulders and trapezii in the upper back. Rowers also work the lats and lats in the lower back. A more muscular back and shoulders can lead to better posture, as well as less back pain. In addition, rowing machines are suitable for strengthening your core. You will also be able to hold the oars in your hands, which is excellent for those who love activities like climbing and yoga.

Cardio with low-impact 

High-impact exercise can pose more dangers than benefits for those with joint problems or overweight. A rowing machine can be an excellent option for those who cannot do weight-bearing activities such as running or walking. Rowing has a natural motion and minimal impact on joints. Rowers, like stationary bikes, are excellent for injury prevention. They also provide a great way to strengthen and condition your knees after surgery. Correct rowing form can help reduce back strain. A good rowing posture allows your legs to do the work and takes the pressure off your back.

Increased endurance 

You may not get enough exercise if you feel exhausted and unable to get up and go. Although rowing machines can feel exhausting initially, the long-term benefits of regular exercise will help you increase your endurance and provide more energy. Rowing is a cardiovascular exercise that works all major muscle groups. It’s an excellent choice for other types of workout equipment. You will experience increased stamina and a higher metabolism with repeated use. You will have more energy to do what you love.

Lower-Body Workout 

One of the most significant benefits of a rowing machine is the lower-body workout. Rowing is primarily a lower body workout, according to many rowers. The quads at the upper front of your thighs are the primary leg muscles, but the calves (buttocks), and glutes (buttocks), also feel the heat. Solid legs and strong glutes will make you look great. Also, working out your lower body can help you burn calories faster. Resistance training on a rower machine can help you maintain balance and flexibility and improve muscle strength. Our experts have written an article on how to fix a slipping treadmill. You might like to read it.


Many of us are motivated to lose weight and will do our best to keep it off. However, it is better to have someone push you to the next level. You can also use the app to challenge your friends. This does a single workout into a fun game that you can play with your friends. Many of us don’t even notice that we are working out when competing against a friend in a workout challenge. To keep your training exciting and to measure your progress, you can use the various workouts. You are what got you to where you are now. Get out of your bad habits and start eating better and exercising more. Hopefully, you learn all the things on how to use a rowing machine for weight loss and apply it practically.

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