Rowing is a great full-body exercise that can help you burn fat. In this guide, we will provide you with the best rowing workout for fat loss. We will also answer some frequently asked questions about rowing.
The Rowing Workout for Fat Loss
To get the best results, we recommend performing this workout at least 3-4 times per week. Try to complete each exercise in succession with no rest in between, resting for 1-2 minutes after completing the circuit. Repeat the circuit 2-3 times.
- Doorway warmup: Do 10-15 bent-over rows per side, with an overhand grip, focusing on your back muscles.
- Kneeling lats: Kneel on the ground with your feet together and your back straight, holding the straps at shoulder-width. Squeeze your shoulder blades together as you row for 30-40 seconds.
- Hollow-body hold: Lie face-up on the floor and hold your lower back in a “hollow-body” position, keeping your arms and legs raised. Hold for 30-45 seconds.
- Seated rows: Sit on the rower and grab the straps at shoulder-width. Row for 30-40 seconds, focusing on squeezing your shoulder blades together at the top of the motion.
- Broad jumps: Stand with your feet hip-width apart and lower into a squat position, then jump forward as far as you can. Do 8-10 jumps per set.
- V-sits: Sit down on the floor and lift your legs off the floor, forming a “V” shape. Hold for 30-45 seconds.
- Jump squats: Stand with your feet hip-width apart and lower into a squat position, then jump up as high as you can. Do 8-10 jumps per set.
After your workout, cool down with a light walk or jog for 5-10 minutes.
Frequently Asked Questions About Rowing for Fat Loss
Is rowing effective for fat loss?
Rowing is a great full-body workout that can help you burn fat. Doing an effective rowing workout regularly will help you get in shape and lose weight.
How often should I do rowing workouts?
We recommend performing the rowing workout we provided 3-4 times per week. Rest for 1-2 minutes after completing the circuit, and repeat the circuit 2-3 times.
How long does it take to see results from rowing?
That depends on your diet, lifestyle, and other factors. Generally, it is recommended to give yourself a few weeks before expecting to see results from a rowing routine.
Do I need any special equipment for rowing?
No, all the exercises we provided can be done with minimal equipment. A basic rowing machine or ergometer can help you build strength and endurance, but it is not necessary.
What muscles are targeted when rowing?Rowing targets the major muscle groups, including the arms, back, core, and legs. Specifically, rowing primarily works the latissimus dorsi (lats), trapezius (traps), rhomboids, erector spinae (low back), gluteus maximus (glutes), hamstrings, quads, and calves.
What types of rowing exercises are most effective for fat loss?Interval rowing or high intensity interval training has been shown to be one of the most effective forms of exercise for burning fat. In addition, rowing in general has been shown to burn more calories than other forms of cardiovascular exercise. Other effective rowing exercises for fat loss include power strokes, long-distance rowing and circuit rowing.
What tips or tricks can I use to make row workouts more effective for fat loss?1. Increase your intensity: Increase the resistance or row faster for short bursts to get your heart rate up and burn more calories in the same amount of time.
2. Focus on form: Check your posture and technique to make the most out of your workout, ensuring that your back and shoulders stay relaxed and you Engage your core throughout the movement.
3. Do intervals: Interval training combines high and low-intensity periods, alternating between rowing and rest, which ramps up the intensity and burns more calories.
4. Change up your routine: Try changing the type of rowing or the time frame of your sets to keep your body guessing.
5. Add resistance: Use an elastic band while rowing or wear a weighted vest to add an extra challenge to your workout and further engage your muscles.