Comprehensive Full-Body Rowing Exercise Routine for All Fitness Levels

Complete-Body Rowing Routine Suitable for All Fitness Levels

Discover a fun and effective 20-minute rowing workout designed by Annie Mulgrew, a certified fitness instructor at City Row in NYC. This workout is tailored to torch fat, improve endurance, and engage 84% of your muscles, making it a total-body workout.

Rowing: More Than Meets the Eye

Rowing isn't just about gliding across the water. It's a full-body workout that not only boosts cardiovascular health and endurance but also strengthens joints. Burning between 300 to 440 calories per 30 minutes, depending on body weight, rowing offers a calorie-torching experience.

The Importance of Proper Form

To ensure a safe and efficient workout, it's crucial to maintain correct posture, grip, and leg drive. Strengthening leg extension outside of rowing with exercises like squats and lunges can help reduce the risk of injury.

The Interval Rowing Workout

The workout consists of a warmup, isolations, a pyramid-style circuit with sprints on the rower and strength moves off of it. By alternating rowing with strength exercises, you can highlight the benefits of rowing even more and burn a significant number of calories.

Strength Exercises to Compliment Your Rowing

The air squat exercise helps build glutes, hamstrings, quads, and bolsters the core. The triceps dip targets the triceps muscles, while the walk-out engages the core, involving the shoulders and upper arms. The shoulder tap push-up focuses on the chest and shoulder muscles.

The Benefits of High-Intensity Interval Training (HIIT)

High-intensity interval workouts like rowing can improve heart and lung function. A 2020 review of studies found that HIIT workouts may also improve cell function, especially insulin response.

Starting Out or Returning from Injury

If you're starting out or returning from injury, it might be beneficial to work with a trainer to maintain correct rowing form. Building endurance can contribute to improved lung function, reduced risk of depression, better bone health, improved self-image, and reduced adiposity.

So, grab your rowing machine and get ready for a fun, challenging, and effective workout!