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This 20-minute rowing machine workout will have you sweating in seconds
If you usually stick to the treadmill or elliptical trainer for your quick and dirty cardio sessions, you're probably aware of the fact that these are the most sought-after machines in a busy gym. But instead of giving up on sweating, head to the rowing machine, which is usually relegated to the farthest corner. Note to gyms: The rower deserves so much more credibility and space than you give them. (By the way, the stair climber is also an underrated exercise tool.) If you've never used a rowing machine and think it's just an upper body workout, you're completely wrong. Rowing machine workouts offer a...
This 20-minute rowing machine workout will have you sweating in seconds
If you usually stick to the treadmill or elliptical trainer for your quick and dirty cardio sessions, you're probably aware of the fact that these are the most sought-after machines in a busy gym. But instead of giving up on sweating, head to the rowing machine, which is usually relegated to the farthest corner. Note to gyms: The rower deserves so much more credibility and space than you give them. (By the way, the stair climber is also an underestimated training device.)
If you've never used a rowing machine and think it's just an upper body workout, you're completely wrong. Rowing machine workouts provide a full-body burn from shoulders to calves. Plus, you don't have to have been on a college crew team to do rowing exercises—this beginner-friendly rowing machine workout will take you from beginner to pro in minutes. And it's pretty much guaranteed to get your heart racing since it's made by Anna Cummins, an Olympic gold medalist in rowing.
Simply adjust the damper (a device on the side of the flywheel that controls resistance) between 3 and 5, select the tempo mode and row, aiming for recommended speeds throughout your rowing machine workout. And be sure to follow the form tips below.
After 9 minutes, stand up and stretch those hard-worked muscles—or for an added challenge, do walking lunges for an active shakeout after the first half of the routine. Then get back on the rowing machine for the second half of your session. You have a great workout on your to-do list while everyone else is still waiting for a treadmill to open up. (
Which is better: treadmill or cross trainer?
20-minute full-body rowing machine workout
Rowing training.
Rowing exercise form tips
Follow these tips to avoid rowing machine injuries and maximize the results of your rowing machine workout.
APlace your feet in the stirrups. The height of the strap should approximately touch the ball of your foot.
b.Bend your hips and bend your knees so they are directly over your ankles.
CTake a light grip on the handle and keep your wrists straight.
DExtend your arms long in front of your body and keep your shoulders down and back. Don't hump.
EBend forward from the hips and bend your knees until they are above your ankles.
FPush through your feet and straighten your legs without locking your knees. Avoid pushing through just your toes or heels—aim for the entire sole of your foot.
G.Lean back slightly with your core engaged and shoulders relaxed.
HWithout the lifting handle, pull your elbows back so that they are just below your chest or on top of your ribcage.
I.To prepare for the next punch, straighten your arms first before bringing in your chest and knees.
Now that you know how to row and train on a rowing machine to get started, consider purchasing one for yourself. Here are a few that your home gym is asking you to purchase. (See also: The Best Home Rowing Machines According to Customer Reviews)