The rowing machine can be one of the most effective exercises you can do in the gym or at home, but it’s not necessarily the most time-efficient one.
If you’re looking to get lean and toned, spending hours on the rowing machine might seem counterproductive to your goals, especially if you have other exercises or activities you want to include in your daily workout routine.
To find out how much time you should spend on the rowing machine, read on!
How long should I train on a rowing machine?
The rowing machine is one of those jack-of-all-trades exercise machines. You can use it to work your legs, arms, back, and abs, it's an excellent exercise that you can do on your own.
Because it's so versatile, there are a lot of questions surrounding rowing machine workouts and how long they should last.
The answer? It depends on why you're using a rower. If you want to lose weight or improve your cardiovascular fitness, then aim for 20 to 30 minutes at a moderate intensity level.
If you're using a rowing machine as part of CrossFit or another high-intensity workout program, then make sure to wear a heart rate monitor and adjust your duration accordingly.
These types of workouts should be shorter, like 5-10 minutes but very high in intensity.
How Long Does it Take to See Results on the Rowing Machine
One of the most common questions beginners ask is how long they should spend on a rowing machine.
Unfortunately, there’s no simple answer to that question as each individual will have different fitness goals and experience different results.
What’s right for one person may not be right for another.
The best way to find out how much time you should spend on a rowing machine is to simply try it out, experiment, and see what works best for you and your fitness goals.
Workouts on a rowing machine
You could spend five minutes or five hours on a rowing machine, but either way, you’re still getting in a great workout.
The exact time spent on your rowing machine depends on your goals, how much time you have to exercise, and how hard you want to push yourself.
Ideally, if you’re hoping to get stronger and increase endurance and stamina, you should aim for at least 20 minutes per session.
If fat loss is your goal, aim for about 30 minutes. However, because it all depends on your fitness level, most experts recommend keeping workouts between 10-40 minutes long—you can always increase the duration after two weeks.
On average, how many calories does one hour of rowing burn? Exercise intensity is measured in terms of a metabolic equivalent (MET), or energy expended per unit of time.
A study published in Medicine & Science in Sports & Exercise found that rowing at an all-out pace for one hour burns close to 500 calories, meaning it's approximately equal to jogging at a 5-mile-per-hour pace for an hour.
Of course, intensity matters: If you're rowing with much less than 100 percent effort—say on an ergometer with only five minutes left in your hour—you won't burn as many calories.
How Can I Maximize My Workout Time While Using the Rowing Machine?
When using a rowing machine, you may be wondering how long you should actually spend on your workout.
This is an excellent question and one that’s commonly asked by many novice users.
You will want to spend enough time on your rowing workout to get in great shape, but also not too much time that it impedes other important daily activities. Let’s discuss!
Here are some tips for maximizing your workout time while using a rowing machine:
- Warm-up for 5 minutes
- Star of slow and increased intensity
- Exercise at 80-100% effort
- Get longer and deeper rowing strokes
Ways to Maximize Your Workout Time While Using a Rowing Machine If you’re just starting out with your new rowing machine, start slow.
Don’t go overboard at first, just try doing five minutes per day (or three days per week). Once you feel comfortable with those shorter workouts, add five minutes each week until you reach 30 minutes or more of steady exercise.
How to maximize your results
The things that you do outside of your rowing sessions also make a difference to your overall results too.
For example, a bodybuilder who doesn't eat enough protein is not going to get the results that a bodybuilder who does. This is because their body will be deficient and unable to drive the desired results.
Here are a few tips for maximizing your results:
1. Start slow with shorter workouts
If you're new to rowing or exercise, make sure to be realistic in terms of your fitness capabilities. Start with just 5-10 minutes at first and then increase the duration over time.
This will be more motivating rather than rowing for too long too soon which may cause burnout.
2. Alternate between cardio and strength workouts
Rowing is great for building endurance, stamina, and toning muscles. However, as you perform rowing regularly, your body will adapt and that will lead to a plateau.
This is why it's important to mix up your workouts between different cardio machines and strength training. You'll also see greater results if you mix things up!
3. Set realistic goals
There are many reasons why you start to exercise, but one thing is important - be honest with yourself and set realistic goals.
If you're the type of person who started to exercise because you saw a super buff bodybuilder or a fitness model, these things aren't always real.
Plus, remember that there are many stages you'll need to go through before you reach a certain physique. Set yourself small milestones.
4. Get a good night's sleep
Sleep can make or break your results. It is a concept that is often overlooked but it is so important for your results. Sleep relaxes you and your muscles allowing them to rest and recover properly.
Without adequate sleep, your muscles won't be able to recover properly and fast enough. This can slow your progress down significantly.