Beginner and Advanced Fitness Tips for Everyone

Rowing Machine Workout Plan

An active lifestyle comes with a lot of benefits for the way you feel and look. Thankfully, there are a lot of fitness equipment out there to choose from that are fun to use and that offer impressive results. One of the best fitness equipment to use by those who want to get in shape and maintain a good overall health is the rowing machine. Due to the fact that you have to use all the muscles in your body when exercising with the rowing machine, it will give you a great full-body workout. If you want to make your workout session all about this fitness equipment, read the following lines to find out a great rowing machine workout plan.


Before you commence with the intense workout on the rowing machine, you first have to warm up. The duration of the warm-up should be between 10 and 15 minutes. During this time, do stretches to put your muscles in movement and prepare them for the strenuous workout to come.

Rowing sprint

After you finish with the all-body warm-up session, it’s time to shock your muscles with a rowing sprint session. You must row for 250 meters as fast as you can, and take a 1-minute break when you’re done. Repeat for a total of 10 rounds. The duration of this exercise should be about 20 minutes. This exercise will keep your heart rate up, giving your cardiovascular health a much-needed boost, and it will help you burn fat faster as well.

Lean leapfrog

When you’re done with the rowing sprint, it’s time to perform the final exercise in the rowing machine workout plan. The lean leapfrog will take over 40 minutes, the challenging row helping you burn around 700 calories. Start with a 10-minute warm-up in which you row at a comfortable pace. In the first interval of the exercise, do a 1-minute rowing sprint in which you row as fast as you can, followed by a 1-minute break. Repeat this 4 more times. Afterward, take a 2-minute break to recover. When the recovery break is finished, repeat what you did in the first interval 3 more times.