10 Rowing Equipment Exercise routines to Burn off Energy With Lower Impact Cardio

Rowing machines are deemed the “Swiss Army knife” of conditioning gear because of their versatility. Rowing is a full-system, very low-effects exercise, which means it won’t strain your joints and ligaments. Even so, the device can be made use of for substantial-depth interval instruction, endurance schooling, toughness and main teaching and more. 

Irrespective of whether you have just obtained an at-household rowing machine, want to combine up your standard row exercise routines or are wanting for one thing to test at the health club, there are lots of rowing equipment workout routines that can be accessed cost-free of charge. Listed here are some free rowing machine workouts well worth pressing participate in on:

Sunny Well being & Health

Sunny Wellbeing & Exercise is an tools organization that caters to a vast range of physical fitness requires. Their YouTube channel features a broad variety of no cost exercises taught by noteworthy health and fitness specialists and has an overall playlist devoted to rowing routines for each individual conditioning degree.

Perspective all exercises below.

Start off with this 10-minute work out for beginners.


New indoor rowing workout routines are extra weekly to this cost-free YouTube channel, taught by qualified Thought2 instructor John Steventon. Steventon designed this channel to make indoor rowing much more accessible and significantly less overwhelming. As he puts it in his intro online video, he gives no cost workouts “without the alpha male testosterone.” Steventon presents everything from rowing options to rower hacks, technique schooling videos and much more.

Perspective routines here.

Obstacle you with this 35-moment interval exercise session.


If you are wanting for much more framework and routine around a 1-off workout, the education guides on HowtoRow.com are a wonderful resource. Choose your encounter level and the site will create a 6-7 days training course that outlines exercise sessions for each day of the 7 days, which include rest days and stretches. Instead of subsequent a movie, your exercise session calendar will specify a sort of workout, for instance, a 20-minute steady condition row or a castle row, where you do 2-minute intervals alternating involving faster and slower stroke fees. So if you are somebody who likes to pop on new music or a podcast and just row, these are for you.

Perspective exercise routines here.

Dim Horse Rowing

With rowing workout routines that assortment in distance from 500m to 5k, coach Shane Farmer has created it his mission to offer you something for everybody by way of Dark Horse Rowing. No matter if you’re looking to learn the fundamentals of rowing, obstacle by yourself with a HIIT rowing training or do endurance training, there’s no shortage of choices.

View routines right here.

Attempt this 20-moment intermediate exercise.

British Rowing

The formal authority on each indoor and outside jogging, British Rowing delivers lots of workouts for all ranges. Their YouTube page features videos led by top rated rowing athletes that concentrate on correct approach. Additional personalized workout programs can be uncovered on the British Rowing web page as well.

Check out workouts in this article

This 30-moment exercise routine also involves system-weight energy exercises off the rower.

Schooling Tall

Popular health trainer Austin Hendrikson presents totally free workout routines, strategies and teaching suggestions on his YouTube channel, Schooling Tall. His rowing routines protect anything from “How to NOT tumble off the rower“ to superior calorie-burning row routines and all the things in in between.

Look at exercise sessions here.

Melt away 100 energy in just 4 minutes with this intense routine. 


This absolutely free resource will allow you to explore rowing workouts, filtering not only by working experience level but also by the temper you’re in. We primarily like the “ignite” classification a area loaded with exercise routines that will aid you blow off steam when you’re indignant or stressed.

View workout routines here.


Terry Smythe, an elite-amount rower and founder of Michigan Technological University’s crew, created UCanRow2 to share her understanding and appreciate of the activity with everyone who has access to a rowing machine. Exercise routines assortment from novice-amount, kind-dependent classes to advanced interval instruction. She also has tons of videos featuring brief drills, variety tutorials and explainers to truly assist you learn the rower.

Check out routines listed here.

Attempt this 15-minute “builder” exercise for all physical fitness levels.

The Pete Prepare

This no-frills blog site has tried out-and-accurate schooling methods from renowned indoor rowing competitor and mentor Pete Marston. For people hunting to strengthen their rowing stats, The Pete Strategy normally takes rowers through a 3-7 days cycle aimed at coaching competitors for speed and endurance.

Perspective exercises in this article.

Xeno Muller Elite Rowing Mentor

Xeno Muller trains superior faculty athletes and helps them get recruited to the higher education rowing software of their dreams. He also gives a plethora of free rowing workout routines on his YouTube channel for each and every degree of working experience.

Perspective workout routines below.

Do the job up a sweat with this 40-moment pyramid-design training.