Amp Up Your Boring Workout With These 10 Great Rowing Machine Workouts
Rowing machines provide excellent exercise but can get boring. Want to get more from your rowing machine? Check out these 10 great rowing machine workouts.

Before You Begin: Maintaining The Right Posture
- Adjust the damper setting to something that works for you
- Don’t forget to use your legs for power
- Avoid relying solely on arm and core strength
- Keep shoulders relaxed and spine neutral
- Move slowly and have control
- Keep wrists straight
- Lightly wrap fingers around the handle
- Extend arms out front
10 Great Rowing Machine Workouts

Workout #1: The 20-Minute Plan
- Warm up lasts three minutes, row 16 to 18 strokes per minute
- Three to six minutes, row 20 to 22 strokes per minute
- Six to eight minutes, row 22 to 24 strokes per minute
- Eight to nine minutes, row 24 to 26 strokes per minute
- Nine to Ten minutes: Stretch
- 10 to 14 minutes, row 22 to 24 strokes per minute
- 14 to 17 minutes, row 24 to 26 strokes per minute
- 17 to 18 minutes, row 26 to 28 strokes per minute
- 18 to 20 minutes, row 16 to 18 strokes per minute

Workout #2: Row One Minute On, One Minute Off

Workout #3: A 45-Minute Plan
Two To Four Minutes: Row with a goal of 26 strokes per minute.
Four To 14 Minutes: 10 strokes of max effort, recover for one minute with an easy row, and repeat nine times.
14 To 19 Minutes: Get off the machine and do one minute each of squats, lunges, sit-ups, push-ups, and hip stretches. Switch sides and repeat the circuit.
19 to 31:30: Two minutes of power rowing, 30-second recovery, repeat five times.
31:30 to 36:30: Repeat the stretching circuit (as listed above).
36:30 to 40:30: Four minutes of intense rowing.
40:30 to 45 Minutes: Cool down with a comfortable, slow row.

Workout #4: 30 Minute Rowing Sprint Workout
- After a five minute warm-up, you will row for 15 seconds hard with 15 seconds of rest (slow rowing).
- Repeat this for 30, 45, 60, and 75 seconds (hard and rest).
- Row for five minutes at a moderate stroke level and recover.
- Then, you will row for 75 seconds hard with 75 seconds of rest.
- Repeat this for 60, 45, and 30 seconds (hard and rest). Allow for a five minute cool down.

Workout #5: Rowing Circuit Workout

Workout #6: Quick 15-Minute Workout
- Slow for 100m
- Fast for 50m
- Break for two minutes (stretch, etc.)
- Slow for 200m
- Fast for 50m
- Break for one minute
- Slow for 100m
- Fast for 50m
- Break for two minutes
- Slow for 300m
- Fast for 100m
- Slow for 500m as a cool down

Workout #7: Leapfrog Rowing Workout

Workout #8: Pyramid Rowing Workout

Workout #9: 30/30 Rowing Workout
- do a 30-second sprint
- 30-second rest
- repeat for five rounds, and two minutes of push-ups.
- For the final interval, repeat the 30/30 sprint and rest for five rounds and finish up with two minutes of air squats.

Workout #10: Rowing Workout With Shoulder Raises and Thrusters
- four minutes, 20 raises/thrusters
- three minutes, 15 raises/thrusters
- two minutes, 10 raises/thrusters
- one minute, five raises/thrusters
Now that you know about these rowing machine workouts, you may want to go on choose the right machine for you. Let us help you with that with our rowing machine reviews:
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