Top 5 NordicTrack Rower Exercises

Top 5 Rowing Machine Exercises for Your NordicTrack Rower

First, it is important to make sure you know how to use your rowing machine and the overall benefits of using a rowing machine.

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Once you have gone ahead and purchased your innovative NordicTrack rowing machine, you can finally use it!! While these workouts are specifically designed for the NordickTrack RW200, these exercises should work for other rowers as well.
Please keep in mind that calories burned on your NordicTrack rowing machine will depend on your stroke rate, weight, intensity, and other factors. As you get stronger, you will be able to increase your intensity and effort. If you have to take breaks in the beginning, that is okay, but over time you will work to complete these workouts effortlessly and seamlessly.

Top 5 NordicTrack Rower Workouts and Exercises


1. HIIT Interval Sprints

Key Elements: Strength, Power
Expected Duration: 30 minutes
Expected Results: Approximately 200-300 Calories
Stroke Rate: 25-35

High Intensity Intervals are a great way to get your heart rate up and burn fat during your rowing workout. These are short bursts of energy that are especially beneficial if you are looking for an intense but quick way to shed calories and tone up but dread the long, repetitive workouts such as distance running.

  • Warm Up (Low Intensity, Easy Row): 5 minutes
  • Interval 1
    40 second sprint (maximum effort)
    20 second rest
    Repeat 5 times
    2 minute air squats
  • Interval 2
    40 second sprint (maximum effort)
    20 second rest
    Repeat 5 times
    1 minute push-ups
  • Interval 3
    40 second sprint (maximum effort)
    20 second rest
    Repeat 5 times
    2 minute lunges
  • Cool Down (Low Intensity, Easy Row): 5 minutes


2. Diamond Row Power Intervals

Key Elements: Endurance, Consistency
Expected Duration: 42 minutes
Expected Results: Approximately 400-500 Calories
Stroke Rate: 25-35, 75% maximum effort throughout

Diamond rows are all about consistency. You continuously build upon your the previous interval by 1. Once you reach your max duration, you start to decrease your intervals by one. You start small, get bigger, and end small. Hence, the “Diamond” name. You’ll want to keep the same pace, intensity, and form during each individual interval. You’ll be able to check your consistency by looking at the watts on your NordicTrack RW200 Performance Display.

  • Warm Up: 5 minutes
  • Interval 1
    1 minute row
    1 minute rest
  • Interval 2
    2 minute row
    2 minute rest
  • Interval 3
    3 minute row
    3 minute rest
  • Interval 4
    4 minute row
    4 minute rest
  • Interval 5
    3 minute row
    3 minute rest
  • Interval 6
    2 minute row
    2 minute rest
  • Interval 7
    1 minute row
    1 minute rest
  • Cool Down: 5 minutes

3. Minute To Win It LeapFrog Intervals

Key Elements: Anaerobic, Power, Endurance, Strength
Expected Duration: 40 minutes
Expected Results: Approximately 600-700 Calories
Stroke Rate: 26-28

Leapfrog intervals are a great way to achieve lean muscle though your NordicTrack rowing machine. It is a 1 minute sprint vs 1 minute rest concept throughout. They will make you “feel the burn”. Similar to weight lifting, this type of rowing workout will increase your power output and endurance due to the short aggressive bursts that force you to tap into your legs for strength.

  • Warm Up: 4 minutes
  • 1 minute sprint (26 Stroke Rate)
    1 minute rest
  • 1 minute sprint (28 Stroke Rate)
    1 minute rest
  • 1 minute sprint (26 Stroke Rate)
    1 minute rest
  • 1 minute sprint (28 Stroke Rate)
    1 minute rest
  • 1 minute sprint (26 Stroke Rate)
    1 minute rest
  • Recovery
    1 min rest
  • Repeat 2 times (3 times total)
  • Cool Down: 3 minutes

4. Double Pyramid Challenge

Key Elements: Intensity, Endurance
Expected Duration: Dependent on rowing pace
Expected Results: Dependent on rowing pace
Stroke Rate: Dependent on rowing pace

This NordicTrack Rower workout starts out with a high meter count and slowly decreases throughout the workout. While the meter count decreases, that does not necessarily mean the rowing exercise gets any easier! The non-rowing exercise sets increase throughout the workout. Make sure to rest as needed but try not to take too long or you won’t see the full results of the workout.

This rower workout allows for versatility – you can switch-up the non-rowing exercise each time you do it so you cause muscle confusion which helps build muscle and burn fat more efficiently. In this example, we’ll use air squats.

Types of non-rowing exercises to try: air squats, lunges, burpees, push-ups, sit-ups, crunches, wall sits, planks (30 seconds)

  • Warm Up: 5 minutes
  • Row 1,000 meters
    20 air squats
  • Row 750 meters
    30 air squats
  • Row 500 meters
    40 air squats
  • Row 250 meters
    50 air squats
  • Cool Down: 5 minutes

5. 4321 Whatever Rows Your Boat

Key Elements: Cardiovascular, Full Body
Expected Duration: Dependent on rowing pace
Expected Results: 200-500 calories
Stroke Rate: Dependent on rowing pace

This is a mashup of all sorts of workouts to try in tangent with your NordicTrack machine. This is for the athlete that gets bored and likes to mix it up. It decreases in increments of 10 for both the rowing and non-rowing exercises. Get ready to row in 4, 3, 2, 1…..

  • Warm up: 2 minutes
  • 40 calorie row
    40 air squats or lunges
  • 30 calorie row
    30 second plank or wall sits
  • 20 calorie row
    20 crunches or sit ups
  • 10 calorie row
    10 pushups or burpees
  • Repeat 2-3 times. (3-4 times total)
  • Cool Down: 2 minutes

 Track Your NordicTrack Progress!

While these exercises are a great start to using your NordicTrack Rowing Machine, it is important to maintain a well-balanced diet in order to see (and keep) your workout results. You also may want to consider a change in your workout apparel. Check out these row performance enhancing clothes to get the most out of your workout and look good while doing so!

NordickTrack RW200 Rowing Machine ReviewHow to use NordicTrack RW200 Rowing Machine

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Which rowing machine exercise is your favorite? Which one gives you the results you want? If you have any other exercises you recommend we learn for our NordicTrack Rowing Machine, let us know!

Some of these could even be used for your NordicTrack treadmill, NordicTrack elliptical, or other workout machine. You just have to get creative! Happy Rowing! 🙂

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