5 Rowing Workouts For Fitness Enthusiasts

5 Rowing Workouts For Fitness Enthusiasts

Are you looking for an effective and challenging workout? Look no further than rowing. It is an excellent exercise that works your whole body – arms, core, and legs – at the same time. Plus, it’s low-impact, so it’s a great option for those looking to avoid the aches and pains of high-impact workouts. Here are five rowing workouts that will get you into shape in no time.

rowing workouts

Interval Training

Interval training is one of the most effective ways to get in shape. This type of workout involves alternating intense bursts of activity with short periods of rest or lower intensity activity. For example, you may row hard for 30 seconds, then take a break for 30 seconds before repeating the cycle. This type of exercise helps build strength and endurance quickly and effectively.


Tabatas are another type of interval training that involves even shorter bursts of activity with short periods of rest. This workout involves rowing hard for 20 seconds, followed by 10 seconds of rest. Repeat this cycle 8 times for a total workout time of 4 minutes. Tabatas are a great way to torch calories, build strength, and boost your metabolism.

Power Sprints

Power sprints involve rowing hard for 30-60 seconds, followed by a period of rest or low-intensity activity. This type of workout helps build strength and power quickly. It also helps burn fat and build muscle.

Endurance Row

An endurance row is a longer workout designed to help build endurance and stamina. It involves rowing at a steady pace for 10-20 minutes with no breaks. This type of exercise is great for those who want to improve their overall fitness level.

Long Distance Row

Finally, a long distance row is a great way to improve your endurance while also building strength and stamina. Like an endurance row, it involves rowing at a steady pace for an extended period of time – usually 30 minutes or more – with no breaks.


Rowing is an excellent form of exercise that offers a wide range of benefits. Whether you’re looking to build strength and power or improve your overall fitness level, rowing can help you reach your goals. Give these five workouts a try today and see how much you can improve!