How to Lose Fat Rowing

How to Lose Fat Rowing

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

A rowing workout uses fat as fuel.

Jupiterimages/Goodshoot/Getty Images

A rowing machine mimics rowing a boat on water except you perform the workout from the safety and comfort of dry land. This aerobic activity is a low-impact exercise that provides an overall-body workout. You burn calories, improve your cardiovascular system and use the muscles in your arms, core and legs as you row. A rowing workout helps you lose fat since fat is the fuel for this cardiovascular exercise. You'll burn fat when you row continuously for at least 10 minutes at a moderate-intensity level, which is one that feels somewhat difficult. The longer you row and the higher your workout intensity, the more fat-burning benefits you'll receive.


Sit on the rowing seat with your knees bent and feet flat on the platform. Place your shins in a vertical position with your knees over your heels. Grasp the rowing handle with both palms facing down. Straighten your arms.


Straighten your legs and push your feet against the platform. Bend your elbows when your legs are almost straight. Pull the handle toward your upper stomach as you move your elbows behind you and squeeze your shoulder blades together. Lift your chest and lean slightly backward at the end of your stroke.


Bend your knees and straighten your arms to return to the starting position. Continue the rowing motion as one smooth movement. Breathe normally as you row.


Warm up with a five-minute, low-speed row. Use a light effort that just begins to make you sweat.


Increase your speed and row at an intensity level that feels somewhat hard. Calculate your heart-rate range at this level by subtracting your age from 220, to determine your maximum heart rate, and then multiplying the result by 0.60 and 0.80. Exercise within this range to lead to a loss of fat.


Row at a higher intensity level, close to your maximum heart rate, for increased calorie-burning and fat-loss benefits. Add intervals of high intensity combined with intervals of moderate intensity for workout variety. For example, row at a medium speed for two minutes and at a high speed for one minute.


Cool down at the end of your workout with a five-minute low-intensity row.


Perform your rowing workout for at least 20 to 30 minutes on most days of the week for optimum fat-loss benefits.


  • A 165-pound person, rowing for 30 minutes at a light effort, burns approximately 138 calories. When that effort is increased to a medium-intensity level, the calorie-burning benefits increase to approximately 334. If you row with vigorous intensity for 30 minutes, you'll use approximately 472 calories. The more calories you burn, the greater amount of fat you lose.


  • Check with your doctor regarding the safety of aerobic activity for you. If you have any back problems, seek the advice of a fitness trainer for proper rowing technique.


  1. Hildebrand

    Funny situation

  2. Derrold

    A very funny message

  3. Gildea

    What words ... Great, an excellent thought

  4. Masar

    It is a special case..

  5. Ruben

    I think he is wrong. I'm sure. I am able to prove it. Write to me in PM, discuss it.

Write a message