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How long to use rowing machine

Rowing Tips: How long to use rowing machine?

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Last updated on May 13th, 2025 at 04:20 am

If you’ve recently added a rowing machine to your home gym—congratulations! Rowing is one of the best full-body workouts for improving cardiovascular endurance, building muscle, and burning fat. Whether you’re trying to shed belly fat, tone your arms and legs, or improve your heart health, a rowing machine can be your all-in-one solution.

For those who haven’t yet purchased one, check out our budget-friendly rowing machine guide to help you choose the best option without breaking the bank.

What Does a Rowing Machine Do for Your Body?

A rowing machine targets multiple muscle groups at once, offering a low-impact full-body workout at home. It primarily works your:

  • Back
  • Shoulders
  • Arms
  • Core (especially the lower belly)
  • Glutes and thighs

This makes it perfect for belly fat burning at home, as consistent use creates muscle tension in your abdominal area, helping reduce stored fat.

How Long Should You Use a Rowing Machine for Weight Loss?

Many fitness beginners ask, “How many minutes a day should I row to lose weight?” Here’s what you need to know:

  • A person weighing 100 kg (220 lbs) can burn up to 1,000 calories in 40 minutes.
  • Someone weighing 80 kg (176 lbs) may burn around 800 calories for the same duration.
  • For effective weight loss:
  • Create a calorie deficit of 1,000 calories per day to lose 2 pounds per week (7,000 calories = 2 pounds).
  • If you maintain a 500-calorie daily deficit, expect to lose about 1 pound per week.

This makes rowing machines excellent for sustainable weight loss without running or other high-impact workouts.

Is 30 Minutes a Day on a Rowing Machine Enough?

Absolutely! If you can row for 30 minutes a day, you can:

  • Burn approximately 700 calories (depending on body weight and resistance level)
  • Improve cardiovascular health
  • Boost muscle tone in your arms, legs, and core

With a balanced diet, you can lose 1.5 pounds of fat per week—making it one of the most efficient and accessible workouts for busy people. Add this to your easy indoor cardio routine for faster results.

When Will You See Results from Rowing?

Consistency is key. While minor body changes may go unnoticed at first, you’ll start seeing real transformation after about 4 weeks of regular rowing:

  • 40 minutes/day, 5 days a week
  • Combined with a healthy, calorie-controlled diet
  • Expect to lose about 8 pounds in one month

This steady pace makes it perfect for those looking for slow and steady fat loss for beginners without risking injury or burnout.

How Long Should You Row to Build Muscle?

Want to build muscle with a rowing machine? Here’s a simple method:

  • Increase the resistance level (gradually)
  • Row for 5 minutes
  • Rest for 2 minutes
  • Repeat for 20 minutes per session

Avoid jumping to high resistance too quickly. New users should focus on proper form and endurance before increasing resistance. This approach is ideal for home strength training with rowing machines.

Is Rowing Good for Cardio?

Yes! Rowing offers both:

  • Aerobic benefits (long and steady workouts for endurance)
  • Anaerobic benefits (short bursts for strength and speed)

It improves lung capacity, heart health, and overall stamina. Perfect if you’re looking for a rowing workout plan for heart health.

What Type of Rowing Machine Should You Buy?

There are several types to consider:

1. Water Rowers

  • Most realistic rowing experience
  • Elegant, natural feel
  • Higher price point

2. Air Rowers

  • Affordable and effective
  • Resistance adjusts with intensity
  • Noisy but reliable

3. Magnetic Rowers

  • Silent and smooth
  • Compact, good for home use
  • Constant resistance levels

4. Hydraulic Rowers

  • Very budget-friendly
  • Compact and portable
  • Suitable for beginners

For a mix of affordability, storage, and performance, magnetic rowers are best for small spaces. If you’re looking for a foldable rowing machine under $300, air and magnetic models are worth considering.

Final Thoughts

Whether you’re aiming to lose weight, build muscle, or improve your cardio, the rowing machine is a top-tier option. With just 20–40 minutes a day, you can get a total body workout without leaving your home. Plus, it’s gentle on the joints—making it ideal for all fitness levels.

Add this versatile machine to your routine and watch the transformation begin. For those short on time, even a 10-minute rowing workout for beginners can yield powerful long-term benefits.

 

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