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Cardio Workout: Rowing Machine

Contrary to popular belief, rowing does not only target your upper body, it targets both the upper and lower body muscles, not to mention your abdominals. So hop on and try this beginner program.

  • 00:00-05:00 Warm up: Start on a light resistance while rowing slowly. Take this time to concentrate on your form and get your rhythm going.
  • 05:00-25:00 Build your speed and resistance to a level that puts you into your target heart rate zone for the entire 20 minutes.
  • 25:00-30:00 Cool down: Slow your speed and reduce the resistance to the minimum but do NOT stop abruptly. As your heart rate begins to go down, let go of the handle and only use your legs while slowly gliding back and fourth.

Fit's Tip: Close your eyes and pretend you're on a serene lake, not in a sweaty and crowded gym. Also, if you have back problems, the rowing machine is probably not for you.

Don't know what your target heart rate is? Check out the Fit Calculator to find out!

Join The Conversation
surfBaby2022 surfBaby2022 10 years
I love this machine. I use it as my warm-up and warm-down exercise during my workout. Two good tips on rowing: 1. Lean back enough to engage your abdominal muscles. 2. Don't let your knees lock out straight.
J_Stone J_Stone 10 years
I like the excersise, its a good whole body work out back , arms and legs all are used. I need to start rowing rather than riding the stand up bike. Sounds like a better warm up excersise before I lift weights. Oh and yesterday my heart rate maxed out at 157 and I was in the zone for 22 minutes!!!!
DStirk DStirk 10 years
i am sometimes intimidated by this machine. maybe i'll try it now that i have a plan of action.
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