• Enabling Your Passion For Healthy Living
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube

Sarah Fit

Enabling Your Passion For Healthy Living

  • Sarah Fit
  • Home
  • PARENTING
    • Pregnancy
    • Postpartum
    • Nursing
    • Parenting
  • RECIPES
    • Kid Friendly
    • Breakfast
    • Lunch
    • Dinner
    • Gluten Free
    • Vegan
    • Vegetarian
  • FITNESS
    • Fitness Videos
    • Prenatal Fitness Guide
    • Abs
    • Legs
    • Bodyweight
    • Strength Training
  • LIFESTYLE
    • Beauty
    • FASTer Way
    • Wellness
    • Motherhood
  • TRAVEL
    • All Travel Posts
    • Boston
    • Cape Cod
  • SHOP
    • FASTer Way To Fat Loss
    • Amazon Shop
    • Shop Instagram

Rowing Machine Workout Video

Tweet
Share
Share
Pin1
1 Shares

Today, I have a rowing machine workout video for you guys! I’ve taken 5 CrossFit classes and not once has a coach ever told me how to actually row. Turns out, I’ve been doing it wrong all along! The girls next to me always beat me but I had no idea if I was doing it wrong or what I needed to change.

I also had a few clients and viewers ask me for cardio workouts they could do if they had lower body injuries. While I know rowing is a great alternative, I did not know what speeds or interval distance to recommend. I never had done a full rowing workout myself. I usually just use it like in CrossFit for a warm up.

Hate to run? This workout is for you. World Champion rower and Elite Ultra Endurance athlete Josh Crosby showed me how to perfect my form and gave me 2 additional interval workouts to share with you guys! Enjoy.

Workouts from the video:
Interval Workout #1

  • 30 sec at 24 strokes/minute (spm)
  • 30 sec at 28-30 strokes/minute (spm)
  • Repeat 5 times.

Record distance traveled. Repeat 5 minute interval and try to beat your distance!

Interval Workout #2

  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)
  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)
  • Rest 2 minutes
  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)
  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)

This is a 22 minute workout. If you want a longer cardio workout, repeat interval.

Try this workout today at the gym and upload an instagram photo as proof! Don’t forget to tag me @SarahFit 🙂

 

Social Butterfly:

  • Tweet
  • Share on Tumblr
  • Print
  • Email
Tweet
Share
Share
Pin1
1 Shares

Related

Tweet
«
»

Cardio Workout, Intervals and Circuits, Video, Workout Video 23

Comments

  1. Becky @ Olives n Wine says

    May 7, 2013 at 10:48 am

    This is awesome! I’m pretty sure I’ve been rowing wrong all along. I love it as an alternative to running -- it is such a great workout!

    Reply
    • Sarah says

      May 7, 2013 at 4:57 pm

      I have definetly been rowing totally 100% wrong! I don’t know why I was never corrected???

      Reply
  2. Sarah Fuhrmann says

    May 7, 2013 at 6:51 pm

    Hey Sarah,

    So glad you’re having fun with rowing! It’s definitely a great workout, whether for cross training or as a primary piece of workout equipment (Have you tried the SkiErg yet?). Why did nobody teach you proper technique before? Probably because they didn’t know, which we see all over the country.

    That’s why we always encourage people to look for certified rowing instructors who have been trained to teach either in a group exercise or CrossFit setting. It’s the best way to know that you’re getting a workout that is efficient, effective, safe and fun.

    If you’re looking for more workouts that you can do either on the rowing machine alone or with other equipment, CrossFit style, check out the workouts page on our website. There are a ton there and we post more all the time: http://ucanrow2.com/resources/indoor-rowing-workouts/.

    Row on!

    Reply
  3. Steph says

    June 19, 2013 at 3:17 pm

    Wow I have been doing it wrong this wholeeee time!!! Thanks for this!

    Reply
  4. Rachel says

    June 21, 2013 at 7:03 am

    My coaches have definitely engrained this technique into me. So saying that after taking 5 free-trial CrossFit classes, no one ever showed you, is not really fair to them. They probably assumed that as a fitness professional, you knew how to row. Also, those free trial classes are meant to give you a taste of CrossFit, which is why during those one on ones, hey had you do baseline. I can imagine all of those places you dropped into for a class knew you were not coming back to be a member, so while they made sure you were being safe, they probably do not want to invest too much time into you versus their paying customers.

    Also, in either of your 5 classes, did you ever ask a coach to explain rowing to you? My guess is no. Because if you had, they probably would have been more than happy to tell you exactly what this guy did.

    Reply
  5. Marc Possoff says

    November 23, 2013 at 11:27 am

    What should the setting be on the machine?

    Reply
    • Sarah says

      November 23, 2013 at 1:16 pm

      I don’t think there is more than one “setting” but I could be wrong. It’s just auto start I guess

      Reply
      • Sarah Fuhrmann says

        November 23, 2013 at 1:31 pm

        Are you using a Concept2 rower? If so the recommended damper setting for most people is between 3 and 5.

        Reply
  6. Marc Possoff says

    November 23, 2013 at 1:51 pm

    @ Sarah F I’m using a concept 2 rower and I just started. That is what I meant by setting, the damper setting. While I got you here since I’m just starting out I’m doing the 30 second increment’s. I’m using the concept 2 because I want to stay in shape. My first question is pertaining to the 30 second increment workout above. It says repeat the 2 sets of 30 second 5X. That means it is only a 5 minute workout. Doesn’t sound right? My second question is I can’t stroke 24, 28, 30 per minute. What do you suggest?

    Thanks!

    Reply
  7. Robert says

    November 28, 2013 at 11:39 am

    That’s exactly what I was looking for! I’ve just bought my first rowing machine, a concept2, and it’s not as easy as I thought. But luckily the internet is always willing to help…! 🙂

    Reply
  8. David Nguyen says

    December 21, 2013 at 9:36 am

    I was very pleased to find this site. I am looking for rowing machine workout video. This article will help me easy to use a rowing machine. Thank you for sharing.

    Reply
  9. Andrew says

    December 21, 2013 at 7:00 pm

    Great video! Rowing machines provide the best total-body workout of any cardio machine,” says U.S. Olympic rowing coach Mike Teti. This is because they require equal effort from both your lower and your upper body, which could lead to greater gains in overall cardiovascular fitness. Thanks for posting this.

    Reply
  10. Rob says

    February 20, 2014 at 2:08 pm

    Nice video, I really need to work on my rowing technique after watching this, I never put much thought into it before.

    Reply
  11. Josh @ Athletic Muscle says

    August 15, 2014 at 4:37 am

    Great post Sarah! I have never been a fan of running myself. Now to try the workouts you shared 🙂

    Reply
  12. Karen Duschek says

    February 19, 2015 at 2:33 pm

    Hi, good video. I am planning on buying a rowing machine but there are so many choices. I noticed that there are 2 types, i.e most have the “T-Bar” grip. However there is also the 2 handle type, (don’t know what it is called). Kettler has this type. It works with hydraulic pistons. It looks like it would imitate holding 2 oars. What would you suggest. I noticed that most machines are the T-bar type so was unsure.
    Thanks,Karen

    Reply
  13. M Jacky says

    February 21, 2015 at 12:48 pm

    We all need to do workout everyday because what we eat that is not good for our health so we have to do physical workout to reduce calory, wight loss to be healthy. I use rowing machine which is very good for our daily workout it is very simple & all we can use this so I suggest rowing machine for doing daily workout.

    Reply
  14. Kissrah says

    April 19, 2015 at 7:49 pm

    Where can I buy the Sarah fit rowing DVD? I would like to purchase one as soon as possible.

    Reply
  15. Linda Nedilsky says

    July 20, 2015 at 12:34 am

    Great comments. I agree.. as a personal trainer, I have seen really poor form in the gym, and no one really explaining how to row without injury. Rowing on a machine verse on the water are like day and night. Two different techniques.
    As far as training goes, I love intervals, but base my intervals on my heart rate.. as I am in the process of trying to strengthen my 60 year old heart and lose 10 pounds of fat. I have a low heart rate, so it is challenging for me to get mine up to 105-110. Intervals work for me, but not by minutes, more like trying to keep my heart rate in the 105 range. I keep it up there for 15-20 minutes for maximum fat loss, then drop it down for 5 minutes.. then back up to 15 minutes of intense rowing then cool off for 5 minutes. My walking around heart rate is around 55-60.. my resting is 45-55. So you can see that I have do intensive constant rowing to keep it up around 105. As soon as I slow down, my heart drops down quickly. So I would say that it depends on the individual client, or person. If fat burning is what they want.. consistent rowing in the fat burning zone for 30 minutes is ideal. If it is endurance.. intervals are great.
    I have been rowing for 10 years now and prefer it over any other cardio machine.

    Reply
  16. Jordan Shinn says

    November 9, 2017 at 12:21 pm

    Nice post, Sarah!

    It’s nice to see that rowing has been making a comeback in a big way lately. However, it’s no secret that it can get monotonous, so it’s important to mix it up. I like to recommend exercises like Tabatha Sprints, Pilates Reformers, Pyramids, and Death by Calories really help keep it fresh.

    Keep it up.

    Reply
  17. Joseph Browne says

    January 3, 2018 at 6:06 am

    It’s really true that Indoor rowing machines have come a long way and there are now a variety of sleek, highly-refined pieces of exercise equipment ready to get your cardio health on the upswing. Having a rower right there in your home can really be the push you need to get your muscles moving in a challenging yet comfortable way. Overall, rowing machines provide an outstanding way to increase fitness by burning calories and building muscle in a safe, low-impact way.

    Reply

Trackbacks

  1. Health/Fitness Links To Get You Through The Day | says:
    May 8, 2013 at 11:13 am

    […] Rowing Machine Workout Video (Sarah Fit) -- Great video for a new workout idea, and to make sure you are rowing properly […]

    Reply
  2. Give It A Row | hello day says:
    October 1, 2013 at 6:28 pm

    […] Josh shares two interval workouts that are detailed on Sarah Fit’s blog. This morning I combined both of them for a 30 minute cardio session. The first 3 minutes I […]

    Reply
  3. Makin’ Moves: My Current Favs 2 | The Fit Eat says:
    March 18, 2014 at 5:00 pm

    […] it’s fairly complicated to try to explain, check out this video from Sarah Fit on how to properly use the rowing […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Latest Videos

25-minute Prenatal Workout – Full Body, Medium Dumbbells, Low impact

My Top Tip For Losing The Baby Weight in 2021

At Home Workouts Quarantine Edition

This 14-Day Reset Will End Those Holiday Sugar Cravings

More Videos

Recent Posts

  • Korean Meatballs – Family Macro friendly, meal prep idea! January 31, 2023
  • Tracking Macros while Breastfeeding For Weight Loss January 19, 2023
  • Thriving instead of Surviving The Holidays November 3, 2022
  • How to meet your career and health goals while traveling for work October 25, 2022
  • An Overview of the FASTer Way To Fat Loss – Review September 6, 2022
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube
  • HOME
  • ABOUT
  • CONTACT
  • DISCLOSURE
  • PRIVACY
  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube

Subscribe to our list and get your Free printable PDF of my Prenatal Fitness Guide including 6 workouts, 2 for each trimester!

Join the waitlist and learn more about the most efficient fitness and nutrition program on the market and get updates on my upcoming rounds!

Copyright © 2023 · Darling theme by Restored 316

Copyright © 2023 · SarahFit.com

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.