How Much Time Does It Take To Lose Weight Using A Rowing Machine?

Rowing is an excellent exercise choice for those looking to shed pounds and boost their overall fitness. This full-body workout not only burns calories efficiently but also strengthens your muscles and improves cardiovascular health. Whether you’re a beginner or a seasoned athlete, a rowing machine can offer a low-impact, high-reward pathway to achieving your fitness goals.

To complement your exercise regimen, The Root Brands offers two standout products: Crush and Sculpt. Crush is designed to enhance muscle recovery and development, helping you to build muscle more effectively after each rowing session.

Meanwhile, Sculpt increases fat burning and supports healthy weight loss, ensuring that you’re getting the most out of every workout. Together, these products can support your body on your weight loss journey, helping you to reach your full health potential. 

Supporting your health goals even further, we now have the Rahm Effect app with daily action steps. Our easy to follow checklist will help you reach your goals with our new app!  

Are Rowing Machines Good for Losing Weight?

Rowing workouts are great for losing weight. This is because these machines work several major muscle groups at once, while many other exercises and equipment only target specific parts of the body. Rowing machine workouts can result in more calories being burned because it’s considered high to moderate-intensity exercise. Also, using a rowing machine for weight loss and to burn calories is a great option since this exercise routine seems to prepare the fats in your body to be used as energy.

What are the Benefits of Using a Rowing Machine?

Using a rowing machine can have a lot of benefits to overall health and wellness – from improving cardiovascular fitness to helping maintain a healthy body weight. Here we’ll talk about some of the major benefits you can get when using an indoor rowing machine.

1. Improved Joint Strength

Rowing is a great low-impact exercise for any fitness level that can be easier on the joints. But it is also a high-intensity exercise that gets the heart pumping. Since you’re sitting while you use a rowing machine, a lot of the strain is taken off of your legs and joints. And since you’re continuing to move and exercise, you’re strengthening your joint motion and torque. In fact, a small study found that rowing increased joint rotation and torque by 30%.

2. Decreased Body Fat

Rowing machine workouts can help you decrease your body fat by getting fit, building muscle, and burning calories. The rowing intensity elevates your heart rate, which contributes to more calories burned and results in body fat loss.

3. Effective Full Body Workout

Rowing is an effective full-body workout because it uses the upper body, lower body, and core muscles. The AFPA (American Fitness Professionals & Associates) states that using a rowing machine is 65-75% leg work and 25-35% upper body work and the core muscles are used to stabilize.

4. Boosts Heart and Lung Health

Rowing is a cardio exercise, which means it’s great for your heart, blood vessels, and lungs. The exercise intensity of rowing makes your heart work harder to transport blood to your body. This, in turn, strengthens your heart muscle. The same goes for your lungs – when you’re rowing for weight loss, your body needs more oxygen. This forces your lungs to work harder to pump oxygen to your body, thus also strengthening the lungs.

5. Builds Power and Endurance

Because rowing is both a cardio and strength training exercise, it helps you build both power and endurance. It’s boosting your cardio health, while at the same time strengthening your muscles. Helping you get the best of both!

How Many Calories Can You Burn on a Rowing Machine?

The amount of calories burned by rowing machine workouts really depends on a variety of things. This could be the machine you’re using, your age, your metabolism, body composition, and the exercise intensity. For example, when my friend, who’s larger than me, exercises at a moderate pace, I notice he’s actually burning more calories than me when I’m doing high-intensity interval training. This might be because he’s bigger than me and a little younger, meaning he might have a higher metabolism. Basically, the amount of calories burned really depends on each person.

This is a great chart that can give you an idea of how many calories you can burn depending on how much you weigh and how long you exercise. But for a quick snapshot, Harvard Health shows that a 125-pound person, rowing at a vigorous intensity for 30 minutes might burn around 255 calories, while someone who is 185 pounds might burn 440 calories.

Rowing Machine Workouts That Help You Lose Weight and Build Muscle

Rowing machines might be intimidating for some – trying to figure out how exactly to use them and not look like a fool in the middle of the gym. But even though it may not be as straightforward as a treadmill, once you get to know how to use a rowing machine properly, it’s a great resource to burn fat and build that muscle.

Beginner Rowing Workout

When you’re first starting with indoor rowers, it’s best to start slow. Try for shorter intervals like 5 to 10 minutes of exercise. Once you get comfortable using the machine, then you can increase both the time and intensity. Here’s a perfect example of a beginner rowing exercise:

• First, spend about 5 minutes warming up with some basic rowing drills.
• Rest and get ready for the actual workout.
• Next, spend 10 minutes rowing at around 22 strokes per minute, and make sure to focus on good technique.
• Finally, cool down with some easy, less resistance rowing.

Intermediate Rowing Workout

As you start to get more comfortable with the machine and rowing technique, it’s best to increase the intensity and start with some intermediate rowing workouts. The increased intensity will help you burn more calories and increase muscle gain. Here is an example of an intermediate, moderate-intensity rowing workout you can try:

• Spend 10 minutes warming up with some basic rowing.
• Rest for a short period before starting on the higher intensity.
• Then spend 20 minutes at 22 strokes with an intensity level of 1.
• Rest for 5 minutes.
• Then repeat and spend another 20 minutes rowing at the same intensity.
• Finally, spend time cooling down with some easier rowing.

Advanced Rowing Workout

For those really looking to max their workouts and get those calories burning, advanced high-intensity rowing is the next step. It’s best if you make sure you’re comfortable and familiar with the machine before you jump into advanced workouts, as you can hurt yourself if not. Advanced workouts will test your stamina and endurance. Here’s an example of an advanced rowing workout:

• First, you want to spend 15 minutes warming up.
• Then spend 2 minutes rowing at 25 to 28 strokes per minute – this is for a power workout.
• Rest for 2 minutes and repeat these intervals 4 more times (5 in total).
• Finally, end with an easy, low-intensity cool down.

How Long Should I Row to Lose Weight?

As with any exercise, consistency is key to seeing results, whether you’re looking for weight loss, building muscle, or both. So the same goes with rowing – you want to be consistent. For maximum weight loss results, strive for 20 to 50 minutes of moderate to high-intensity rowing between 5 to 6 days of the week. Not only will this maximize your training, but you’ll also get in the recommended amount of exercise of at least 150 minutes of exercise per week – a win-win!

How Long Does it Take to See Results From Rowing?

This question can be a little bit tricky as it really depends. As we mentioned before, results from rowing can depend on age, body composition, metabolism, etc. But, the good news is that with consistency and a proper diet, you can start seeing results in a few weeks – maybe even as little as 8 weeks.

Here’s a tip to get the most out of your rowing workouts and see results sooner: Eat a healthy, balanced, calorie-deficit diet, stay hydrated and drink plenty of water, and give your body plenty of time to rest and get good, quality sleep.

It’s important to have patience when you’re training your body because pushing too hard can derail your hard work. You might find yourself fatigued, plateauing, or even injured. So, it’s best to give yourself plenty of rest periods while also keeping up that consistency.

What is the Proper Rowing Technique?

The problem with rowing machines is not everyone knows how to use them. It may look easy, but there is definitely a right way and a wrong way to row. Having a bad rowing technique can lead to strain, imbalances, and injury. The proper technique involves the 4 stages we’re going to discuss in the next section: catch, drive, finish, and recovery.

What are the Stages of Rowing?

To avoid injury or damage, it’s important to follow the proper rowing technique. Here we’ll talk about the stages of rowing that make sure you’re getting the most out of those workouts while keeping your body in good form to avoid any aches or pains.

Catch

Sit with your legs bent and make sure your feet are in the stirrups so your shins are almost 90 degrees to the floor. Next, extend your arms and lean your body forward to your shoulders, coming just in front of your hips to grab the handle. Make sure to keep your back flat and your core engaged.

Drive

Keeping your back flat and core engaged, this phase starts with a push from your legs. Push through your heel and middle of your foot to drive your legs back until they’re almost fully straight – don’t fully extend them as that can cause injury to the joints and tendons in your knees. While you’re pushing with your legs, once your torso reaches 90 degrees with the floor, bend your elbows and begin to pull with your arms.

Finish

A single stroke is completed as you pull the handlebar around the lower part of your ribs, between your navel and lower chest. Your arms should not be pinned to your sides but should also not be flaring out; just keep them slightly away from your ribcage. Make sure you’re keeping your core engaged and your back straight.

Recovery

This final step is to return to the starting position. This is the reverse of the drive and is just as important. Start by extending your arms, leaning slightly forward from the hips, and keeping a straight back. Bend your knees as the handlebar passes over them.

How Root Brands Crush and Sculpt Boost Your Weight Loss

The Root Brands’ patented products, Crush and Sculpt, are designed to help support healthy weight loss, enhance exercise recovery, and build muscle mass. With their proprietary formulas, Crush and Sculpt work together to maximize your rowing workout routine. Here’s how they work:

• Crush uses a combination of essential amino acids and branched-chain amino acids that work together to support healthy muscle development and improve exercise recovery.
  • Ingriedients like Milk Thistle Seed support overall health by providing a powerful anti-inflammatory to reduce the stress on your muscles.
  • Grape Seed Extract 95% to help relieve stress and tissue damage.
  • Juniper Berry is high in vitamin C and is an antioxidant, meaning it can boost the immune system and keep you healthier during your workouts.
• Sculpt assists with healthy weight loss by targeting the reduction of excess glucose caloric absorption, appetite suppression, and increased fat burning.
  • Ingredients like white kidney beans support weight loss by helping you feel fuller for longer while also breaking down carbohydrates.
  • Panax notoginseng helps break down fatty tissue and reduce lipid synthesis.
  • Gymnema Sylvestre blocks sugar and fat absorption in the body.

Conclusion

So let’s talk about what we’ve learned from this article! We’ve discovered that rowing is a fantastic choice for anyone looking to improve their fitness or shed some pounds. It offers a comprehensive workout that engages almost every major muscle group and is suitable for all fitness levels.

With rowing, you’re not just burning calories; you’re also boosting your cardiovascular health and building endurance without straining your joints. Plus, when you throw The Root Brands’ Crush and Sculpt into the mix, you’re looking at a powerful duo that boosts muscle recovery and fat burning, maximizing the effects of each rowing session.

Whether you’re just starting out or ramping up the intensity, consistent rowing can show noticeable results in just a few weeks. Remember, mastering the proper technique—catch, drive, finish, and recovery—is key to making the most out of your rowing workouts.

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