20 Minutes Easy Rowing Machine Workouts for Beginners


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topless man using rowing machine

For beginners, a 20-minute rowing machine workout is an excellent way to get started on your fitness journey. This full-body, low-impact exercise helps elevate your heart rate and burn fat, making it an effective option for weight loss.

With proper programming and warm-up, you can engage your legs, core, and arms while rowing, ensuring a well-rounded workout. Additionally, a rowing machine offers interval training options, allowing you to vary the intensity and challenge yourself as you progress. Explore different workout routines available on platforms like YouTube, Hydrow, and Sunny Health & Fitness to find the perfect 20-minute workout that suits your fitness level and goals.

So, hop on a rowing machine and get ready to row your way to a healthier you!

Rowing Machine Basics

Focused ethnic sportsman doing exercises on rowing machine

The rowing machine, also known as the ergometer or erg, is a popular piece of fitness equipment that provides a full-body workout. It simulates the motion of rowing a boat, making it a great cardiovascular exercise and an effective way to build strength and endurance. The machine consists of a seat, footrests, a handlebar, and a resistance mechanism. Understanding how to use the rowing machine correctly is important to maximize the benefits and avoid injury.

Before starting your workout, it’s crucial to set up the rowing machine correctly. Adjust the footrests so that they are secure and comfortable. Sit on the seat with your feet securely strapped in, and make sure your knees are slightly bent and pointing outward. Grip the handlebar with an overhand grip, keeping your wrists straight. Ensure that the resistance is set to an appropriate level for your fitness level.

When rowing, it’s important to maintain proper technique to avoid straining your muscles and to get the most out of your workout. Begin by pushing off with your legs, keeping your back straight and leaning slightly back. As your legs extend, engage your core and pull the handlebar towards your chest, squeezing your shoulder blades together. Reverse the motion by extending your arms, leaning forward, and bending your knees to return to the starting position. Remember to breathe rhythmically throughout the entire movement.

20-minute Rowing Workouts

Man in Black Activewear Using a Rowing Machine


Start with a gentle warm-up for 5 minutes, focusing on slow and controlled rowing movements. After the warm-up, it’s time for interval training. Alternate between 1 minute of high-intensity rowing, pushing yourself to your maximum effort, and 1 minute of low-intensity rowing, allowing for recovery. Repeat this cycle for a total of 10 minutes. Finish the workout with a 5-minute cool-down, gradually reducing the intensity of your rowing.

Begin with a quick warm-up, starting with rowing using only your arms for 1 minute, then gradually incorporate your body over the next minute, and finally perform a full stroke for another minute. Now it’s time for high-intensity interval training (HIIT). Row at maximum effort for 30 seconds, followed by 30 seconds of rest. Repeat this cycle for a total of 10 minutes. Cool down with 2 minutes of easy rowing.

Start with a short warm-up of 3 minutes, gradually increasing your rowing intensity. Next, focus on endurance by maintaining a moderate pace for 14 minutes. Challenge yourself to maintain good form and consistency throughout. Finish the workout with a 4-minute cool-down, gradually reducing your rowing intensity and allowing your body to recover.


Maximizing Results And Benefits

When it comes to rowing machine workouts for beginners, there are a few tips to keep in mind to maximize your results and benefits. First and foremost, monitoring your progress and setting goals can help to keep you motivated and track your improvement over time. This can be as simple as recording your time, distance, or strokes per minute.

  • Incorporate rowing into your fitness routine by starting with shorter sessions and gradually increasing the duration and intensity.
  • Focus on proper form and technique to engage the necessary muscle groups and prevent injury.
  • Vary your rowing workouts by incorporating intervals, high intensity bursts, and steady-state cardio.
  • Consider using a rowing machine with full motion capabilities to engage more muscle groups and increase the effectiveness of your workouts.

By following these tips and staying consistent with your rowing machine workouts, you can experience the benefits of improved cardiovascular fitness, increased strength, and efficient calorie burning. So, get started with these 20-minute rowing workouts for beginners and enjoy the journey towards a healthier and stronger body.

Frequently Asked Questions For 20 Minutes Rowing Machine Workouts For Beginners

Is 20 Minutes Of Rowing A Day Enough?

Yes, 20 minutes of rowing a day is enough for a beginner. Rowing is a low-impact full-body workout that elevates heart rate and burns fat from all over the body.

How Long Should A Beginner Go On A Rowing Machine?

For beginners, a rowing machine workout should last around 20 minutes. This low-impact, full-body exercise is great for burning fat and improving cardiovascular health. Remember to warm up and cool down before and after your workout.

Is 20 Minutes On The Rower Good?

Yes, 20 minutes on the rower is good. It is a low-impact, full-body workout that elevates heart rate and burns fat.

Will Rowing 20 Minutes A Day Help Lose Weight?

Yes, rowing 20 minutes a day can help with weight loss. Rowing is a low-impact full-body workout that elevates heart rate and burns fat from all over the body, including the midsection.


In just 20 minutes, beginners can kickstart their fitness journey with rowing machine workouts. These workouts provide a full-body, low-impact exercise that elevates heart rate and burns fat. With a proper warm-up, programming the machine, and an effective workout routine, anyone can experience the benefits of rowing.

Whether it’s for weight loss or overall fitness, rowing is a popular choice. So don’t wait, jump on the rowing machine and enjoy the incredible results it brings to your health and well-being.


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