Rowing - 4 Week Weight Loss Routine

If your aim is to lose weight, you'll struggle to find anything quite as effective as rowing. Rowing engages multiple muscle groups, including your legs, back, core and arms. This full-body exercise results in a higher calorie burn rate, so you can lose weight in less time. On average, you can expect to burn roughly 300 calories over a 30 minute workout.

Benefits of a rowing weight loss routine

- Increased calorie burn: High-intensity intervals boost your metabolic rate, helping you burn more calories.

- Improved muscle tone: Rowing helps build lean muscle mass, which can increase your resting metabolic rate.

- Enhanced cardiovascular health: Rowing is a great cardiovascular exercise, improving heart health and endurance.

- Mental benefits: Regular exercise can reduce stress, improve mood, and boost self-esteem.

What to expect

- 4-week program: This plan consists of 4 rowing workouts per week over 4 weeks.

- Structured workouts: Each workout features a warm-up, a main set, and a cool-down.

- Varied workouts: The routine will make use of HIIT workouts, medium duration intervals and longer steady state workout.

- Rest and recovery: Rest days are essential for recovery and growth. Take at least 3 rest days spread throughout the week, such as Tuesday, Thursday and Saturday.‍

Who is this plan for?

This plan is designed for beginner to intermediate rowers who are looking to burn calories using the rowing machine. No experience is necessary but knowing good rowing technique is important.

You can repeat this weight loss plan as and when you like. It can also be used alongside an existing strength training regime.

The key to success

- Good form is essential. Focus on maintaining correct technique and posture throughout the workout. There should not be pain or discomfort.

- Listen to your body. Take rest days when needed and adjust the intensity if necessary. Ideally try not to row 2 days in succession.

- Warm-up and cool down are crucial. Don't skip these important steps to prepare your body for each workout.

- Follow along on the app. You probably won't be able to remember the whole workout. Use our app to follow along.

- Stay hydrated. Rest periods are a great opportunity if you need to take on additional fluids.

- Diet is important. You won't lose weight if you're not eating well. Find a healthy diet to eat alongside your training.

Week by Week Progression

This weight loss program stays mostly consistent throughout the 4 weeks. This workout isn't about progressively improving, but rather maintaining strong calorie burn rates. It makes use of both high intensity interval workouts and steady state intervals.

Remember, consistency is key!

Rowing for Weight Loss Routine

Week 1

Day 1

26 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 4 minutes at 22 SPM
• 2 minutes rest
• 4 minutes at 24 SPM
• 2 minutes rest
• Repeat 1 time

Cool Down:

• 60 seconds at 20 SPM

Day 2

20 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 60 seconds at 24 SPM
• 60 seconds at 22 SPM
• 60 seconds rest
• Repeat 5 times

Cool Down

• 60 seconds at 20 SPM

Day 3

24 minutes

Warm Up

• 3 minutes at 20 SPM

Main Set

• 18 minutes at 22 SPM

Cool Down

• 3 seconds at 20 SPM

Day 4

32 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 3 minutes at 22 SPM
• 2 minutes at 24 SPM
• 60 seconds at 26 SPM
• Repeat 5 times

Cool Down

• 60 seconds at 20 SPM

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Week 2

Day 1

26 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 4 minutes at 22 SPM
• 2 minutes rest
• 4 minutes at 24 SPM
• 2 minutes rest
• Repeat 1 time

Cool Down:

• 60 seconds at 20 SPM

Day 2

20 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 60 seconds at 24 SPM
• 60 seconds at 22 SPM
• 60 seconds rest
• Repeat 5 times

Cool Down

• 60 seconds at 20 SPM

Day 3

24 minutes

Warm Up

• 3 minutes at 20 SPM

Main Set

• 18 minutes at 22 SPM

Cool Down

• 3 seconds at 20 SPM

Day 4

32 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 3 minutes at 22 SPM
• 2 minutes at 24 SPM
• 60 seconds at 26 SPM
• Repeat 5 times

Cool Down

• 60 seconds at 20 SPM

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Week 3

Day 1

26 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 4 minutes at 22 SPM
• 2 minutes rest
• 4 minutes at 24 SPM
• 2 minutes rest
• 4 minutes at 24 SPM
• 2 minutes rest
• 4 minutes at 24 SPM
• 2 minutes rest

Cool Down:

• 60 seconds at 20 SPM

Day 2

22 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 60 seconds at 24 SPM
• 60 seconds at 22 SPM
• 60 seconds rest
• 60 seconds at 26 SPM
• 60 seconds at 24 SPM
• 60 seconds rest
• 60 seconds at 26 SPM
• 60 seconds at 22 SPM
• 60 seconds rest
• Repeat 1 time

Cool Down

• 60 seconds at 20 SPM

Day 3

24 minutes

Warm Up

• 3 minutes at 22 SPM

Main Set

• 18 minutes at 24 SPM

Cool Down

• 3 seconds at 22 SPM

Day 4

32 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 3 minutes at 22 SPM
• 2 minutes at 24 SPM
• 60 seconds at 26 SPM
• Repeat 4 times

Cool Down

• 60 seconds at 20 SPM

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Week 4

Day 1

26 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 4 minutes at 24 SPM
• 2 minutes rest
• Repeat 3 times

Cool Down:

• 60 seconds at 20 SPM

Day 2

22 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 60 seconds at 24 SPM
• 60 seconds at 22 SPM
• 60 seconds rest
• 60 seconds at 26 SPM
• 60 seconds at 24 SPM
• 60 seconds rest
• 60 seconds at 26 SPM
• 60 seconds at 22 SPM
• 60 seconds rest
• Repeat 1 time

Cool Down

• 60 seconds at 20 SPM

Day 3

24 minutes

Warm Up

• 3 minutes at 22 SPM

Main Set

• 18 minutes at 24 SPM

Cool Down

• 3 seconds at 22 SPM

Day 4

32 minutes

Warm Up

• 60 seconds at 20 SPM

Main Set

• 3 minutes at 22 SPM
• 2 minutes at 24 SPM
• 60 seconds at 26 SPM
• Repeat 5 times

Cool Down

• 60 seconds at 20 SPM

FAQ

What is SPM?

In the world of rowing, SPM stands for Strokes Per Minute. It measures the rhythm and intensity of your rowing by indicating how many strokes you complete in a minute.

A higher SPM typically reflects a faster, more intense pace, while a lower SPM indicates a steadier, more controlled stroke rate.

This routine focuses on a moderate 20-26 SPM range to encourage a consistent pace while maintaining good form.

Is rowing good for losing belly fat?

Rowing can be an effective way to reduce belly fat, but it's important to understand that fat loss occurs across your entire body, not just in specific areas.

To lose fat, you need to burn more calories than you consume. Rowing is highly efficient for this because it’s a full-body workout that burns a significant number of calories. However, for optimal results, it's crucial to combine your rowing routine with a balanced, calorie-controlled diet.

This combination will help you achieve overall fat loss, including around your midsection and belly area.

How much rowing do I need to each day to lose weight?

Any time spent on the rowing machine, whether it's 15 minutes or an hour, will contribute to weight loss by helping your body burn more calories.

This weight loss plan includes 20-35 minute sessions, combining steady-state and high-intensity workouts, 4 days a week.

On average, a person can burn around 200-300 calories during a 30-minute moderate-intensity rowing session. If you weigh more, this number can rise to around 400 calories, making rowing a highly effective way to create a calorie deficit.

Can you get in shape just rowing?

Yes! You can absolutely get in shape by rowing alone. Rowing is a full-body workout, engaging multiple muscle groups with each stroke, including your legs, core, back, shoulders, and arms. This makes it highly effective for building strength and endurance throughout your entire body.

In addition to its strength-building benefits, rowing is also excellent for cardiovascular fitness. The full-body motion, combined with controlled breathing, helps improve heart and lung capacity, boosting your overall endurance.

Paired with a calorie-controlled diet, rowing is also an effective tool for weight loss, making it a well-rounded exercise for getting in shape.

Why am I not losing weight rowing?

The main culprit when it comes down to not losing weight while following a rowing routine is calorie intake. Even with regular rowing, if you are consuming more calories than you burn, you will not lose weight. You must make sure you are in a calorie deficit.

If you feel like you're stuck in a rut, consider logging everything you eat along with their nutritional values. Many people find that a simple change to their diet can have dramatic results.

If your diet is definitely on track, make sure you're getting adequate rest. Overtraining can result in elevated cortisol levels which can actually contribute to gaining weight. If you follow the weight loss routine above, there is plenty of recovery included.

The other main thing to consider is whether you are pushing yourself ienough in your workouts. If your workouts are too easy you might noe be rowing with enough intensity. You need to be pushing yourself to maximise your calorie burn.

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