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

‍

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

‍

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

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