Rowing machines are a fantastic way to exercise nearly every muscle in your body while minimizing the amount of stress placed on your joints. While the machine isn't going to give you the same workout that rowing in actual boat would, you can still burn around 800 calories an hour using the machine if you push yourself.
Technique
To get the most out of your rowing machine, you're going to have to use the proper technique. Not only will this exercise your muscles to the machine's maximum potential, it will also lessen the strain you put on your legs and back. Begin each pull by bending your knees while leaning forward and setting your shins at a near vertical position. Pull back using your legs while gradually leaning back, finishing the pull with your arms, elbows back. Finish the pull with your legs completely straight and your arms all the way back and bent so the pull bar is resting against your stomach. Bend your knees, straighten your arms and lean forward with your hips to finish.
Beginner Workout
Now that you've got the technique down, it's time to focus on the workout. An example of a beginner level rowing workout would consist of about nine sessions, each session concentrating on either technique, working your muscles or distance. The first session should be easy, allowing you to become familiar with the machine with technique as the goal. Try to go for anywhere between 600 and 1000 meters with between 28 and 32 strokes per minute. The other eight sessions should alternate between distance, workout and technique, with distance sessions focusing on meters rowed, workout sessions focusing on sprints and technique sessions aimed around your actual form with lower intensity.
Intermediate
An intermediate workout consists of eight sessions with a specific goal for each. Session 1 is a 2,000-meter continuous row with an easy to medium level of effort. Session 2 consists of three 500-meter legs with the first 300 meters easy and the last 200 sprinted. Session 3 consist of three 500-meter legs with 30 seconds of rest between each. Session 4 is all distance at 2,500 meters while focusing on technique. Session 5 is 500 meters followed by five 200-meter sprints, 60 seconds rest between. Session 6 is four sets of 250 meters low and 250 meters fast. Session 7 is a steady 3,000-meter distance leg and the last session is a 2000-meter race-paced sprint.
Advanced
The advanced level workout is also a seven-session workout significantly harder than the intermediate. Session 1 is 200 meters, 400 meters, 600 meters, 400 meters, 200-meter pyramid with 30 seconds rest. Session 2 is a 5000-meter distance leg at a pace of about 20 strokes per minute. Session 3 is five one-minute splits, trying to keep your pace within 10 meters of the last split. Session 4 consists of three 400-meter legs, three 300-meter legs, three 200-meter legs with 60 seconds, 45 seconds and then 30 seconds between each. Session 5 is a 2000-meter time trial. Session 6 is a 30-minute distance leg starting slow and gradually getting harder. The last session is two one-minute legs, two two-minute legs, two three-minute legs, and two four-minute legs.
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