How to Lose Weight Fast With a Rowing Machine

The rowing machine is a great piece of exercise equipment.
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You can use a rowing machine to burn calories, while also cutting some calories from your diet, to lose weight at a safe rate of 1 to 2 pounds per week. A rowing machine workout plan for beginners provides a full-body workout that strengthens your muscles and gets your heart pumping.

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Rowing Machine Benefits

The American Council on Exercise explains that rowing is a great way to improve your physical fitness and lose weight, because it conditions your arms, legs, shoulders, back and cardiovascular system.


Read more: What Are the Benefits of Rowing vs. Running?

In fact, Harvard Health Publishing says that while most machines work only certain parts of your body, rowing machines come as close to providing a full-body workout as possible for a machine. According to the International Sports Sciences Association (ISSA), rowing machines get almost your whole body involved in each stroke.

The ISSA lists all the muscles that rowing engages. In your lower body, rowing works the glutes, hamstrings, quads and calf muscles. The first part of the pulling action involves your triceps, deltoids, wrist extensors and flexors, pecs, trapezius muscles and rhomboids. You engage your biceps as you complete the pull-back and bring the handle all the way to your midsection. Rowing also works several muscles within your core, including the abs and obliques.


The ISSA also points out that unlike running, which is a high-impact activity (whether on a treadmill or outside), rowing is a low-impact activity. Low-impact activities put less strain on your joints, thereby lowering your chances of getting injured or suffering pain.

You can opt to use a rowing machine at a gym or health club near you, or purchase one for your home. Rowing machines are in fact a good choice of equipment for your home, since many of them fold up and can be stored easily. The prices of rowing machines can be as low as $100 and as high as thousands of dollars, so you can choose the model that's appropriate for your budget and fitness goals.


Rowing Machines and Weight Loss

The ISSA explains the benefits of using a rowing machine for weight loss. Rowing machines offer you a workout that combines two types of exercise: cardio and strength training. Cardio, also known as aerobic exercise, raises your heart rate, improves your cardiovascular fitness and helps you burn calories. Strength training, also known as resistance training, helps you build muscle. The more muscle you build, the higher your metabolic rate, and the more calories your body burns every day.

Read more: Rowing Machines in Comparison to Other Cardio


So, how exactly does burning calories equate with weight loss? The Mayo Clinic describes the relationship between calories and weight. Calories are a unit of energy. The food you eat contains calories, which give you the energy to go about your day. If you consume more calories than your body can use in a day, the excess calories are stored in your body as fat. This fat remains in your body until you burn it.

According to the Mayo Clinic, 1 pound of fat is equal to roughly 3,500 calories. If you want to lose 1 pound of weight a week, you need to create a calorie deficit of around 500 calories on each day of that week. Similarly, if you want to lose weight at a rate of 2 pounds per week, you need to create a calorie deficit of 1,000 calories per day for a week. The Centers of Disease Control and Prevention cautions against trying to lose weight at a faster rate.

The Mayo Clinic says you can achieve the calorie deficit you require for weight loss in two ways. One way is to eat fewer calories, forcing your body to rely on stored energy. The other way is to burn more calories through exercise.

However, the best way to lose weight is through a combination of diet and exercise, according to an August 2012 study published in the journal Obesity. For instance, if you need to create a calorie deficit of 500 calories per day, instead of relying on diet or exercise alone, you could cut 250 calories from your daily diet and exercise so that you burn 250 additional calories per day.

Just don't let your calorie intake drop too low as that could endanger your health; Harvard Health Publishing says women need to consume a minimum of 1,200 calories per day and men need to consume at least 1,500 calories per day.

By helping you burn calories, rowing contributes to the exercise component of your calorie deficit. You're probably wondering how many calories you burn in a rowing session. Harvard Health Publishing says it depends on factors like your weight and the length and intensity of the exercise session.

Calories Burned During 30 Minutes of Stationary Rowing

125-Pound Person

155-Pound Person

185-Pound Person

Rowing at Moderate Speed




Rowing at Vigorous Speed




Source: Harvard Health Publishing

In addition to weight loss, using a rowing machine also helps with other aspects of physical fitness. A small September 2014 study published in the journal Bio-Medical Materials and Engineering found that using a rowing machine helped lower participants' body-fat percentage, and improved endurance, flexibility and agility.

Read more: How Often Should I Use the Rowing Machine?

Get Your Rowing Form Right

According to the ISSA, each rowing cycling consists of four parts. It's important that you get your form right in each of these parts, to reduce your chances of injury and maximize your gains from the workout.

Part 1: The Catch

When you sit on the rowing machine, this is the starting position.

  • Grasp the handles of the machine and place your feet flat against the footrest, with your knees bent and your shins almost perpendicular to the ground.
  • Keep your back straight, your shoulders slightly ahead of your hips and your core engaged. Avoid hunching or rolling your shoulders.

Part 2: The Drive

This is the part where you pull backward.

  • Keeping your back straight and your core engaged, first push back with your legs and then pull with your arms. Don't push and pull at the same time.
  • Once your legs are completely straight, continue pulling with your arms, leaning your torso backward. Don't go too far beyond 90 degrees.

Part 3: The Finish

This is the position you should be in at the end of the drive, before you start coming back to the starting position.

  • Your back and legs should be straight, your shoulders relaxed.
  • Your core should be engaged and your elbows should be bent, so that the handle is almost at your midsection.

Part 4: The Recovery

This is the part where you return to the starting position.

  • Straighten your arms first, then lean forward at the hips and bend your knees as you move forward.
  • Keep your knees straight, they shouldn't bow outward.

Read more: Switch Up Your HIIT Workout With These Rowing and Dumbbell Intervals