Rowing with Rowing Machine
Excellent full-body low-impact cardio
CardioBeginnerCardioPull
At a glance
| Muscles worked | Primary: Back and legs. Secondary: core, shoulders |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Cardio · Pull |
| Sets & reps | 4 sets × 15-30 minutes |
| Estimated calories burned | ~300 kcal |
How to do it
- Step 1: Set proper foot position
- Step 2: Drive with legs first
- Step 3: Follow with body lean and arm pull
- Step 4: Reverse sequence on recovery
- Step 5: Maintain strong core
Equipment
- Rowing machine optional
Coaching tips
Benefits
Excellent full-body low-impact cardio
Common mistakes
Overusing arms or rounding the back
Make it harder
Increase distance or stroke rate
Make it easier
Shorter steady rows
Breathing
Inhale on recovery, exhale on drive
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore cardio exercises
Side to Side Kettlebell Swings
Intermediate · 4 sets × 30-45 secondsYoga
Beginner · 3 sets × 30-60 minutesAgility Hurdle Jumps
Intermediate · 4 sets × 8-10 hurdlesTop and Bottom Kettlebell Swing
Intermediate · 4 sets × 30-45 secondsPickleball
Beginner · 4 sets × 20-40 minutesBasketball
Intermediate · 4 sets × 30-60 minutesGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.