Rowing
Outstanding full-body cardio with excellent posture benefits
CardioBeginnerCardioPull
At a glance
| Muscles worked | Primary: Back and legs |
|---|---|
| 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 stretcher position
- Step 2: Drive with legs first
- Step 3: Follow with body and arms
- Step 4: Maintain strong core
- Step 5: Sequence the recovery smoothly
Equipment
- Rowing machine or boat optional
Coaching tips
Benefits
Outstanding full-body cardio with excellent posture benefits
Common mistakes
Overusing arms or rounding back
Make it harder
Increase stroke rate or distance
Make it easier
Shorter steady-state rows
Breathing
Inhale on recovery, exhale on drive
Build a workout with this exercise
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Beginner · 4 sets × 10-20 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.