Rowing Workouts To Get Your Summer Body

Summer is just around the corner, and if you’re looking to get in shape for the beach, look no further than rowing workouts. Rowing is an excellent exercise method that provides both cardio and strength benefits. A rowing machine can tailor your training to your fitness level by increasing or decreasing the resistance. Plus, it’s a low impact on your joints. This guide provides an overview of the different types of rowing machines available, and some suggested workouts to help you reach your summer body goals.

Rowing Workout 1: HIIT

High-intensity interval training (HIIT) is a form of exercise that combines bursts of intense activity with short periods of rest. This type of workout is highly efficient and can help you quickly reach your summer body goals. HIIT also has many other benefits, including boosting your metabolism and improving your overall fitness.

For those looking to incorporate rowing into their HIIT routine, here are some suggested HIIT rowing workouts:

• Warm-up: Row for three minutes at a leisurely pace.

• Work phase 1: Perform eight 30-second intervals of high-intensity rowing, followed by 30 seconds of rest.

• Work phase 2: Perform 4 x one-minute intervals at high-intensity rowing, followed by a one-minute rest between intervals.

• Cool down: Row for three minutes at a leisurely pace.

• Warm-up: Row for five minutes at a leisurely pace.

• Work phase 1: Perform 10 x 30-second intervals of high-intensity rowing, followed by 30 seconds of rest.

• Work phase 2: Perform 5 x one-minute intervals at high-intensity rowing, followed by a one-minute rest between intervals.

• Work phase 3: Perform 8 x 45 seconds of high-intensity rowing with 45 seconds of rest in between.

• Cool down: Row for five minutes at a leisurely pace.

• Warm-up: Row for three minutes at a leisurely pace.

• Work phase 1: Perform five one-minute intervals of low-intensity rowing combined with five pushups, followed by 30 seconds of rest.

• Work phase 2: Perform five one-minute intervals at high-intensity rowing combined with ten squats, followed by a one-minute rest between intervals.

• Work phase 3: Perform eight 45-second intervals of high-intensity rowing combined with 15 burpees, followed by 45 seconds of rest between intervals.

• Cool down: Row for three minutes at an easy pace.

Rowing Workout 2: Steady State

Steady-state cardio is one of the best ways to get your summer body. It’s a low-intensity exercise that can be done for long periods and burns calories while strengthening muscles and building endurance. One of the best types of steady-state cardio is rowing. Rowing is an efficient full-body workout that raises your heart rate, builds strength and helps you burn calories to achieve your desired physique.

Here are 3 steady-state rowing workouts that will help you get into shape this summer:

• Warm-up: Row for five minutes at an easy pace.

• Work phase 1: Perform 15 minutes of steady-state rowing at a moderate intensity level.

• Work phase 2: Row for two minutes at a higher intensity, followed by two minutes of rest. Repeat this four times.

• Cool down: Row for five minutes at an easy pace.

• Warm-up: Row for five minutes at an easy pace.

• Work phase 1: Perform 20 minutes of steady-state rowing at a moderate intensity level, increasing the resistance every three minutes.

• Work phase 2: Row for 30 seconds at a higher intensity, followed by 30 seconds of rest. Repeat this nine times.

• Work phase 3: Increase the resistance and row for one minute at a light-medium pace, followed by one minute of rest. Repeat this six times.

• Cool down: Row for five minutes at an easy pace.

• Warm up: Row for five minutes at an easy pace.

• Work phase 1: Perform 15 minutes of steady-state rowing at a moderate intensity level, increasing the resistance every two minutes.

• Work phase 2: Row for one minute at a high intensity, followed by one minute of rest. Repeat this eight times.

• Work phase 3: Increase the resistance and row for 30 seconds at a light-medium pace, followed by 30 seconds of rest. Repeat this ten times.

• Cool down: Row for five minutes at an easy pace.

Rowing Workout 2: Cross-Training

Cross-training is a fantastic way to lose fat and get a better body by mixing different exercises to challenge your body in new ways. It helps to reduce the boredom that can accompany traditional workouts and prevent a plateau in your fitness level. By including a mix of cardio, strength, and flexibility training, cross-training can help you to burn calories, increase lean muscle mass, and improve overall fitness.

If you’re looking for a specific cross-training workout to help burn fat and build muscle, consider combining a rowing machine with weight-lifting exercises. The rowing machine offers a full-body activity that is low-impact but high-intensity, making it an excellent option for anyone looking to burn fat and improve cardiovascular fitness. Meanwhile, weight-lifting exercises can help build lean muscle mass, which can help you burn more calories throughout the day.

Here are two examples of cross-training workouts that combine rowing and weight lifting:

1. Warm-up: Start with 5-10 minutes on the rowing machine, gradually increasing the intensity to increase your heart rate.
2. Deadlifts: 3 sets of 8 reps. Focus on form and keep your back straight throughout the exercise.
3. Rowing Intervals: 5 sets of 500 meters, with 1-2 minutes of rest between intervals. Aim to row at a high intensity, pushing yourself to maintain good form and speed throughout.
4. Dumbbell Bench Press: 3 sets of 12 reps. Use a weight that challenges you but allows you to maintain good form throughout.
5. Plank: Hold for 30 seconds to 1 minute, focusing on engaging your core muscles.
6. Rows: 3 sets of 12 reps on each arm. Use a moderate weight and focus on pulling your elbow back and squeezing your shoulder blades together.
7. Cool-down: Finish the workout with a 5-10 minute cool-down on the rowing machine, gradually lowering the intensity to bring your heart rate back down.

1. Warm-up: Begin with 5-10 minutes of light cardiovascular exercise, such as jogging on a treadmill or using an elliptical machine. Gradually increase the intensity to get your heart rate up.
2. Barbell Squats: 3 sets of 8 reps. Use a weight that is challenging for you but still allows you to maintain good form throughout the exercise.
3. Jump Rope Intervals: 5 sets of 1 minute, with 30 seconds of rest between intervals. Use a weighted jump rope if you want to increase the intensity.
4. Dumbbell Lunges: 3 sets of 10 reps on each leg. Use a moderate weight and focus on keeping your knee in line with your toes as you lunge.
5. Pushups: 3 sets of 12 reps. Focus on maintaining good form and keeping your core engaged throughout the exercise.
6. Box Jumps: 3 sets of 10 reps. Use a plyometric box that challenges you but is still within your skill level.
7. Kettlebell Swings: 3 sets of 12 reps. Use a weight that is challenging for you, but still allows you to maintain good form throughout the exercise.
8. Burpees: 3 sets of 10 reps. Focus on maintaining good form and keeping your core engaged throughout the exercise.
9. Cool-down: Finish the workout with 5-10 minutes of light cardiovascular exercise, gradually lowering the intensity to reduce your heart rate.

Remember, cross-training is all about mixing up your workouts to challenge your body in new ways, so feel free to modify this workout to suit your needs and preferences. As always, consult a qualified fitness professional before starting any new exercise program.

Rowing workouts can be an excellent choice for anyone looking to get in shape before summer. Whether you’re a beginner or an experienced rower, plenty of different workouts and techniques can help you burn fat, build muscle, and improve your cardiovascular fitness. From high-intensity interval training to steady-state endurance workouts, rowing offers a versatile and effective way to get the desired results.

Of course, staying safe and avoiding injury is essential when starting a new exercise program. Be sure to warm up properly before each workout, use proper form and technique, and gradually increase the intensity of your workouts as you become more comfortable with the movements. And as always, make sure to consult with a qualified fitness professional before beginning any new exercise program.

With these tips and workouts in mind, you can maximise your time on the rowing machine and achieve your fitness goals before summer arrives. So why wait? Start incorporating rowing workouts into your fitness routine today and prepare for serious gains.