Try A Home Rowing Machine Workout That Works

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Need a great bodyweight or home rowing machine workout? has you covered. #indoorrowing #workout #fitness

Last updated March 13, 2020


Stuck at home with coronavirus-related closures?  We’ve got you!  Whether you have a rowing machine at home or not, read on for workouts that will help you keep your sanity and your immunity up.


You can’t make it to the gym every day, and let’s face it, some days you don’t even want to.  A home rowing machine workout is the answer.  It happens to us all at some point: It’s snowing, raining, butt cold, broiling hot.  You’ve got a sick kid.  Or maybe you just don’t feel like it.  We get it, we’ve been there.  Some days you simply need to get ‘er done at home.


Much as we love them, you certainly don’t need a formal rowing program at a gym (hopefully taught by a certified instructor) to get a great workout.  You can break a sweat and burn fat just fine doing a home rowing machine workout instead.


Workout excuses removed.  You can thank us later.


home rowing machine workout that works


Obviously we think the most awesome at-home workouts include the liberal use of a rowing machine.   But we also know that not everyone has that as an option at home, so we’ve included workouts that don’t require a rowing machine.   


Regardless of your rower/SkiErg/BikeErg access, we’ve got you covered.


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3 killer rowing machine + Bodyweight Workouts

Key term for all workouts: AMRAP = As Many Rounds As Possible (in the time prescribed).  Or as the most awesome Jen Sinkler is fond of saying: As Many Rounds As Pretty.  She’s right, you know.  Form matters!!


Try these workouts and let us know what you think.  


Got a favorite home rowing workout (or home bodyweight workout)? Share it with the world in the comments.  You can never have too many good workouts!


Workout #1

AMRAP 20 mins
Row 500 meters (or do 3 mins of other cardio – jumping jacks, jump rope, run in place, etc.)
9 push-ups
9 squat jumps
9 mountain climbers
9 jumping jacks


Workout #2

5 Rounds
Row 500-750-1000-1500-2000m (or do 3-5-7-10-12 mins.)
In between do: 21-18-15-12-9 reps of:
Air squats


Workout #3

AMRAP 20-25 mins

5 mins cardio (a rowing machine, SkiErg or BikeErg is perfect for this one)

(Add TWO reps on each round)

4 thrusters / star jumps
4 push press / push-ups
4 sumo squat with a twist
4 reverse lunges
4 sit-ups


Can’t get enough?  Want something more systematic that includes done-for-you workouts and a workout calendar that tells you how to use them?  Check out our Meter Monster and Flywheel Frenzy workout programs.


  1. Eddie on March 14, 2017 at 2:24 pm

    I’ve just completed the #1 along with my 10 yo son, lots of fun !!!! Perfect timing between the floor and the rower, thks !

    • UCanRow2 on March 14, 2017 at 2:42 pm

      Rockstars!! So glad you guys liked it.

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