Rowing for Weight Loss

Updated Feb. 17, 2020

 

What’s your biggest goal related to rowing? If you’re like most people, you’d love to use the machine to drop some weight. “Rowing for weight loss” and similar terms are perennial favorite Google searches.

 

New year, new month or just new week, it’s the number one goal that people have when it comes to rowing and their health.

 

And with good reason!

 

The rowing machine is a GREAT tool for weight loss, one of the best around.

 

It’s low-impact and at the same time, it targets virtually every muscle on every stroke, allowing you to burn as much as 800 calories per hour or more.

 

Super efficient, super effective and safe, especially when you do it with a certified instructor.

 

Rowing has helped countless people in our UCanRow2 community lose weight and keep it off. Me included!

 

what’s the best way to lose weight on the rowing machine?

 

We often hear from people who have set BIG meter targets rowed in a short period of time as their strategy for losing weight.

 

That’s great if it works for you, but it may not be what works well over time, and there are definitely some important factors to consider in implementing such a strategy.

 

A decade ago, my approach to rowing and weight loss was to row as many meters as I could, as many days of the week as I could.

 

If I’m completely honest, hours and hours of straight cardio was probably never the right thing. It just worked in the beginning because I was moving consistently.

 

Here’s the deal: Particularly when you’re rowing for weight loss purposes, doing hours and hours of steady-state training can be counterproductive.

 

Whaaaat? You mean my 20k-a-day-every-day strategy isn’t a winner?

 

Quite possibly not, especially over the long haul.

 

Here’s the problem with that kind of “chronic cardio”:

 

  • It doesn’t help build significant strength as much as resistance training does

 

 

  • Even though rowing is a great calorie burner, it’s still easy to eat back those calories – and more – if you’re not careful. Especially since rowing can make you really hungry. The laws of thermodynamics haven’t changed, friends. To lose weight you need to create a calorie deficit.

 

 

  • Rowing is a repetitive motion as well as being a great total-body non-impact activity. Too much of a good thing is still too much. I dealt with a lot of tennis elbow when I was rowing 2+ hours a day back when I initially lost my weight. All these years later, it still comes back on occasion when I go too hard.

 

 

  • Particularly as we age, too much exercise can be perceived by the body as a stressor. The body doesn’t distinguish between “good stress” and “bad stress.” If you’re menopausal or dealing with other issues where stress management is critical, you really want to pay attention to this.

 

 

So if your “Just Row” workout won’t get you there, what will?

 

 

  • SOME steady-state, moderate-intensity long rows yes, one or two workouts a week.

 

  • Higher-intensity workouts. The kind that get you really breathless and that you can’t do for very long. Think a few minutes of rowing hard followed either by an easy-rowing (paddle) break or getting off the machine and doing other exercises or stretches.

 

  • Lifting Heavy Things: Your bodyweight is a great place to start for this, but also adding additional weight with dumbbells, kettlebells, or machines if you have them. You don’t have to get fancy though. Soup cans or milk jugs filled with water or sand make good weights, too. 

 

  • A good amount of NEAT aka non-exercise activity thermogenesis. That’s just plain no-sweat movement to you and me. Walking, fidgeting, super easy peddling on a BikeErg or other stationary bicycle.

 

Even very light rowing might fall into this category as long as you’re not getting breathless. That 10k-steps-a-day goal you have? It fits here. So does stretching and restorative yoga.

 

The more the better on this one.

 

  • Don’t forget the rest! Resist the temptation to work out 7 days a week. Your body needs rest and recovery, too. That’s when your muscles rebuild from the strain you intentionally put them under during your workouts.

Keep this mantra in mind: “You progress in the rest.”

 

 

Plan on at least 1-2 days of rest per week and as many as 3 depending on how hard you’re going in your workouts.

 

 

How can you tell if you need more rest? If you’re feeling tired all the time, if your results in the gym go down rather than up, if your sleep quality declines, if your previously easy workouts consistently feel hard, if you’re super sore all the time. More info on overtraining here.

 

  • Get Your Zzzzs: You’ve heard a million times that sleep is essential for so many of our body’s functions and processes to work their best. It’s just as true for weight loss.

 

If you’re not getting adequate sleep losing weight will be SO much harder. So make bedtime and sleep hygiene a priority! Want more help with this? Check out this interview we did with a sleep expert.

 

 

Sample Rowing Workouts for Weight Loss

 

 

Ok! So what workouts can you do to get started down the road to a lighter you?

 

[As always, check with your doctor before beginning any rowing program and be sure that you are cleared to do this exercise.]

 

if you’re a beginner at rowing

 

If you’re brand new to rowing, start by rowing just for 3-5 minutes at a time. Then get up, stretch, grab a drink, see how you feel.

 

Work your way up to doing 3 rounds of 5-6 minutes, maybe trying a few harder strokes along the way.

 

Once that feels comfortable, and you can row for 20-30 minutes without stopping, you are ready to move on to more.

 

For that long workout we mentioned above, set a goal of getting to where you can row 30 minutes to an hour at a moderate pace. Pop in your headphones and your favorite tunes or a movie. Row steadily at a pace where you could talk but don’t want a long conversation.

 

If you’d like to break that workout up to keep it interesting, try working up to doing 3 rounds of 10 minutes of rowing with 5 to 10 minutes of easy rowing recovery time in between.

 

Mix up your workouts!

 

Variety is the spice of life and the antidote to boredom. Do, however, try to do the same type of workout on the same day each week.

 

Having a framework like that has been shown to support fitness.

 

Once you’re feeling more comfortable with your rowing and are ready to progress, mix in some interval training (the undefined rest feature on the Concept2 rowing machine makes this easy).

 

For starters try:

 

workout 1

 

1-3 rounds of 5-10 minutes of rowing at 22-24 strokes per minute

10 push-ups

10 high knees

10 sit-ups

 

WORkout 2

Terrific Tens (From our upcoming book 101 Best Rowing Workouts)

 

1-5 Rounds

 

Row 2 mins.
10 crunches
10 squats (with a TRX or other support if needed)
10 push-ups (off a wall or box if needed)

 

If you have weight equipment available try:

 

workout 3

 

1-3 Rounds

 

Row 1000 meters

10 dumbbell presses

10 bicep curls

10 dumbbell lateral raises

10 bodyweight or weighted squats

 

Want more help with this?

 

  • RowReady on Demand is our online course for beginners or anyone who wants a comprehensive, done-for-you way to master the rowing machine.

 

 

What questions do you have on this topic? Drop them in the comments, we’d love to help!

Best Gifts for Rowers

 

If you’re like us, you’re always on the lookout for the best gifts for rowers. We can be hard to buy for!

 

If you’ve got a rower on your gift list you know what a challenge it can be to find things they’ll love. You have YOUR favorite seat pad or pair of erging shoes, but what if your gift-ee doesn’t roll that way? 

 

Ah, the struggle is real! 

 

Have no fear, we’re here to help! We’ve put together a list of some of our favorite indoor rowing and rowing-related products to help you the next time you need the perfect birthday, holiday, or anniversary gift.  UCanRow2 rower tested, and approved!

 

Scroll on down for the list. Check back often, too. We’ll update this list with new products as we get a chance to test them and love them. 

 

Happy gifting!

 

 

Best Gifts for Rowers

 

ROWING JEWELRY

 

We asked our friends at Rubini Jewelers to make us some special pieces that would celebrate the indoor rower on your list. We’re biased, of course, but these are some of our favorite gifts for rowers!

 

1. Erger Pendant

Sterling Silver Erger Pendant 

This raised, sterling silver pendant is another UCanRow2 exclusive design. Make your allegiances known to the world: Shout it from the rooftops, “Indoor rowing is MY sport!”

 Buy it now!

 

 

2. Erg Flywheel Post Earrings

Rowing Ergometer Flywheel Post Earrings

 

These iconic, classic circle stud earrings are a must-have! Designed for us exclusively by Rubini, these sterling silver, flywheel-inspired earrings are subtle, but will catch the eye of all your erging friends, who will instantly be in on the joke.

 

Want them as dangles? Or cufflinks? Rubini can do that too! Drop them an email at info@rubinijewelers.com and ask. Tell them we sent you!

 Buy it now!

 

3. Erging Rower Brooch

Erging Rower Pin

 

This intricate brooch is crafted with quality sterling silver will be a finishing touch for all rowing lovers.

Buy it now!

 

SNAX!

4. Erg! Bars

Assortment 60 ERG! Bars - Event or School Program?

Could there be a more perfect snack for an indoor rower?? We think not!

 

Bonus, these energy bars taste delicious! They’re also minimally processed and nutrient-dense, pretty much the perfect snack for your next Hour of Power erg session.

 

12 flavors to choose from! (A favorite: Apricot P’Butter.)

 Buy it now!

 

GEAR

 

 

It’s so hard to pick a favorite here. We love so many fitness apparel brands (Athleta especially!), but the gear from JL Athletics that’s made by rowers, for rowers, is hard to beat. Here are our go-tos. 

 

 

6. Compression Wick Trou

Image result for compression wick trou

 

 

Moisture-wicking compression shorts are our go-to shorts. Basic but super comfortable, durable and affordable.

We LOVE Athleta tights too, but these last better than anything.

 Buy it now!

 

7. The Fat Ergos Collection 

bottoms tights trou workout pant sweats sweatpants shorts capri bibshorts Fat Ergos Trou Navy Fat Ergos $10-$50, Bottoms, Men's, Original Trou, Trou, Women's $42.95 Size XSmall JLAthletics

 

 

If the erg is your jam, is there really any other way to play? We especially love these shorts that are festooned with ergs (especially because the seat is double-lined to protect your back end during those long erging sessions). They’ve got other styles, too, including unis. Dress it up for your next 2k race!

Buy it now!

 

 

 

8. Vertical Houndstooth Comfy Tights

Image result for Vertical Houndstooth Comfy Tights

 

 

These tights are so comfy; you won’t want to take them off.

 

Perfect if you row in the garage or anywhere else that’s chilly.

 

High-performance knit with a cotton-comfy stretch is designed for comfort and durability.

 Buy it now!

 

9. Women’s Polyrpro Erg Trou

Image result for Women's Polypro Erg Trou

 

 

 

Dreaming of a longer erg short with a yoga-style waistband (no drawstring)?

You’ll love this soft and flexible construction.

 But it now!

 

10. Tablet Mount for Indoor Rower

 

 

 

If you know a Concept2 rower who likes to watch movies or do online workouts while they row (or BikeErg), this might be JUST the thing to put under their tree!

No more propping the iPad up on a random collection of boxes and books and hoping against hope it doesn’t fall over on your next power 10!

 Buy it now!

 

 

 

 

 

 

Need other ideas?

A stocking stuffer, perhaps, or a small thank-you gift? Our certified instructors are FULL of great ideas!

 

  • Seat pads

 

  • AirPods for wireless rowing

 

  • Phone cradle for Concept2 monitor

 

  • Spotify subscription

 

  • Deep blue essential oil rub from DoTerrra for sore muscles

 

  • Tower fan so you can row with a breeze

 

  • Rock My Run music app subscription

 

  • Wod & Done thumb protection tape for long rows

 

  • 3-in-1 oil and a fresh rag for chain oiling and other maintenance

 

  • Batteries for the monitor

 

  • Cycle by Body Glide to prevent chafing on long rows

 

  • Microfiber cloths for erg and sweat cleanups

 

  • Spray bottle of glass cleaner to wipe down the erg. antibacterial clothes for the handle and seat

 

What did we miss?

 

What’s missing on this list that you can’t live without, and we shouldn’t either? Drop it in the comments below and maybe we’ll add it to the next update!

Crush the Gym With A Rowing Workout Warm Up

 

Let’s talk workout prep! What’s your typical workout warm up like?

 

If you’re like most people, left to your own devices you’ll spend less than 5 minutes doing something where you’re randomly moving. You’re like to be paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

 

We get it, we’ve all done it. Especially when we’re in a hurry or coming into the workout feeling frazzled and still “buzzing” from the rest of our day.

 

Here’s our CALL to you: Don’t waste the WORKOUT warm up!

 

A few minutes of chatter or TV is totally fine and a welcome respite. But after that, you need to get serious about ramping it up.

 

It’s super important, both physically and mentally.

 

The warmup is your chance to:

 

  • prepare your heart, muscles, and joints for the harder effort of the workout ahead

 

  • refresh your muscle memory and drill into your rowing technique so you can get the most out of your workout and prevent injury (if you’re doing a rowing workout that day

 

  • shake off the rest of the day and transition mentally into your workout

 

Your workout time is self-care, friend! Give yourself the gift of giving it your full attention.

 

Don’t just think you can spend 2 or 3 minutes and call it good, either.

 

The older we get the more workout warm up we need.  But no matter how old we are, we still need to dedicate at least 5-10 minutes to getting our engine going.

 

A quick way to tell if you’ve warmed up properly: You’ve broken a sweat by the end of it and you’re breathing a little harder, but you’re not completely out of breath.

 

Even if your main workout doesn’t involve rowing, the erg and its total-body, non-impact exercise is a fantastic place to prepare for any other kind of effort.

 

PS: They also make fabulous beginner rowing workouts. Pick one you like, do a round, and check in with how you’re feeling. Then do a second or even a third time through if you’re feeling up for it!

 

Try This: Workout Warm Up on the Rowing Machine

 

Here are three warmups we love. They’ll get you ready for your workout, and you’ll have fun doing them, too!

 

Whichever workout you pick, do a few minutes of easy rowing first. If rowing at full slide (coming all the way to the catch position) doesn’t feel good at the very beginning, this is your chance to warm up into it. Start out rowing at half- or three-quarters slide first!

 

Want some technique refreshers and drills to work on while you warm up? Our YouTube channel and our RowReady training program are chock-full of drills and other helpful rowing hints.

On to the workouts!

From our RowReady workout program

4 minutes at a stroke rate of 22 strokes per minute

3 minutes at 24 spm

2 minutes at 26 spm

1 minute at 28 spm

 

From our upcoming book 101 Best Rowing Workouts

For each round, row 10 strokes at the prescribed stroke rate, then 20 strokes at whatever rate feels comfortable for a warmup. On the early rounds, that rate may actually be higher than what you’re doing on the 10 “on” strokes.

 

Round 1: 10 strokes at 20 spm

Round 2: 10 strokes at 20 spm

Round 3: 10 strokes at 22 spm

Round 4: 10 strokes at 22 spm

Round 5: 10 strokes at 24 spm

 

An on-water rowing classic

Total time: 15 mins (approx.)

1 stroke hard, one easy

2 strokes hard, two easy

And so on up to 10 strokes hard, 10 easy

 

No prescribed stroke rates here, just do what feels like a good effort on the hard strokes and catch your breath on the easy strokes.

 

BONUS: Row Along With This Workout Warm up

Do the all-important pick drill plus a stroke rate pyramid with Master Instructor (and Olympian) Heather Alschuler! Ready to row in under 10 minutes!

 

 

Try these warmups and let us know in the comments which one was your favorite!

 

Want to add on a full-on workout after the warmup?

These should do the trick:

 

UCanRow2 Basic Workouts

Meter Monster & Flywheel Frenzy training programs

Monster Meter endurance rowing workouts

 

Tweetables:

 

 

 

5 Row Machine Workouts Rowers Love to Hate

 

5 row machine workouts that rowers love to hate - use these to build your rowing machine endurance

 

 

When was the last time you did a longer row machine workout? Like one that took you 30 minutes or more.

 

Does the very thought make you want to tear your hair out? We get it! These days everyone wants to stick to the workouts we can get through in 25 minutes or less.

 

We LOVE that approach too, and they’re the bread and butter of our UCanRow2 workouts.

 

But there are very good reasons why you should mix in a longer workout or two a week:

 

3 reasons why you should do endurance workouts

 

They help build your cardio base, which will not only give you more stamina on the rowing machine, it will help you do things like take long walks in the woods, ride your bike for multiple miles or chase after children or grandchildren for hours.

 

They give you a different kind of challenge. Research has found that in general, the more you switch things up, the better your results (unless you’re following a specific training plan, of course.

 

They help you get better at rowing. Better rowing = better results.

 

There’s tremendous value in simply putting in the time to master your rowing technique.

 

Can you learn to row well 500 meters at a time? Eventually, maybe. But you’ll get way more bang from your buck with at least some dedicated time.

 

With that in mind, we asked Cassi Niemann and Cheryl Arends, two of our master instructors who also do quite a bit of on-water racing, for some of their favorite dryland rowing workouts.

 

Or maybe better put, erg workouts they love to hate.

 

These workouts are all-rowing, sometimes longer than usual, and often more specific about the prescribed stroke rating (the number of strokes you take in a minute).

 

Try these workouts as a nice way to switch it up, build some cardio base or practice your sprints. And channel your inner on-water racer.

 

5 row machine workouts that rowers love to hate

To warm up:

 

Here’s a 10-minute warmup number that Cassi’s boat club likes to do:

4 minutes at 22 strokes per minute
3 mins at 24 spm
2 mins at 26 spm
1 min at 28 spm

NOTE: We’re old, so we would try to do a few more minutes at 22 spm if we have time.

 

To work on speed:

 

WORKOUT 1

Three rounds of 6 minutes with a 3-minute paddle rest in between:

2 mins at 20 strokes per minute
1 min at 26 spm
2 mins at 22 spm
1 min at 28-30 spm

 

NOTE: In rowing you don’t stop until the workout (or the race!) is over. Instead, you “paddle,” by rowing easy with no pressure.

 

 

WORKOUT 2

6 rounds of 1000 meters at mid-race pace (you could give a one- or two-word answer to a question but not more).

 

Do the first three rounds using a racing start. On the last three rounds ramp up as you start the piece, then sprint to the finish.

 

 

WORKOUT 3

Row the following pyramid:

250m – 500m – 750m – 1000m – 750m – 500m – 250m, with 3 mins paddle rest between each piece.

 

To work on endurance:

 

WORKOUT 1

2 25-minute rounds at 18-20 spm

 

NOTE: Our 10 ways to kill 10K post might help you get through this one.

 

 

WORKOUT 2

12-minute rounds at 16-19 strokes per minute, working on driving powerfully and a S-L-O-W recovery.

 

Cheryl’s crew does 6 rounds of this (OMG!).  Listen to your body and cut that back as needed. We recommend starting with no more than TWO rounds and taking it from there.

 

If you’re doing this correctly, by driving HARD (but smoothly) off the catch and then really taking your time on the recovery, you’ll be breathing hard despite the slow stroke rate and you’ll probably feel it in your glutes.

 

 

 

5 rowing workouts that rowers love to hate

 

Whew! We’re sweating just thinking about these row machine workouts.  If you try one we’d love to hear how it goes; drop a comment below.

 

And we’re always looking to help you with your fitness, nutrition and mindset challenges, so let us know what’s on your mind and we’ll cover it in a future post.

 

 

 

For further reading:

 

Want to try some other meters-only row machine workouts? Check out our endurance rowing workouts.

Need help to get started with rowing? Our RowReady beginner rowing program is perfect.

Want a done-for-you training program of row machine workouts? Have a look out our #MeterMonster program.

Test your newfound endurance skills with our 10 ways to kill a 10K row.

Want to get a new workout in your inbox every week? Sign up for our newsletter.

Try This: Father’s Day Workout for Rowers

What better way to honor dad than by doing a rowing workout out with him? Grab a Father's Day workout - or three!

 

 

Fathers get no respect when it comes to their special day.

 

Tools and ties, yes. But do a keyword search for “Father’s Day workout” and the term isn’t even searched enough to rank as something that’s highly sought after. Never mind a father’s day workout on the rowing machine, which we think is the best kind of workout for dads, obvi.

 

We’re here to change that.

 

We put our heads together with our certified instructors and came up with 4 brand new rowing workouts (or SkiErg or BikeErg) that would be great ways to celebrate dad on Father’s Day, or any other time. Because every day is a great day to lift up the big guy, right?

 

 

Three of these sweat fests are interval workouts that will have you on and off the rowing machine. The fourth is a chance to see what you can do with a challenging rowing-only workout. That’s just how some dads like to roll with their Father’s Day workout, and we’re cool with that.

 

Try them and see what you think, then post your thoughts and results in the comments.

 

A NOTE BEFORE WE BEGIN: These workouts assume that everyone rowing has some experience on the machine. As always, let your fitness and your gut be your guide.  The rowing machine meets you where you are and takes you as far as you want to go. That means that YOU can decide every day how hard you want to work.

 

If this will be your or dad’s first rowing workout, or one of them, be sure he checks with his doctor before beginning any new physical activity.

 

Bring on the Father’s Day Workout!

 

Father’s Day Workout #1

 

This workout, a descending ladder of push-ups mixed with rowing, one comes courtesy of Certified Instructor Jake Ballestrini of ErgX Fitness in Uncasville, CT.

 

“Growing up, my dad always used to base one’s strength on how many push-ups you could do in a row,” Jake says. “So this screams Father’s Day to me.”

 

PUSH-PULL

Do a descending ladder of 15 down to 1 push-ups, with a 200-meter row in between each set of push-ups.

That means that you will first do 15 push-ups then row 200 meters. Then do 14 push-ups, row 200 meters, and so on until you get down to 1 push up and 200 meters.

 

For those of you counting at home that means you will do a total of 3000ish meters of rowing and a whooooole lot of push-ups (120 to be exact). Adjust as needed as fatigue sets in by making the push-ups easier.  Form first always, so if you need to drop to your knees, do your push-ups with your hands on a box or off a wall, do that.

 

Ain’t no shame in scaling, and this one will catch up with you!

 

It’s a great workout for any time of year, though, because push-ups are a perfect complement to the pulling motion of rowing. Yay for muscle balance!

 

 

FATHER’S DAY WORKOUT #2

 

Here’s a workout they love at Elite Athletic Development / CrossFit Arlington Heights in Arlington Heights, IL. Certified Rowing Instructor Karen Inman dreamed up this CrossFit-style workout. It’s a bit more advanced than the first workout and it follows a theme we love to do with holiday and birthday workouts: Include the month and date in the class design.

 

KEEPIN’ IT 1600

Buy In: 1600m Row or SkiErg (double the meters on the BikeErg)
+
16 Dad (Man) Makers
* 6 Sculling Sit-Ups or regular every 4 Man Makers
+
Cash Out: 1600m Row or SkiErg (Double the meters on the BikeErg)

 

 

Father’s Day Workout #3

 

Do IT For Dad

Six rounds:

 

Row 600m (double the meters on the BikeErg)

16 KB swings

20 Thrusters / squats

19 Sit-ups

 

 

Father’s Day Workout #4

 

This one isn’t Father’s-Day specific, but it will DEFINITELY give dad a good chance to sweat. From the cauldron of Master Instructor Heather Alschuler.

 

Mountain Climb

 

Set your monitor for variable intervals and enter the distance you’d like to go for each one, with 30 seconds rest time.

 

Row 100m at 20 strokes per minute

Rest 30 seconds

Row 200m at 22spm

Rest: 30

Row 300m at 24

Rest: 30

Row 400m at 26

Rest: 30

Row 300m at 24

Rest: 30

Row 200m at 22

Rest: 30

Row 100m at 20

 

Finished and feeling like you want more? Try adding one more mountain climb and repeat the entire set once again.

 

How did you do?

Did you try the workouts? How did you like them? Let us know in the comments, we’re seriously curious!

 

Need more workouts?

Want even more? Grab our FREE #GetFlywheelFit workout set. You get 11 classic UCanRow2 workouts that will get you burning fat and building strength. No more thinking about what kind of workout to do!

 

Your St. Patrick’s Day Playlist Is Here!

Get your St. Patrick's Day row on! Irish pub songs and modern melodies combine in TWO great rowing playlists. #rowing #stpatricksday #fitness #workout #playlist

 

St. Patrick’s Day playlist anyone? How about two? Because the only thing better that one St. Patrick’s Day playlist is two!

 

We couldn’t decide which workout and playlist we wanted to do more in advance of the corned beef and cabbage. So we decided not to decide! Instead, we made one grouping that’s a standard playlist and another to fuel your best interval workout.

 

Both lists combine classic Irish pub songs and more popular music by Irish artists. Leprechaun-approved, and we hope you’ll like them too! If you have suggestions for songs we should add, post them in the comments and we’ll give them a listen.

 

ABOUT THE PLAYLISTS’ TEMPO

 

In general, we’ve tried to respect the guidance to keep the beats per minute around 100-120 for rowing, with some latitude to bump it up when the band really gets going. Mostly though, we think you’ll find that music that’s too fast will result in bad rowing and fewer meters than you might expect.

 

St. Patrick’s Day Row Playlist

 

The main list, St. Patrick’s Day Row, is set up so you can “press play” and get a few minutes of warmup before getting into a generally higher-tempo workout for about an hour.

 

 

St. Patrick’s Day Intervals Playlist

We also created a separate playlist, St. Patrick’s Day Intervals, that allows you to do about a half hour of intervals of 3 minutes of work with equal amounts of paddle rest (no-pressure rowing). If you want a workout where you can just hit “play” and go (starting with a bit of warmup), that would be the one.

 

 

Try both and let us know what you think!

 

Want some killer workouts to go with your new St. Patrick’s Day playlist? Download our free #GetFlywheelFit workout set. 11 workouts to keep you sweating, and guaranteed to bring you luck! ERIN GO ROW!

 

Interval Workout: Balls to the Wall

If you have 15 minutes you have time to work out. Do this interval workout with the rowing machine, SkiErg or BikeErg, or all three. Want more workouts like this? Get our free workout set #GetFlywheelFit: http://bit.ly/GetFlywheelFit #crossfit #rowing #workout #skierg #workout #fitness #rowingmachine #rowingworkout #ucanrow2

 

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

 

The key to killing it on a workout like this is going hard from the get-go. That’s why you want to take at least a few minutes to warm up and get a sweat rolling first.

 

Once the workout starts, it’s on! Take breaks as needed but you’re aiming to get breathless. “Work until you can’t, rest until you can,” is your guiding phrase.

 

You can use the rowing machine, SkiErg or BikeErg, or a combination of the three. Just make sure you’re breathing hard on those pieces, as well as on the off-erg exercises. 

 

If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze. 

 

GET AFTER IT!!

 

Terms you might need to know:

 

AMRAP: As Many Rounds As Possible in the time of the workout

Lunges/squats: The squats are an option for “scaling,” or making the workout a bit easier (or simply giving an option for a different move if, for example, lunges don’t work for you).

OH press: Overhead press. You can use dumbbells, kettlebells or a barbell. Aim to push the weight above your head, until your arms are straight and even with your ears. 

 

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Questions? let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too! 

 

Concept2 Rower Workout: Triple Trouble

This Concept2 rower workout will keep your muscles guessing. Burn fat and build strength by using all the cardio erg options plus strength moves, or just use the rower. Either way is good!

 

Equipment needed: Concept2 rower, SkiErg, BikeErg.  Dumbbells; kettlebells; TRX, rings or a pull-up bar

 

This is a killer workout especially if you have the Concept2 rower, SkiErg and BikeErg.  No problem though if you don’t have all three, just use whatever you have it’ll still be a great sweat.  If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to any ability level.

 

To be clear, in between the 3-minute cardio intervals, you’ll do descending amounts of reps on each round.  So it’s 10 reps of everything on the first round, then 8 on the second, and 6 on the third.

 

The fact that you’re dropping down in volume means you might be able to up your effort on the Concept2 rower or other cardio. Or try increasing the weight on at least a few of the reps as you go through the workout.  We usually have a couple of options of weights of kettlebells for the goblet squats, for example.  As soon as we fail at one weight, we immediately set it down and pick up the lighter weight to keep going.

 

With only 3-minute rounds on the Concept2 rower, you should be able to push hard (whatever that looks like for you).  You want to be at a point where you could give one- or two-word answers to a question, but you’d rather not.  A racing start will help you get the flywheel moving quickly so you can make the most of your interval.

 

Want more interval workouts like this? We have lots you can grab for free in our Workouts section.  Or, if you’re ready to level up to a done-for-you training program, check out #MeterMonster and #FlywheelFrenzy, our 4-week rowing workout programs.

 

Try this and let us know how it goes in the comments.  We can’t wait to hear!

 

3 Reasons to Consider a Rest Day

Updated June 19, 2019

 

If all you ever do is go go go, you're missing out on the physical and emotional benefits of a break. Try a rest day or three and watch your performance improve. #rowingtraining #restday #crosstraining #indoorrowing

 

When was the last time you took a rest day or an even longer break from your workouts or your regular routine in another way?  Like the kind where you literally DO NOTHING, and you planned it that way.

 

If your answer is “Uhhh, I don’t remember my last rest day,” or “training breaks are for wusses,” this is your invitation to rethink that.

 

I can get pretty competitive about pretty much everything, but I recently called for a timeout and did some on-water rows purely for fun. Our summers are so short in the Upper Peninsula, I just wanted to slow down for a minute and enjoy it.

 

If you could be inside my head you would know that that’s an enormous change.  Normally I’m all about having some sort of a workout to do, or at least a bunch of drills, whether I’m training for a race or not.

 

But by slowing down and NOT having a goal in mind beyond getting some fresh air and enjoying being on the water, I had an amazing, mood-boosting time and got to take in the scenery, including watching an eagle float overhead and seaplanes take off.

 

Point being: You miss a whole lot of life if the way you’re living is all grind, all the time.

 

Life’s too short for that, friends.

 

If you need more reasons to look at taking the pedal off the gas and give yourself a rest day – or two or six – here are three:

 

1. As we say about training, “You progress in the rest.” The workout is the stimulus for change, but the recovery IS the change. That’s when the muscles are resting and growing after being stressed.

 

Something to keep in mind: The general rule is you need at least 48 hours to recover from a workout, with full recovery not seen until 72 to 96 hours later.  The older we get, the longer the recovery time, by the way.

 

2. Rest helps you keep your mental edge: A little time off from the gym will do wonders for your performance when you do get back to it. By the way, “a little time off” doesn’t have to mean a rest day or two a week.  If your mental or physical performance is really suffering, maybe you need to take a break of a week or more.

 

Unless you’re training for something right now (and even if you are) we promise the world won’t come to an end if your weight or erg session becomes a day at the pool, an easy breezy walk or bike ride, or an afternoon in a comfy chair with a good book.

 

You’d have to do nothing for two weeks or more before you’d really feel the effects of any deconditioning. So kick back and relax, the world’s not coming to an end.

 

3. Rest prevents injury: By resting you prevent overuse, and that in turn prevents injury.  Want to lose ground? Tear a rotator cuff or pop your Achilles. Then you’ll REALLY be resting.

 

We worship “the hustle” in the United States, often to our detriment.  If all you’re doing is going, going, going, whether in your workouts, your work, or some other aspect of your life, you will eventually break down. Bet money on it.

 

How to make the most of your rest day or days

 

3 good reasons why taking some time off from working out might be just what you need. #training #overtraining 1. SLEEP IN – Nothing helps you restore your hard-worked muscles like some good shut-eye.

2. BUMP UP THE PROTEIN – It’ll help you rebuild that muscle you damaged in your workout.

3. HYDRATE, HYDRATE, HYDRATE – We need hydration ALL the time, not just when we’re working out or being active.  Don’t worry about some scientific calculation of how much to drink. If you’re peeing clear, you’re good.

 

So consider this your hall pass to go find a hammock or a cozy couch and a big old glass of lemonade.  We’ll see you there!

 

Questions? Thoughts? Hit us up in the comments, we’ll get back to you asap … probably from the couch.

 

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