4 Effective Rowing Exercises to Eliminate Love Handles

If you’re tired of the same old cardio routines and ready to tackle stubborn love handles, the rowing machine could be your new best friend. Unlike treadmills or bikes, rowers provide a full-body workout that’s as effective as it is engaging. Each stroke works nearly every major muscle group—legs, back, arms, and, most importantly, your core—making it a fat-burning tool for sculpting a leaner physique. Bonus: it’s a little punchy, so you can drive hard without hammering your joints.

What makes rowing even better? Its versatility. The rowing machine adapts to your goals, whether you plan out steady-state cardio, fire up your metabolism with high-intensity intervals, or add core-focused exercises. In the sections below, I’ll dive into why rowing reigns supreme for weight loss and share four game-changing workouts designed to blast calories, strengthen your core, and melt those love handles.

Table of contents

How to use a rowing machine

Using a rowing machine may seem simple, but proper form is critical to maximizing performance and avoiding injury. Start by adjusting the foot straps so they are snug but comfortable, so your feet are secure. Grasp the handle with both hands, keeping your wrists straight and relaxed.

The rowing movement has four phases:

1. Catch: Start by sitting tall, knees bent and arms extended forward, grasping the handle.
2. Drive: Push forcefully through your legs while keeping your back straight and pull the handle toward your lower chest.
3. End: Lean back slightly at the end of the stroke and engage your core and shoulders.
4. Recovery: Reverse the movement, extend your arms and bend your knees to return to the starting position.

Focus on driving with your legs instead of pulling with your arms. Keep your movements fluid and rhythmic for best results.

I switched to rowing for cardio and it transformed my body

What makes the rower good for weight loss

The rowing machine is one of my go-to tools for clients and athletes for an intense cardio session. Why? It’s a full-body workout that provides strength and at the same time engages large muscle groups in your legs, back, arms and core. Plus, it’s a great way to build endurance and burn fat without putting unnecessary strain on your joints.

Here’s why I consistently recommend the rowing machine for weight loss training:

• Engagement for the whole body: Rowing does everything – your legs drive the movement, your core stabilizes you and your arms and back finish the move. This balanced effort will help you burn calories quickly while toning multiple muscle groups.
• Increases metabolism: Because it builds lean muscle, rowing doesn’t just help you burn calories during your workout—it keeps your metabolism up long after you’re done.
• Low Impact, High Reward: Whether you’re recovering from an injury or just prefer to avoid vigorous exercise like running, rowing is a joint-friendly option that still delivers results.
• Versatility: From steady-state endurance rows to explosive high-intensity intervals, the rowing machine adapts to your training goals and keeps your workouts fresh.

In my experience, athletes and clients appreciate how rowing seamlessly combines cardio and strength training. For weight loss training, it’s unbeatable because you can maintain an even calorie burn while targeting stubborn areas like love handles. Plus, it’s a great way to increase cardiovascular endurance.6254a4d1642c605c54bf1cab17d50f1e

6 best rowing exercises to melt belly fat

4 Best Rowing Sessions to Melt Love Handles

Workout #1: 1,000-meter row with side planks

What you need: You will need a rowing machine and a mat for planks. This core-focused interval cardio workout takes about 15-20 minutes to complete, depending on your pace.

The routine:

1. Rowing machine (1,000 meters)
2. Side Plank with Hip Dips (10 reps per side every 2 minutes)

Directions: Complete a steady-state row for 1,000 meters. Pause and perform 10 side planks every two minutes with hip drops on each side. Resume rowing until you reach 1,000 meters.

Here’s how to do it:

1. Rowing machine

1. Maintain a steady effort throughout the 1,000 meters.

2. Side Plank with Hip Dips

1. Begin in side plank position with elbow directly under shoulder.
2. Lower your hip to the ground and then lift it back up.
3. Repeat for 10 dips on one side, then switch to the other.

Here’s how long your rowing session should be for weight loss

Workout #2: Calorie Ladder with Sit-Up Buy-In and Cash-Out

What you need: A rowing machine and a mat for sit-ups. Depending on your pace, this step-style workout will take about 20-30 minutes.

The routine:

1. Sit-ups (20 reps – purchase)
2. Row Calories (10-50 calories in 10 calorie increments)
3. Sit-ups (20 reps – payout)

Directions: Start with 20 sit-ups. Then delete 10 calories in the first round, add 10 calories each round (10, 20, 30, 40, 50). Rest 1:00 between rounds. End the training session with 20 sit-ups as a withdrawal.

Here’s how to do it:

1. Sit-ups

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head or cross them over your chest.
3. Bend your torso up towards your knees and then lower back down.

2. Row calories

1. Focus on a consistent effort to complete the allotted calorie count for each round.

Workout #3: TABATA Intervals

What you need: You need a rowing machine and a timer. This high-intensity workout takes 4 minutes per TABATA round. If desired, you can repeat for additional rounds.

The routine:

1. Rowing machine (20 seconds on, 10 seconds off) x 8 rounds

Directions: Perform maximal effort sprints on the rowing machine for 20 seconds, followed by 10 seconds of rest. Repeat a total of 8 rounds. Rest for 2-3 minutes between rounds if you complete multiple rounds.

Here’s how to do it:

1. TABATA rowing machine

1. Set the rowing machine for interval training (20 seconds on, 10 seconds off).
2. Row as hard as possible during the work intervals.
3. Use the 10 seconds of rest to catch your breath and prepare for the next sprint.

The best rowing exercise for weight loss

Workout #4: Row and Core Combo

What you need: A rowing machine and a mat for core exercises. This AMRAP session takes 20 minutes.

The routine:

1. Rowing machine (400 meters)
2. Rower Ab Pikes (10-20 reps)

Directions: Set a timer for 20 minutes. Do as many rounds as possible (AMRAP) of 400-meter rows followed by 10-20 rowed ab pikes. Modify with rowing plank knee pull-ups if the pikes are too challenging.

Here’s how to do it:

1. Rower Ab Pikes

1. Place your feet on the rowing seat in a plank position with your hands on the floor.
2. Pull the seat toward your hands by engaging your core, lifting your hips into a pike.
3. Return to a plank position and repeat.

2. Rowing plank knee-ups (modification)

1. Start in a plank with your feet on the seat of the rower.
2. Pull your knees toward your chest, then stretch back to the plank position.
3. Repeat.