6 Effective Rowing Workouts for Shedding Belly Fat

As a trainer, I have always been drawn to the rower because it checks so many boxes for effective and efficient training. The full-body mechanics are unmatched – engaging your legs, core and upper body in one smooth movement – ​​and it’s all done with minimal impact on your joints. The low-impact nature makes it a great tool, whether I’m working with a client recovering from injury or someone looking to drop a few pounds without breaking up their body. To celebrate, I’ve rounded up the best rowing exercises to lose belly fat.

When I have clients or athletes aiming to burn fat and tone up, the rower is one of my secret weapons. I program it for longer cardio sessions to help them build endurance and burn calories, or I might throw it in at the end of a workout as a “finisher” to make sure we squeeze every last bit of effort out. The versatility is what makes it so powerful – you can use it for steady-state cardio, high-intensity intervals, or even mix it into strength circuits.

In this article I will summarize some of my rowing workouts to lose belly fat and improve your fitness. From high-intensity intervals to core-blasting circuits, I’ll show you how to incorporate rowing into your routine for maximum fat loss. Whether you’re aiming for steady-state endurance or short bursts of all-out effort, these workouts will challenge your body and keep the results coming.

How rowing can help you burn fat

Rowing differs from traditional cardio machines because it provides a full-body workout that engages your legs, core, back and arms with each stroke. Unlike treadmills or stationary bikes that mainly focus on the lower body, rowing ensures that almost all muscles are activated, leading to a higher calorie burn and faster fat loss. This full-body commitment increases your metabolism and builds muscle mass, which further helps burn fat throughout the day.

Using proper rowing technique is critical to maximizing your fat burning potential. Push hard with your legs, engage your core and finish strong with your arms to get the most out of every stroke. Maintaining proper form allows you to work harder without risking injury and ensures that you utilize the muscle groups needed for optimal fat burning.

Creating the perfect rowing session is all about variety. Include high-intensity intervals, steady-state sessions, and anaerobic bursts to keep your body guessing and avoid plateaus. High-intensity interval training (HIIT) is especially effective for burning fat, because it gets your heart rate up and burns calories long after your workout. On the other hand, steady-state rowing can help build endurance and improve cardiovascular health, while anaerobic intervals push your limits and tap into stored fat for energy.

Rowing allows you to mix up your workouts and constantly challenge yourself, ensuring you stay on track towards your fat loss goals.

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The best rowing exercises to melt belly fat:

Workout #1: The Fat Burning 500 Workout

What you need: A rower and a timer. This workout involves burning 500 calories in the shortest amount of time. Expect to complete it in 25-30 minutes.6254a4d1642c605c54bf1cab17d50f1e

The routine:

1. Row 500 meters (5 sets)
2. Rest 1 minute between sets

Directions:

• Strap on the rower and set the display to track gauges.
• Push off with your legs and maintain a steady stroke rate between 24-28 strokes per minute.
• Focus on keeping your back straight and pull the handle to your sternum with each stroke.
• Repeat for 5 rounds to keep your time consistent throughout all sets.

Workout #2: HIIT Rowing Blast

What you need: Just a rower. This high-intensity interval training (HIIT) session will alternate between sprints and active recovery for a fast fat-burning workout. Total time: 20 minutes.

The routine:

1. 30 second max effort sprint (8 sets)
2. 90 second light row for recovery (8 sets)

Directions:

• This workout consists of 8 sets of interval training, alternating between 30 seconds of maximum effort rowing and 90 seconds of easy, low-intensity recovery rowing.
• During the 30-second sprints, go all out, aiming for maximum power while maintaining a high stroke rate of over 30 beats per minute (SPM) and using an explosive leg drive.
• For the 90-second recovery streak, focus on a slow, controlled pace with even strokes and steady breathing to prepare for the next sprint.

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Workout #3: Pyramid Interval Challenge

What you need: You need a rower and a water bottle. This 25-minute workout ramps up and down in intensity with increasing and decreasing intervals.

The routine:

1. Row for 1 minute at 75% effort
2. Row for 2 minutes at 75% effort
3. Row for 3 minutes at 75% effort
4. Row for 2 minutes at 75% effort
5. Row for 1 minute at 75% effort
6. Rest 1 minute between each interval.

Directions:

• Start with 1-minute intervals, rowing at about 75% of your maximum effort while keeping a strong, controlled pace and maintaining proper form.
• As you progress to the 2- and 3-minute intervals, keep your effort consistent at 75%, but focus on deep breathing and pace yourself to handle the longer durations.
• After completing the 3-minute row, follow the descending pyramid by reversing the sequence and working your way down again.
• Rest 1 minute between each interval.

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Workout #4: The Core Crusher Row Workout

What you need: A rowing machine and a mat for core exercises. This workout is a row-and-core combo designed to burn belly fat while building core strength. Time: 20-25 minutes.

The routine:

1. Row 500 meters
2. Plank Hold (30 seconds)
3. Russian Twists (20 reps)
4. Leg Raises (15 reps)

Directions:

• For this workout you will perform 4 rounds of the following circuit.
• Start by rowing 500 meters, keeping a strong, steady pace and focusing on proper form.
• After rowing, transition into a 30-second plank hold, engaging your core and keeping your body in a straight line from head to heels.
• Then go into 20 Russian twists, sitting with your feet slightly off the ground and twisting your torso from side to side in a controlled manner.
• Finish each round with 15 leg raises, lie flat on your back and lift your legs until they are perpendicular to the floor before lowering them again without touching the ground.
• Repeat this circuit four times for a complete fat burning and core strengthening workout.

1. Row 500 meters

Here’s how to do it:

1. Focus on form: powerful leg drive, smooth arm pull and solid core attack.

2. Plank hold

Here’s how to do it:

1. Start in a plank position with your forearms on the ground and your elbows directly under your shoulders.
2. Extend your legs straight behind you, forming a straight line from your head to your heels.
3. Activate your core, glutes and legs to maintain stability and prevent your hips from sagging or lifting.
4. Hold the position for 30 seconds, keeping your body in line and breathing steadily.

3. Russian Twists

Here’s how to do it:

1. Sit on the floor with your knees bent and your feet slightly off the ground.
2. Lean back slightly to engage your core.
3. Hold your hands together in front of your chest or use a light weight for added difficulty.
4. Twist your torso to the right, touching the ground next to your hip, then twist to the left and do the same.
5. Move in a controlled manner and keep your core engaged at all times.

4. Leg raises

Here’s how to do it:

1. Lie flat on your back with your legs straight and your arms at your sides.
2. Engage your core and slowly lift your legs until they are perpendicular to the floor.
3. Lower your legs back in a controlled motion, stopping just before your feet touch the ground.
4. Repeat, focusing on keeping your lower back pressed against the floor to protect your spine.

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Workout #5: Row & Bodyweight AMRAP

What you need: A rower and a timer. This AMRAP (As Many Rounds As Possible) workout combines rowing with bodyweight exercises for a full-body fat-burning workout. Time: 15 minutes.

The routine:

1. Row 250 meters
2. Pushups (10 reps)
3. Air Squats (15 reps)
4. Mountain Climber (20 reps)

Directions:

• You’ll need a rower and a timer for this 15-minute AMRAP session (as many rounds as possible).
• Start by rowing 250 meters at a fast pace.
• After finishing the row, move on to 10 push-ups, followed by 15 air squats.
• Finish the round with 20 mountain climbers.
• Repeat this sequence as many times as you can within 15 minutes for an effective full body fat burning session.

1. Row 250 meters

Here’s how to do it:

1. Sprint 250 meters with fast, explosive strokes.
2. Aim to maintain a high beat rate (28-32 SPM).

2. Push-ups

Here’s how to do it:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart, directly under your shoulders.
2. Activate your core and glutes to keep your body in a straight line from head to heels.
3. Slowly lower your body by bending your elbows, keeping them close to your body as your chest moves toward the ground.
4. When your chest almost touches the floor, press firmly through your palms to push back up to the starting position.
5. Keep your body in line and avoid letting your hips sag or lift during the movement.

3. Air Squats

Here’s how to do it:

1. Stand with your feet shoulder-width apart, toes slightly pointed.
2. Engage your core and push your hips back as if you were sitting in a chair.
3. Lower yourself until your thighs are parallel to the ground or slightly below, keeping your chest up and knees over your toes.
4. Press through the heels and drive back up to a standing position, fully extending the hips at the top.
5. Maintain control and balance throughout the movement, keeping your weight evenly distributed.

4. Mountain climbers

Here’s how to do it:

1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core and drive one knee toward your chest in a controlled, running motion, keeping your other leg extended.
3. Quickly switch legs by extending the bent leg back while driving the opposite knee towards the chest.
4. Continue alternating legs, moving steadily while keeping your core tight and back flat to avoid sagging at the hips.

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Workout #6: 10-Minute Burnout

What you need: A rower and a timer. This quick and intense row workout is potent when placed at the end of a strength workout. It will leave you breathless and burning calories in just 10 minutes – that’s efficiency!

The routine:

1. Row for 1 minute max effort sprint
2. Rest for 1 minute slow recovery
3. Perform in 5 rounds

Directions:

• For this workout, you will complete 5 rounds of high-intensity rowing intervals.
• Start with a 1-minute max-effort sprint, rowing as hard as you can by focusing on pushing through your legs and driving the handle toward your chest.
• Aim to maintain a high stroke rate of over 30 beats per minute (SPM) while keeping your power output constant throughout the sprint.
• After each sprint, transition into a 1-minute recovery row, where you slow down and row lightly, concentrating on recovering your breath and preparing your body for the next high-intensity effort.
• Repeat this cycle for 5 sets to maximize your cardiovascular endurance and power output.