Look no further than rowing if you’re looking for a workout that will help you shed pounds and tone up. Rowing is one of the most effective exercises for weight loss, as it burns a high number of calories while working all of the major muscle groups in your body.
There are various ways to train on a rowing machine, so it’s important to find a program that fits your specific goals and fitness level. This article will show you some of the best rowing training program for weight loss, from beginner to advanced.
-For Beginners:
If you’re new to rowing, it’s important to start slowly and build up your endurance. This beginner workout is a great way to get started:
Warm-up: 3 minutes of easy rowing
Main Set:
Row for 1 minute at a relatively easy pace
Rest for 1 minute
Repeat this cycle ten times
Cooldown: few minutes of easy rowing
For a more challenging workout, you can increase the intensity of your main set by rowing for 2 minutes and resting for 1 minute.
-For Intermediate Trainees:
If you’ve been rowing for a while and are looking to increase the intensity of your workouts, this intermediate routine is for you.
Warm-up: 5 minutes of easy rowing
Main Set:
Row for 2 minutes at a moderate pace
Rest for 1 minute
Repeat this cycle multiple times
Cooldown: 5 minutes of easy rowing
For a more challenging workout, you can increase the intensity of your main set by rowing for 3 minutes and resting for 1 minute. Repeat this cycle a few times.
-For Advanced Trainees:
If you’re an experienced rower looking for a demanding workout, this advanced routine is for you.
Warm-up: 10 minutes of easy rowing
Main Set:
Row for 3 minutes at a high intensity
Rest for a minute
Cooldown: 5 minutes of easy rowing
For an even more challenging workout, you can increase the intensity of your main set by rowing for 4 minutes and resting for 1 minute. Repeat this cycle multiple times.
Other workouts you can include:
– HIIT (High-Intensity Interval Training):
HIIT is a great way to burn many calories in a short amount of time. The basic premise is to alternate between short spouts of high-intensity exercise and longer intervals of low-intensity exercise or even rest. HIIT is an excellent workout for those who are short on time but want to get a lot out of their workout.
– Circuit Training:
Circuit training is a great way to mix your workout routine and keep your body guessing. Circuit training involves completing a series of exercises in succession with little to no rest. This type of workout is excellent for burning fat and building muscle.
No matter your fitness level or goals, there’s a rowing machine workout that’s right for you. So get out there and start rowing.
