How Long Should You Row for a Good Workout?

Even though you probably know about many of the amazing benefits of regular exercise, it isn’t always easy to find the time for an hour-long walk or a 55-minute class at your gym. One of the major benefits of a rowing workout is that it is a highly efficient form of cardio, working 86% of your muscles in each stroke. This means that you can get more done in a shorter amount of time when compared to other activities, like cycling.

How long you should work out on a rowing machine will vary depending on your goals, but you can start seeing benefits in a short amount of time, with just 15 to 20 minutes of rowing per day.

Keep reading to figure out the best amount of time to spend on a rowing machine for you.

How long should you row for? 

Generally, rowing workouts should be between 15 and 45 minutes long. The time you spend rowing will vary depending on the intensity of your workout and your fitness level when you start rowing. Lower-intensity rowing is easier to sustain for longer periods, while high-intensity rowing will tire you out (and deliver big benefits!) in a shorter amount of time.

How long should you use a rowing machine to improve your general health?

A regular routine of 15 to 20 minutes on the rower is all it takes to improve your overall health. Aim for at least three to five workouts per week. Mix and match different types of rowing workouts to get the most out of your routine: You should do some moderate-intensity workouts that build cardio endurance and stamina and some higher-intensity workouts to really get your blood pumping and help you build strength.

How long should you row for to lose weight?

Consistently rowing for 20 to 30 minutes should get you on the right path on a weight-loss journey.

Keep in mind exercise is only one factor of a successful weight-loss plan; it’s important to stay consistent with diet and lifestyle changes (like getting plenty of sleep and managing your stress) if you’re looking to reach a specific number on the scale.

A moderate-intensity rowing workout that gets you sweating and your heart pumping can help you burn a significant amount of calories in this short amount of time. Over time, if you’re burning more calories than you’re taking in, that can result in weight loss.

How long should you row to improve your cardiovascular endurance?

You build cardiovascular endurance by challenging your heart and lungs to pump oxygen all around your body, according to the Cleveland Clinic. Over time, your body adapts to cardiovascular exercise and you’re able to sustain that exercise for longer and longer periods of time. Generally, 30- to 60-minute rowing workouts will help you build this type of endurance.

How long should you row to build strength?

Rowing builds strength no matter how long you do it because the four-part stroke works so many muscles. A high-intensity, 20-minute rowing workout that pushes you to the limit can help you get stronger. 

Just make sure you’re giving yourself plenty of rest days, too: Your muscles build back stronger when they have time to repair and recover, not during the actual exercise, according to the National Academy of Sports Medicine. 

Related Blog: What Muscles Does a Rowing Machine Work?

How long should you row for sports training?

If you’re training for a specific sport, a longer and higher-intensity rowing workout around 45 to 60 minutes can help you toward your goals. This will help you grow comfortable with extended periods of exercise that can simulate what you’ll be expected to perform on the court or the field. You might want to try something like 20 minutes of steady effort, 20 minutes of high-intensity intervals, and a five-minute cooldown.

Related blog: How to Use a Rowing Machine for Cross-Training

Rowing machine workout benefits based on time availability

No matter how long you row for, you can expect a full-body, low-impact cardio and strength workout with loads of benefits for your heart, lungs, joints, and mental health.

While generally, the more you exercise, the better, according to the Physical Activity Guidelines for Americans, there are still plenty of perks from even just a few minutes on a rowing machine.

The benefits of rowing for 10 minutes a day

• Good for beginners

• Good for warming up or cooling down

• Easy to fit into even the busiest schedules

• Improves focus

• Equal to doing 240 weighted squats with an upright row if you row at 24 strokes per minute (so yes, you can build strength even with just a few minutes of rowing!)

The benefits of rowing for 15 minutes a day

• Good for beginners

• Still easy to fit into busy schedules but gives you a few more minutes of heart-pumping, calorie-burning work

• Linked to heart health benefits

The benefits of rowing for 20 minutes a day

• Burns about 250 to 300 calories

• Allows for a five-minute warmup and cooldown surrounding 10 minutes of hard work

• Builds strength while still leaving time for muscle recovery and repair

The benefits of rowing for 30 minutes a day

• Builds more cardiovascular endurance and stamina than shorter workouts

• Builds strength

• Linked with more improvements in mental health than shorter workouts, according to a Brain Plasticity review

• Helps with burning fat 

The benefits of rowing for 45 minutes a day

• Builds more cardiovascular endurance and stamina than shorter workouts

• Helps with burning fat 

• Improves sports performance

• Builds resilience and confidence

And here’s a pro tip: You can break up 30 or 45 minutes of rowing into three 10- or 15-minute sessions and still see the same benefits to your blood pressure, blood sugar, and cardiovascular fitness, according to a Sports Medicine review.

How long you use a rowing machine will ultimately depend on what you want to get out of your workout. If you’re new to rowing or exercise in general, start with a comfortable 15 to 20 minutes. If you’re looking to push yourself (and have some extra time!), try a 45-minute workout and see how you feel.

Related blog: How to Get Better at Rowing: 15 Tips to Improve Your Endurance and Technique

Ready to row?

No matter your goals or experience, Hydrow has something for you: Our state-of-the-art rowing machines come with an extensive library of workouts of all different types and lengths that transport you to stunning locations around the world. Plus, you’ll stick with your rowing routine thanks to motivation from our team of inspiring Hydrow Athletes.

Learn more about the benefits of a Hydrow rowing machine today!