Is Rowing a Good Workout?

If you’re looking to take your workout routine to the next level with a new piece of fitness equipment, you’ve likely come across rowing machines. But if you’ve never rowed before, you’re likely wondering whether they offer a workout good enough to warrant your investment. 

Because of the low-impact nature of rowing, many people incorrectly assume rowing machines are meant for lighter workouts and can’t deliver the same level of intensity other machines can. However, this couldn’t be further from the truth! While rowing machines are naturally low impact, they are a great workout for any fitness goal, including improving your cardiovascular health, burning fat, and gaining muscle.

Read on to learn more about why rowing machines have earned such a positive reputation and how you can benefit from using one. 

So, is a rowing machine a good workout? 

Yes! Rowing machines are a good exercise option for a variety of reasons, including their high calorie burn, combination of cardio and strength, and low-impact nature. 

Below, we’ll dig into what exactly makes rowing such a good workout, including:  

• Rowing offers a full-body workout

• Rowing is low-impact yet high-intensity

• Rowing torches a ton of calories in a short amount of time

• Rowing is a great cardio workout

• Rowing can help improve your posture and balance

• Rowing can help improve your mental health 

Let’s dive in!

1. Rowing offers a full-body workout

One of the biggest benefits of rowing machines workouts is that they target your entire body. One stroke on a rowing machine engages 86% of your body’s muscles, which means you can get more done in less time when compared to more lower-body-centric pieces of gym equipment such as treadmills. 

In a single rowing workout, you’ll activate your upper-body, lower-body, and core muscles. Not only will this full-body workout help you build strength, but it also helps boost your metabolism, maximizing your calorie burn (more on that later!). 

Related: How Does Rowing Change Your Body? 

2. Rowing is low-impact yet high-intensity

As we mentioned above, many people gravitate toward rowing machines because they offer an effective (and efficient!) workout with surprisingly low impact on your joints. By combining low-impact movement with high-intensity effort, you can minimize your risk of injury while elevating your heart rate, burning calories, and building strength.

Rowing machines’ low-impact nature may be particularly beneficial if you are older, getting into a new fitness routine, recovering from an injury, or want to cross-train with a higher-impact exercise. 

3. Rowing torches a ton of calories in a short amount of time

If you’re aiming to work out to burn calories, rowing machines can be a very effective exercise. Again, because rowing simultaneously hits multiple major muscle groups, it provides a great strength-building and cardio workout that burns calories efficiently.

While the exact calorie burn rate of a rowing workout will vary from person to person depending on factors such as your weight, fitness level and workout type, you can expect to burn roughly 300 calories in just 30 minutes of rowing. 

Learn More: How Many Calories Do You Burn on a Rowing Machine? 

4. Rowing is a great cardio workout

Rowing machines provide an amazing cardiovascular workout, even from their seated position. The continuous, rhythmic motion of rowing elevates your heart rate, working your cardiovascular system.

Research from Hopkins Medicine shows that with regular cardio exercise, you’ll see heart health benefits such as lower blood pressure and even heart disease prevention. If you’re working toward a healthier heart, daily cardio with gear like a rowing machine can help you make progress. 

5. Rowing can help improve your posture and balance

Completing rowing exercises regularly can also contribute to better posture and balance. These full-body rowing workouts engage your core muscles, building core strength that can improve your balance and posture. 

Proper posture and balance are integral to all types of exercise forms, making rowing even more beneficial if you’re engaging in other workout types. 

6. Rowing can have mental health benefits 

Rowing, like all physical exercise, can also positively affect your mental health. The rhythmic, repetitive motion of rowing can have a meditative effect, helping to reduce stress and promote relaxation. Rowing also requires focus and concentration, which can help clear your mind of distractions as you get a mental break from daily stresses. 

Who should try rowing workouts?

Rowing machines are also a great workout because of their accessibility. Groups who will specifically find great benefits from a rowing workout include:

• Workout beginners: Rowing machines are easy to use and accessible to users of all fitness levels. You have full control over your workout intensity, which means you can easily start slow and work your way up as your fitness improves. 

• Seniors: The low-impact nature of rowing is great for older folks dealing with joint issues, arthritis, or other mobility issues. Seniors can still engage in a regular workout routine with a rowing machine without subjecting their bodies to undue stress. 

• Cross-training athletes: One of the biggest issues athletes face when planning their workout routine is avoiding overusing muscles and injuries that hinder progress. By cross-training with lower-impact exercises like rowing, athletes can still put in the work without risking strain.

So, are rowing machines good exercise?

As you can see, rowing machines are a fantastic way to work out if you’re looking to burn calories, build strength, and get in a solid cardio workout in a short amount of time. Even though rowing machines are known for being low-impact, that does not mean they’re low-intensity—just 20 minutes on a rowing machine each day will deliver results. 

If you are looking to invest in a rowing machine for your home, be sure to check out Hydrow. Our state-of-the-art rowing machines provide the total-body workout you’re looking for, all with an extensive library of workout content  led by our team of world-class and Olympic Athletes and filmed in stunning locations around the world. 

Whether you’re looking to do a rowing workout or cross-train with yoga, Pilates, and circuit training, you’ll be transported to gorgeous global destinations that keep you motivated to come back again and again. 

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