Rowing for weight loss: a 30-day workout plan to hit your goals

Drop unwanted pounds in one month with this rowing for weight loss plan

Woman doing a rowing for weight loss session
(Image credit: Getty Images)

Looking for a 30 day rowing for weight loss plan? Look no further. The rowing machine is a great way to burn fat while helping condition and strengthen your body. 

Most commercial gyms will have a few rowing machines available, but for those who are working out at home due to the global health crisis, the best rowing machine can make home exercise much easier, on account of rowing being a comprehensive full-body workout.

Sarah Craske, PT and owner of F45 Cambridge Station, explains that rowing can help to build better posture by building up the muscles in your upper and lower back in addition to your arms, legs and core. Although the rowing machine can be a highly intense workout, it's also very low-impact, making it easy on your joints and lowering your risk of injury.

"The rowing machine gives you a full body workout as it uses roughly 86% of your muscles," says Sarah. That's far more muscle recruitment than many equivalent exercise machines – even the best exercise bike

You can follow Sarah's 30-day rowing for weight loss plan below. But first, it's time to get clued up on how to use the rower to maximise fat loss and muscle gain. 

Rowing For Weight Loss: How To Use The Rower

Sarah explains that it's important to practice correct form on the rower to avoid injury. First, slide your feet into the foot plates. The strap goes over the base of your big toe. Ensure that the straps are well adjusted, and your feet fit tightly into them. 

Next, grab onto the handle – not too tightly – with an overhand grip. Ensure you are sitting tall in the seat. 

'Your arms should be straight in front of you while flexing the ankles and knees," says Sarah. "Keep shins at a vertical angle from the floor, and pull your shoulders down while engaging your core muscles." To protect your lower back, slightly lean forward, making sure you keep tall and straight. 

"The next movement is all in the legs, pushing against the foot plates. During this, your core remains braced. Once you push back, hinge the hips and lean your torso back about 45 degrees. This is then followed by your arms pulling the handle towards the torso – aiming just under your ribs."

To finish, your body should be braced as your knees are locked out, as in the video above. The torso will be at a very small angle, and elbows will be back with the handle pulled into the base of your sternum. It's the opposite to the position you started in.

Sarah adds that when you drive back, it's all in the legs. 

"Your quads should really be the ones feeling it after your rowing workout."

Rowing For Weight Loss: Glossary of Rowing Terms 

  • Stroke: This is made up of different parts: the catch, the drive and the recovery. 
  • The catch: The first part of any rowing movement, when you're down at the front of your rowing machine, knees bent and upper body leaning slightly forward. 
  • The drive: Pushing away with your legs, leaning back and pulling the cable towards you.
  • The recovery: Return to the original catch position. This is when your hands move away from your body and your seat slides down the machine’s rail, back to the start.
  • Stroke rate: This indicates the number of strokes you take. A stroke rate is measured in strokes per minute, or SPM. 'A good consistent stroke rate is 24-30 SPM, but you'd go even faster if racing against the clock,' says Sarah.
  • Damper settings: The difficulty or resistance level on your rowing machine. Usually it's scaled at 1-10, and if you're using a rowing machine with a fan, it controls the airflow through the wheel. The more air goes in, the more effort it takes to row. Sarah recommends starting at 3-6 whilst you build good technique.
  • Power strokes: Rowing hard and fast for sprints or HIIT sessions. Give it all you've got! 
  • Recovery strokes: The opposite. Slower strokes to catch your breath..

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(Image credit: Getty Images)

Fuel Your Workout

"Ideally, eat between two and four hours before training," says Sarah who advises a high-carb meal to provide plenty of energy. After your workout, Sarah recommends plenty of water as well as a light-carb, high-protein snack, which "ensures proper recovery and muscle development". You could also try a post-workout shake, using one of our best protein powder for weight loss entries.

About four hours after your rowing for weight loss session, eat a well-balanced meal containing protein-rich foods such as eggs, chicken and lean meats. If you're vegetarian or vegan, you can try nuts, legumes, tofu or other soy products. Check our best vegan cookbooks for loads more protein-packed, post-workout meal options.

Rowing for weight loss: Your 30-day workout plan

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(Image credit: Getty Images)

Ready to get rowing? Give Sarah's 30 day plan a go and see the results for yourself. 

Day 1  

Workout for 30 mins, performing six rounds of the following:

- 1 minute rowing at a moderate effort  - 1 minute power strokes at an increased speed  - 1 minute power strokes at an increased speed from previous  - 30 seconds rowing at max effort - 90 seconds easy pace to cool down

Day 2 

3-4 rounds of the following. Incorporate floor exercises and take 30 seconds rest in between exercises.

- 1 minute power strokes at a fast pace. - Floor exercise: 10 reps push ups - Floor exercise: 10 reps Russian twists - Floor exercise: 10 reps sumo squats - 1 minute row at an easy pace 

Day 3  

30 mins. As many rounds as you can.

- 10 power strokes - 10 recovery strokes - 10 power strokes  - 10 recovery strokes 

Day 4  

REST DAY! Be sure to take some time to recover and soothe sore muscles to ward off the dreaded DOMS. The best foam rollers can help.

Day 5

25 mins – low intensity. Row at a speed that is comfortable for the duration of 25 minutes.

Day 6 

10 mins – high intensity x 2. Row at a fast pace for 10 minutes without stopping. Take a 30 seconds rest and then repeat. 

Day 7 

Distance challenge. Row at a comfortable speed until you reach 750 meters on the machine.

Day 8 

REST DAY 

Day 9 

Six rounds of the following:

- 1 minute at a moderate effort 
- 1 minute power strokes at an increased speed 
- 30 seconds max effort
- 90 seconds easy pace to cool down

Day 10

15 mins – high intensity x 2. Row at a fast pace for 15 minutes without stopping. Take 30 seconds rest and then repeat.

Day 11  

Distance challenge. Row at a comfortable speed until you reach 1000 meters on the machine.

Day 12 

REST DAY

Day 13 

3-4 rounds of the following. Incorporate floor exercises and take 30 seconds rest in between exercises.

- 1 minute power strokes at a fast pace
- Floor exercise: 10 reps push ups
- Floor exercise: 10 reps Russian twists
- Floor exercise: 10 reps sumo squats
- 1 minute row at an easy pace 

Day 14 

Distance challenge. Row at a comfortable speed until you reach 1500 meters on the machine.

Day 15 

30 mins – low intensity. Row at a speed that is comfortable for the duration of 30 minutes.

Day 16

REST DAY

Day 17 

30 mins. As many rounds as you can.

- 10 power strokes
- 10 recovery strokes
- 10 power strokes 
- 10 recovery strokes 

Day 18 

20 mins, high intensity x 2. Row at a fast pace for 20 minutes, 30 seconds rest and then repeat.

Day 19

20 mins – high intensity x 10. Row 250 meters on the machine. Rest for one minute, then repeat.

Day 20 

REST DAY

Day 21

3-4 rounds of the following. Incorporate floor exercises and take 20 seconds rest in between exercises.

- Row until you hit 30 calories 
- Floor exercise: 30 sit ups
- On the machine: perform 30 sit ups
- On the machine: perform 30 Russian twists 
- Row until you hit 30 calories 

Rest for one minute, then repeat.

Day 22 

30 mins. As many rounds as you can.

- 10 power strokes
- 10 recovery strokes
- 10 power strokes
- 10 recovery strokes 

Day 23

25 mins – low intensity. Row at a speed that is comfortable for the duration of 25 minutes.

Day 24

REST DAY

Day 25

Distance challenge. Repeat three times, rest for 30 seconds in between intervals. Row at a comfortable speed until you reach 500 meters on the machine.

Day 26  

3-4 rounds of the following. Incorporate floor exercises and take 20 seconds rest in between exercises.

- Row until you hit 30 calories 
- Floor exercise: 30 sit ups
- On the machine: perform 30 sit ups
- On the machine: perform 30 Russian twists 
- Row until you hit 30 calories 

Rest for one minute, then repeat.

Day 27 

REST DAY

Day 28 

25 mins – high intensity x 2. Row at a fast pace for 25 minutes, 30 seconds rest and then repeat 

Day 29

40 mins – low intensity. Row at a speed that is comfortable for the duration of 40 minutes 

Day 30

Distance challenge. Row at a comfortable speed until you reach 2000 meters on the machine

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