20 Minute Rowing Workout For Fat Loss

This weeks workout is a 10-20 Minute Rowing workout for fat loss.

This can be adapted to any fitness level. Please see the video below for basic fitness rowing technique.

The rower is a great cardio exercise that works your entire body from your shoulders to your calves. No muscle goes untouched and because of this, it burns a lot of calories. 

Best of all - it is low impact and easy on the joints. Perform this workout 1-2 times per week for quick fitness and fat loss results.

Warm-Up:

Perform a 500m row at a an easy pace or 5 mins on a cardio machine of your choice. You should feel slightly out of breath and pretty warm at the end. 

The Workout:

• Perform a 250m Sprint on the rower. Note time taken to complete the distance.
• Rest for as much time as it took to complete the 250m. For example: If it took you 90 seconds, rest for 90 seconds and repeat.
• Workouts 1 & 2: Perform  250m Sprint x 4
• Workouts 3 & 4: Perform  250m Sprint x 5
• Workouts 5 & 6: Perform  250m Sprint x 6
• Workouts 7 & 8: Perform  250m Sprint x 7
• Workouts 9 & 10: Perform 250m Sprint x 8
• Change cardio workout.

Cool Down with 5 mins walking or slow rowing.

How To Adapt This Workout To Your Level:

If you are unfit, it may take anywhere from 1min to 1:40mins to complete the 250m depending on the rower you use. 

The aim is to try and row for your best pace that matches your current fitness level. If you are really fit you will really feel this workout as you will have less recovery time.

Please email john@humandesign.com.au if you have questions.