5 Rowing Workouts to Get You Ripped

Man rowing on indoor rower
Man rowing on indoor rowerDylan Coultier

The rowing machine—aka the “erg”—is one of the most effective pieces of fitness equipment for burning fat and improving conditioning, which makes rowing workouts some of the most effective sweat sessions around.



A great non-weight-bearing machine, indoor rowers uses both your upper- and lower-body muscles to increase cardiovascular conditioning. Since you’re using your entire body, targeted muscle soreness is unlikely—you’re more likely to feel the soreness all over as you train your cardio ability and burn fat quickly.

Try these five unique rowing workouts designed by Eric Salvador, C.P.T. and head instructor of The Fhitting Room, to replace those tedious cardio sessions.

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Row 250 meters
Rest 1 minute
Total duration: 20 minutes

Note: This interval workout has a 1:1 work-to-rest ratio. The rowing should be completed in less than a minute. Rest one minute, then repeat for a total of 10 rounds.


You have six minutes to row 1,000 meters. If you finish early—which you should—perform an all-out sprint of burpees.


Row for 30 calories
30 Russian kettlebell swings
30 AbMat situps

Perform row, kettlebell swings, and situps. Rest one minute. Repeat for 4 rounds.


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Directions: Do pushups immediately after the row. Rest as needed between rowing sessions.

Row 1,000 meters
20 hand-release pushups
Row 750 meters
30 hand-release pushups
Row 500 meters
40 hand-release pushups
Row 250 meters
50 hand-release pushups


50 air squats
25-calorie row
40 Russian kettlebell swings
20-calorie row
30 situps
15-calorie row
20 pushups
10-calorie row
10 burpees

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