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Rowing Machine Workout Plans to Stay Fit

Product by:
Tom

Reviewed by:
Rating:
5
On November 12, 2015
Last modified:April 4, 2016

Summary:

The intensity of your rowing workout plan depends on two main factors:

  1. Your speed.
  2. The resistance you set in the machine.

Your form also comes into play, of course. I’m assuming that you’re working with perfect form from now on. As with all cardio workout plans, high intensity in shorter time is better for fat loss.

Rowing Workouts For:

Beginners

  1. 30 SPM (strokes per minute) at low resistance for 800 meters.
  2. 30 SPM at medium resistance for 500×2.
  3. 25 SPM at low resistance for 2,000 meters.
  4. 32 SPM at medium resistance for 250×3.
  5. 30 SPM at medium resistance for 400×3.

Intermediate

  1. 500×3 at medium resistance.
  2. 2,500 meters at medium – high resistance. Aim for distance.
  3. 500 meters at medium pace. Then, 3×250 at sprint. Rest for 30-45 seconds between each sprint.
  4. 2,000 meters at medium resistance. Aim for time and row as quickly as possible.

Advanced

  1. 25 SPM for 4,000 meters at medium resistance.
  2. 300×5 at increasing speed and resistance.
  3. 500, 400, 300, 200, 100 meters at increasing speed and resistance. 30 second rest between each set.
  4. 1,000 meters at highest resistance, no less than 20 SPM.

 

Rowing machine workouts are an excellent way to burn fat, lose weight, and gain upper body strength. Rowing is a low impact workout that can be very intense and effective. If you have a machine at you gym, try it out and you might get hooked.

 

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