woman using water rower

If your self-improvement plan for 2018 includes finally shedding some of that stubborn body fat for good, an indoor water rower will make a great addition to your home gym. Not only do rowers deliver a seriously challenging cardio workout, but the way they activate every last one of your body’s major muscle groups makes them awesome for strength training as well.

Water rowers, in particular, are especially efficient. They contain water tanks that bring the benefits of real, water-based resistance to the table. As you pick up the pace and the intensity of your workout, the water responds by increasing the resistance. That said, if you only add one new routine to your fitness regimen this year, make it one of the following water rower workouts. Your future body will thank you for it!

1. The Water Rower Sprint Workout

If you’re one of the many people who have trouble finding enough time to work out, then high-intensity interval training (HIIT) is definitely something you’ll want to consider. All it takes is 20 minutes (plus brief warm-up and cool-down periods) to drastically start improving your strength and endurance. Plus, you’ll be shredding fat like a champ. For best results, keep your stroke rate between 26 and 32 as you dig into the following workout.  

Warm Up: Engage in some easy, steady pace rowing for 10 minutes to limber up.

First Interval

  • Sprint row at your maximum effort for 30 seconds.
  • Rest for 30 seconds to recover.
  • Repeat the above two steps for a total of 5 rounds.
  • Do as many air squats as you can within 2 minutes.

Second Interval

  • Sprint row at maximum effort for 30 seconds.
  • Take a 30-second rest.
  • Repeat the above two steps for 5 rounds.
  • Do as many push-ups as you can within 2 minutes.

Third Interval

  • Sprint row at maximum effort for 30 seconds.
  • Rest for 30 seconds.
  • Repeat the above for 5 rounds.
  • Do 3 more minutes of air squats.

Recovery/Cool-Down: Row at an easy pace for another 10 minutes.

 water rower

2. Self-Competitive Rower Workout

If you dig workouts that challenge you to compete against yourself, you’ll love this intense leap-frog style workout. Since this routine is an anaerobic workout, as opposed to an aerobic workout like most rowing routines, you’ll definitely get your chance to feel that delicious burn you love. Add it to your rotation if you’re looking for a way to really blast through existing barriers when it comes to endurance and power.

Warm Up: Limber up and loosen your muscles by rowing at an easy pace for 10 minutes.

Workout

  • Sprint at max effort for 1 minute.
  • Rest for 1 minute.
  • Repeat the above two steps until you’ve completed 5 total rounds.

Each time you break into another sprinting period, do your best to beat the total number of meters rowed in the sprint before.

Recovery: Rest for 2 minutes or row at an extremely leisurely pace.

Now repeat all of the above steps (except for the warm-up) three more times. You’ll be feeling stronger and more flexible before you know it.

 closeup water rower

3. Consistency Booster Workout

The following workout is a great fit for those who, in addition to burning calories and reducing body fat, wants to build consistency with their regular rowing workouts as well. For best results, you should maintain a consistent pace and rowing intensity from start to finish. Don’t let the equal lengths of the rest periods fool you into thinking this is an easy workout, though. It’s definitely a challenge, not to mention very effective when it comes to making short work of extra calories.

Warm Up: Start with 10 minutes of easy, even-paced rowing to limber up.

Workout

  • 1 minutes of rowing followed by 1 minute of rest.
  • 2 minutes rowing followed by 2 minutes rest.
  • 3 minutes rowing followed by 3 minutes rest.
  • 4 minutes rowing followed by 4 minutes rest.
  • 3 minutes rowing followed by 3 minutes rest.
  • 2 minutes rowing followed by 2 minutes rest.
  • 1 minutes of rowing followed by 1 minute of rest.

Of course, this is only a few workouts you can tackle with the help of your water rower. Don’t be afraid to explore others or even come up with sequences of your own. You’ll be excited to learn all the ways water rowers can take you to the next level.

Be sure to check out our full line of cardio equipment, including the brand new WaterRower Vintage Oak Rowing Machine with S4 Monitor. This beauty, sold exclusively at Unique Fitness Concepts, may be new to the shop, but it’s already a hit with our customers!