Women doing workout on the LIT Strength Machine

Does Rowing Help With Weight Loss?

Rowing for weight loss is not only a fast way to burn fat, but it’s also fun. As a full-body workout, rowing is a  fun exercise that can help burn calories without overly stressing your joints or tendons. As more and more Americans try to lose weight, they are looking for ways to help them maintain a sustainable weight loss routine.

More people are using rowing machines at gyms and homes for weight loss. The reason for such large-scale adoption of rowing machines is their incredible efficiency and ease of use. Rowing machines can target 86% of muscles in the body and provide results in as little as 15-minutes.

We created the LIT Strength Machine to be the ultimate rower. If you’re committed to gaining a leaner physique, then read on to know how you can use a rowing machine for weight loss. 

Is a rowing machine good for weight loss?

A man doing Pilates workout on the LIT Strength Machine

A rowing machine can make movements easier for you, but it provides the same level of challenge that you would expect from any other weight loss exercise. However, how a rower is designed makes it more comfortable to do a workout that results in weight loss.

Filip Ljubicic, chair of the Indoor Rowing Commission and a member of the World Rowing Council, thinks a rowing machine is the best all-encompassing cardio kit. He states, 

“The rowing machine gives you a full-body workout and uses 86% of your muscles.” 

“It works all major muscle groups, which makes it efficient – 20 minutes of exercise on a rower is equal to about 40 minutes on a bike.”

Not only Ljubicic, but the scientific community also has evidence that you can burn more calories significantly on a rowing machine. A Harvard Medical School article states that a 15lb or 70 kg adult working for 30 minutes on a static bike burns 278 calories, while a vigorous session on an elliptical trainer for the same duration burns 324 calories. However, when you do high-intensity exercise for half an hour on a rowing machine, you burn up to 369 calories. This conclusion proves that rowing machine workouts help to burn maximum calories which can help you with weight loss. 

The LIT Strength Machine can burn even higher calories without putting pressure on joints or sensitive body areas. The unique double drum water resistance design offers 10-40 LBS for the most versatile rowing workout.

Can you also burn belly fat on a rowing machine?

Rowing is one of the best cardio exercises for strength training and it also tones muscles, but often people ask if it can shed stubborn belly fat. 

The short answer is yes. As a low-impact full-body workout, rowing is an excellent workout to elevate your heart rate. This burns fat from all over the body, including the midsection. We recommend operating at 55 to 85 percent of your maximum heart rate to get the benefit of weight loss from rowing workouts.

How many calories can you burn by working out on a rowing machine?

There is no easy answer. When rowing for weight loss, the result depends on the workout and several other factors. Exercise intensity, body size, and diet are contributing factors. 

We are sharing a general guideline of how many calories you can burn on a rowing machine. Here is what you can expect depending on your body weight and the intensity and duration of the workout. (Data sourced from Healthline)

Please note that the numbers shared below can be inaccurate as the calories burnt are also affected by your age, fitness level, and basal metabolic rate. The environment temperature while you exercise is also a contributing factor. 

Weight

Moderate (15 min/1 hour)

Extreme (15 min/1 hour)

135 lb. (61 kg)

106/428 calories

161/642 calories

145 lb. (66 kg)

115/460 calories

173/690 calories

155 lb. (70 kg)

123/492 calories

185/738 calories

165 lb. (75 kg)

131/523 calories

196/785 calories

175 lb. (79 kg)

139/555 calories

208/833 calories

185 lb. (84 kg)

147/587 calories

220/881 calories

195 lb. (88 kg)

155/619 calories

232/928 calories

205 lb. (93 kg)

163/650 calories

244/976 calories

215 lb. (98 kg)

171/682 calories

256/1023 calories

225 lb. (102 kg)

179/714 calories

268/1071 calories

235 lb. (107 kg)

187/746 calories

280/1119 calories

245 lb. (111 kg)

194/777 calories

292/1166 calories


You must remember that varying the intensity of the workout will change the number of calories you burn on a rowing machine. For a more accurate count of calories burned during any physical activity, you have to take professional guidance or consult an Exercise Physiologist.

How to lose weight by using a rowing machine?

To effectively use a rowing machine for weight loss, you must know what workout is suitable according to your physique, and overall weight.

Your primary focus must be on mastering the technique and posture; then, you can move on to start increasing intensity and do intermediate and advanced level rowing workouts. With time you can build up repetitions and increase the intensity to burn more calories. 

Here are rowing machine workouts for weight loss at all levels that you can perform. Please note that these are just recommendations; you can moderate the training as per your requirements.

Beginner rowing workout

You must condition your body to handle elevated heart rates and burn fat as a beginner. This is why your focus must be on technique while gradually increasing the intensity of the workouts. 

You will start slow on a rowing machine and only do 20 minutes of moderate-intensity workout. At this level, you have to learn the rowing rhythm to create a solid foundation so that you can easily do future workouts.

A typical beginner rowing for fat loss session should be like this:

Workout

Time (minutes)

Rate (strokes per minute)

Warmup

5

20

Main workout

10

24

Cooldown

5

20

Total

20 minutes

440 strokes

 

Don’t be too fixated on measuring strokes per minute, as it will take some time to gauge the duration. However, if you are using the LIT Strength Machine, it can help you calculate this number easily by using the LIT Rowing Sensor.

Intermediate rowing workout

Start with a lower stroke per minute rate and maintain longer durations. Then at the end, do high strokers per minute for shorter times. It’s an excellent way to lose weight using a rowing machine without overly stressing your body. 

Remember, you should start with an intermediate workout only when you have mastered the rowing technique at the beginner level. Over time you will increase your exercise capacity and will be able to support high-intensity movements for longer durations. 

Here’s an example of an intermediate rowing workout session:

Workouts

Time (minutes)

Rate (strokes per minute)

Warmup

10

20

Round 1 

5

22

Round 2

4

24

Round 3

3

26

Round 4

2

27

Round 5

1

28

Cooldown

10

20

Total

30 minutes

766 strokes


Compared to a beginner’s workout, intermediate rowing machine workouts for weight loss are slightly longer, but they build intensity throughout the session. This results in a higher heart rate, burning more calories. You must perform an intermediate rowing workout at least four times a week to see progress. 

Advanced rowing workout

HIIT workouts like these can increase your VO₂ max. It is the maximum rate at which your heart can deliver oxygen to the muscles. A higher VO₂ max brings efficiency to your workouts as you maintain a constantly high supply of oxygen to the muscles, which reduces fatigue. It allows your body to put more effort into each rowing session. 

Workout session:  

Workouts

Time (minutes)

Rate (strokes per minute)

Warmup

10

20

Round 1

7

26–28

Rest

5

18–20

Round 2

7

26–28

Rest

5

18–20

Round 3

7

26–28

Cooldown

10

20

Total

51 minutes

1,126–1,188 strokes

 

During the rest periods, it is recommended that you keep rowing light to keep the blood flowing. This is the recovery period that your body uses to get ready for the next rep.

The LIT Strength Machine: The ultimate indoor rower 

What sets the LIT Strength Machine apart from other rowing machines is its all-in-one design that offers signature low-impact resistance rowing. The band technology, coupled with the adjustable water resistance levels, provides a challenging rooster of rowing variations. This rowing machine for weight loss is highly effective as you can perform more than 500 low-impact workouts on this machine with minimal adjustments.

As we mentioned, rowing engages up to 86% of the body muscles, but the LIT Strength Machine is the only rower on the planet that utilizes 100% of your muscles. It can target even the most stubborn belly fat through Low Impact Training Method principles. Its unique design ensures that you maintain correct form in every rowing stroke preventing injury risks.

Conclusion 

Rowing for weight loss is effective because it’s a highly versatile cardio exercise. Try rowing if you want a fun and engaging way to lose weight. It not only burns stubborn fat throughout the body, but also improves heart health. If you cannot run or cycle, try using a rowing machine for weight loss. 

The LIT Strength Machine is the ultimate rower you will ever need. From beginner to advanced, high-intensity workouts, it supports all of them.

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