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Learn to love the Rower!


One of the most functional, effective pieces of cardio equipment must be the rower. It is one of the few machines that offer a full body, intense yet safe workout. 

It is rare to find an activity that works as many muscle groups through as wide a range of motion as rowing does. Knees, hips, arms and shoulders will each see 90 - 130 degrees of rotation in every stroke, which is more than you’ll find in most other aerobic activities. This greater muscle involvement makes rowing a great calorie burner, while also developing flexibility and strength. Rowing is impact-free, and the intensity is completely user-controlled. 

Each rowing stroke involves full compression and extension of the legs, working the muscles of the calves, thighs, hamstrings, buttocks and hips. And because it’s low impact, it’s much easier on your knees than most activities that build leg strength. 

Using the rower for the first time can be daunting. If you're not quite sure how to get started, check out our How To Use Gym Equipment guide here. We've shared several videos for how to set up and use our gym equipment, including the rower.

Rowing is one of few exercise modes that will work your “core” abdominal and back muscles. Fitness experts believe a strong core yields numerous benefits, from a stronger back to better posture. 

Rowing will also strengthen and tone your upper body. Shoulders, back and arms are all involved in the rowing stroke. 

Try some of these rowing workouts!

  • 500m sprint / 1:00 rest x 4-5 sets (aim to keep your 500m split times even)
  • 2000m time trial (the “gold standard” of most rowing workouts)
  • 1 min sprint / 1 min active recovery (keep rowing) x 6-8
  • Tabata row- 20 secs as hard as possible/10 secs complete rest, do this for 8 intervals which equals 4 mins.
  • 500m/1m rest – 1000m/2min rest – 1500m/3min rest – 1000m/2min rest – 500m. Record AVG/500m.

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