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Rowing for Fat Loss: Why It’s More Effective Than You Think

Jan 28

2 min read

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Written by Cat Trentham



When it comes to fat loss, indoor rowing often gets overlooked in favour of treadmills and bikes. But the rowing machine (also known as the erg) can be a game-changer, combining cardio and strength in one workout to maximise results. While rowing is an excellent fat-loss workout, it needs to be paired with a calorie deficit through nutrition to effectively achieve fat loss. Here’s why rowing might just be your secret weapon for shedding fat—and how to use it effectively.



1. Full-Body Engagement = More Calories Burned


Rowing is a full-body workout. With each stroke, you engage up to 86% of your muscles, including your legs, core, back, and arms. The more muscles involved, the more calories you burn. This makes it far more efficient at burning fat compared to other cardio options that primarily target fewer muscle groups.



2. The Power of High-Intensity Intervals


Rowing is perfect for interval training which many people find enjoyable and easy to fit into a busy schedule. By incorporating short, intense bursts (like 30 seconds of all-out effort followed by a minute of rest), you can boost your EPOC (excess post-exercise oxygen consumption). This means your body continues to burn calories long after your session ends.



3. Low-impact but High-Intensity


Unlike running, rowing is low-impact, which means it’s gentler on your joints. This makes it a sustainable option for people of all fitness levels, especially those carrying extra weight, recovering from injury or dealing with joint pain. You can push yourself hard without the pounding impact of other high-intensity activities.



4. Hold Onto Muscle While Burning Fat


Rowing combines cardio and strength, helping you preserve muscle while losing fat. And since muscle tissue burns more calories at rest than fat, maintaining muscle can keep your metabolism running higher, even when you’re not exercising.


To maximise this benefit:

  • Focus on powerful strokes with proper technique to engage your muscles effectively.

  • Incorporate strength training alongside rowing to further enhance muscle retention.



5. Sustainable and Fun


Let’s face it—fat loss is about consistency, and boring workouts won’t keep you coming back. Rowing is engaging and offers endless variety, from long steady rows to short intervals and challenges like racing your splits. Plus, the sense of accomplishment from improving your split times over time can be highly motivating!



How to Get Started:


  1. Set a Goal: Have a clear and measurable focus for each session.

  2. Mix It Up: Alternate between steady-state endurance rows and intervals to keep your workouts varied and challenging.

  3. Track Your Progress: Use tools like the free Concept2 online logbook to measure your results over time.

  4. Hire a Coach: If you want all the benefits without the planning, consider hiring a coach to guide your progress and take the guesswork out of training. Check out my online programming service here.



Rowing is more than just a workout—it’s a highly effective fat-burning tool that builds fitness and endurance while protecting your joints. Whether you’re a beginner or a seasoned pro, the erg can help you reach your fat loss goals in a way that’s efficient, enjoyable and sustainable over the long term.

Jan 28

2 min read

0

18

0

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