FITNESS

Rowing: 4 Workouts To Burn More Fat

  • From The Ground Up Workout
    1 / 4 From The Ground Up Workout

    Directions: Warm up for five minutes. Then do the following exercises in the order shown.

    1. Row, 100 meters
    2. Bodyweight squat, 10 reps
    3. Row, 200 meters
    4. Bodyweight squat, 10 reps
    5. Alternating reverse lunge, 20 reps
    6. Kneeling biceps curl to overhead press, 10 reps

    That’s 1 round. Do 3 total rounds, resting when needed.

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  • Pump And Row Pyramid
    2 / 4 Pump And Row Pyramid

    Directions: Warm up for 5 minutes. Then do the following exercises in the order shown.

    1. Row, 100 meters, as fast as you can
    2. Bodyweight squat, 5 reps
    3. Pushup, 5 reps
    4. Feet-elevated mountain climber, 5 reps

    That’s 1 round. Repeat for the following rounds, resting as needed, but adjust the number of reps according to the directions below.

    Round 2: Row 200 meters, then do 10 reps of each move

    Round 3: Row 300 meters, then do 15 reps of each move

    Round 4: Row 200 meters, then do 10 reps of each move

    Round 5: Row 100 meters, then do 5 reps of each move

    Finish with a 60-second plank.

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  • 20-Minute Metabolic Burner
    3 / 4 20-Minute Metabolic Burner

    Directions: Warm up for five minutes. Then do the following exercises in the order shown.

    1. Row, 500 meters, as fast as possible
    2. Dumbbell thruster, 25 reps

    That’s 1 round. Do 4 total rounds, resting as needed between rounds. Aim to complete the workout in less than 20 minutes.

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  • Burpee Blast Challenge
    4 / 4 Burpee Blast Challenge

    Directions: Warm up for five minutes. Then do the following exercises in the order shown.

    1. Row, 500 meters, as fast as possible
    2. Dumbbell thruster, 25 reps

    That’s 1 round. Do 4 total rounds, resting as needed between rounds. Aim to complete the workout in less than 20 minutes.

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