A lot of readers ask me “how long should you row on a rowing machine?”
I even get the question, “what is the least amount of time I can spend on a rowing machine?”
These are very difficult questions because there really is no right or wrong answer!
Everyone will be different because everyone has different goals and different time frames for achieving these goals.
People also lose weight differently than others. For example, a person who is “very out of shape” will lose weight a lot easier than someone who exercises a few times a week.
All of these factors change how the question is answered and how long you should use a rowing machine.
While I can give you some rough estimates of how long you should row on a rowing machine, I think the best thing to do is go over some questions to ask yourself.
These questions will help point you to how long you should be rowing everyday.
I can also give you some rough estimates of the type of results to expect from rowing different amounts of times.
What Are Your Rowing Machine Goals?
Outlining and writing down your rowing machine goals is going to be the most important factor to determine your rowing time.
Not having goals before you start to exercise is like walking around blind. You should have specific goals and try to follow the SMART goals guidelines.
A good goal may be, “I want to lose 16 lbs. in 2 months. I will lose 2 lbs. per week and weigh myself every Sunday morning”.
You can use your goals to work backwards into how long you should row on a rowing machine.
How Many Calories Do You Want to Burn?
If you have a specific amount of weight you want to lose, this can help you back into a time per day to spend on the rowing machine.
Let’s take the previous example of losing 16 lbs. in 2 months. This means you want to lose 2 lbs. per week.
There are 3,500 calories in 1 lb., so to lose 2 lbs. per week you would need to lose 7,000 calories a week (3,500 x 2).
You can divide 7,000 calories by 7 days and conclude you need to burn 1,000 calories per day.
So your goal of losing 2 lbs. a week (16 lbs. in 2 months) would require you to create a 1,000 calorie deficit per day.
Now rowing is not the only way to achieve this 1,000 calorie deficit. You can also cut calories by making healthy eating choices!
Just switching your breakfast from a bagel with cream cheese and a cappuccino to a banana and black coffee can cut out over 300 calories!
If you plan to cut out 500 calories from eating healthy, you then only have to row until you burn 500 calories. This can take anywhere from 30 minutes to 1 hour depending on some factors like age, weight, heart rate and rowing intensity.
I have a great article on burning calories with a rowing machine that you can read for more details.
Rowing can also help boost your metabolism to burn more calories throughout the day. So you may only need to burn 400 calories from rowing and an extra 100 from your increased metabolic rate from exercise!
Having a weight loss goal and working backwards is a great way to estimate how long you should be using a rowing machine each day.
Hopefully you were able to follow this example and it wasn’t too confusing! If you have a specific situation please leave me a comment below.
What Cardiovascular Benefits Do You Want?
Some people aren’t interested in seeing numbers drop on a scale but instead want better cardiovascular health.
I recently had an email asking “I want to improve my cardio on a rowing machine, how long to see results?”
I had to reply asking, “what type of cardiovascular benefits do you want!?”
Rowing can be used for aerobic exercise (long & slow) and anaerobic exercise (short & fast).
So you can really receive every cardiovascular benefit from rowing. It all depends on your goals, workouts, and how long you want to spend rowing.
Rowing Machine for Anaerobic
If you are looking to improve your anaerobic conditioning, then you will need to spend less time on the rowing machine. Workouts will generally be higher intensity for shorter amounts of time.
Anaerobic exercises can last anywhere between 5-20 minutes.
Doing sprints and high intensity interval training are the best workouts for anaerobic conditioning.
Rowing Machine for Aerobic
If you are looking to improve your aerobic conditioning, then rowing times will generally be longer. I usually perform my steady-state workouts between 45 minutes – 90 minutes.
Intensity and heart-rate will be much lower so you can last the full duration.
No matter what your goal (anaerobic vs. aerobic), you should always mix in different workouts. Studies have shown that aerobic exercise can greatly improve your anaerobic conditioning and vice versa.
Do You Want to Build Muscle While Rowing?
Some people may ask “how long should you row on a rowing machine to build muscle?”
Again, it is a difficult question to answer but I can point you in a good general direction.
First, I will say rowing is more of a cardio workout than strength building exercise. To gain a lot of muscle, you will need to supplement rowing with weight training.
If you just want to build lean muscle and become “shredded” or “ripped”, then a rowing machine can achieve this.
The best way to gain lean muscle is to perform HIIT exercises (high intensity interval training). These exercises are very short and intense. They help to “shock” and breakdown your muscle fibers which leads to growth.
Great rowing HIIT exercises can be rowing for 20 seconds as hard as possible, followed by 20 seconds of rest. You then repeat this as many times as you can. Total workout time will be less than 10 minutes.
Either before or after my HIIT exercises I like to do some supplemental exercises like push-ups, sit-ups, pull-ups, and kettlebells.
I wrote an article outlining all the muscles used while rowing you can check out.
I also wrote an article explaining how kettlebells and rowing machines are the perfect match!
In my opinion, this is the best way to build lean muscle from rowing and this is how I got into the best shape of my life!
What is the Time Frame For Your Goals?
Having different time frames for your goals can also drastically effect the amount of time you need to spend on the rowing machine, especially for weight loss goals.
If you take the previously example of losing 16 lbs. in 2 months, we calculated you may need to row anywhere from 30 minutes to 1 hour per day.
However, if you expanded your time frame to 4 months you may only need to spend 15 minutes per day on the rowing machine! You could also use the rowing machine for 30 minutes every other day.
A lot easier to manage!
Giving yourself enough time to achieve your goals is always important. The more time you have, the less stress you will have and the easier it will be to make adjustments to your workout plans.
How Much Time Do You Have to Exercise?
While it is easy to say you must spend 90 minutes a day exercising, I understand that people are busy!
It can be helpful to first figure out how much time a day you have for exercising.
If you have less than an hour a day I recommend auditing all your activities and finding activities that can be removed from your schedule.
This includes things like Facebook, emails, Netflix, reading, TV, etc.. Anything that doesn’t involve your core goals for your family, job, or health should be taken out of your schedule!
If you have a favorite show you like to watch, then watch it while rowing!
I promise you there is always time to exercise. You just have to make it a priority.
Once you figure out how much time you have to workout, I suggest adding it to your schedule and making it a necessary part of your routine.
Building a habit of exercising everyday is the best way to make sure you won’t fail reaching your goal.
What is the Least Amount of Time You Can Row?
I actually get this question a lot! Many readers want to know the least amount of time they can spend on a rowing machine to see results.
First off, I think this is a bad attitude and outlook to have before starting to exercise. You shouldn’t be looking for the easy way out but instead you should create a goal and figuring out the amount of work/time you need to achieve this goal!
However, I believe a person can row for 15-20 minutes per day and start seeing results in a few weeks.
Rowing for 15-20 minutes everyday can help a person lose about 0.5 lbs. per week or more depending on their current state of health.
The more “out of shape” you are, the easier and faster you will be able to lose weight.
You can also start eating a very healthy diet on top of rowing 20 minutes a day and begin seeing very amazing results!
How Long Should You Row on a Rowing Machine?
Hopefully after reading through some of the questions you have a better idea of how long you should row on a rowing machine.
In a nutshell, it comes down to what are your goals and what is the time frame for completing them?
Below I will break down some different rowing machine times per day and goals you can achieve by doing them.
Rowing Machine 15 Minutes a Day
If you use a rowing machine 15 minutes a day and you are trying to lose weight, you will need a longer time frame for your goals.
Rowing 15 minutes a day can burn about 150-300 calories depending on the intensity levels.
This means you can lose 0.5 lbs. per week without dieting. So to lose 10 lbs. you would need a time frame of 20 weeks!
However, rowing 15 minutes a day can often lead to losing more than 0.5 lbs. a week because your body’s metabolism will increase, which will lead to more calories burned overall.
You can also add a healthy diet to lose another 1 lb. per week on top of your rowing machine weight loss.
Rowing intensely for 15 minutes a day can also greatly improve anaerobic conditioning and help build lean muscle.
Rowing Machine 30 Minutes a Day
If you use a rowing machine 30 minutes a day you should be able to lose 1 lb. a week.
I think losing 1 lb. a week is the healthiest way to lose weight and also keep the weight off. I often see many people lose a lot more, but I feel they have a higher chance of putting weight back on due to the weight loss not being sustainable.
A lot of factors come into play while losing weight. A person who is very overweight can easily lose more than 1 lb. a week rowing for 30 minutes a day!
Using a rowing machine 30 minutes a day can also help to improve anaerobic and aerobic conditioning. Most people will see lean muscle development in their core, legs, arms, back, and chest.
Rowing Machine 90 Minutes a Day
Using a rowing machine 90 minutes a day is for serious rowers or people really driven to lose weight.
Rowing for 90 minutes can burn over 1,000 calories per session which adds up to losing 2 lbs. a week from rowing alone.
Using a rowing machine 90 minutes a day will also give your metabolism a huge boost so you may even lose up to 3-4 lbs. a week depending on your current weight and health.
Couple this with a healthy diet and you are on your way to seeing results fast!
Rowing for 90 minutes a day is an excellent aerobic exercise and is great for any long distance training. People who use the rowing machine 90 minutes a day will become lean and very “cut”.
I have read many testimonials of people rowing for 60 – 90 minutes a day and having huge success! The Concept2 website has some examples of people losing over 100 lbs. in 5 months just from rowing!
Check out some of these amazing rowing machine before and after photos!
Final Thoughts
As you can see, figuring out how long you should row on a rowing machine is not an easy task.
You should first set SMART goals and make sure to have a time frame listed.
From there, you can work backwards into how long you should be rowing everyday and for how many days a week.
Giving yourself more time to achieve your goals always makes achieving the goal a little easier and your workout times a little shorter. It is much easier to row for 20 minutes a day rather than 60 minutes a day!
I know life can be busy but making exercise a priority is the key to leading a healthy life. We only have one body, so it is a good idea to put our health very high on our priority list!
If you need help finding a rowing machine you can fill out my questionnaire and I’ll select the best model for you!
You can also check out my bestselling Concept2 Model D Rower Review. The best rowing machine for weight loss and overall exercise.
If you have specific questions about how long to row on a rowing machine or how long to see results, please leave them in the comment section below.
Each person’s goals are specific and will have a specific answer. I’m always glad to help :)
Tagged with: How Long to Use a Rowing Machine • Rowing Machine 30 Minutes a Day • Rowing Machine 90 Minutes a Day • Rowing Machine Goals • Rowing Machine How Long to See Results
Filed under: Articles
Hello & welcome! I know researching rowing machines is not fun! I will make finding the perfect rower easy & pain free.
I am pretty out of shape and am 40 years old. I started the Keto diet about two months ago and now have a lot of energy. I thought that rowing would make exercise fun! My new machine arrives tomorrow and I am super excited to work out, but I don’t want to hurt myself. What duration do you feel a beginner on day one should do?
Hi Jessica,
That’s awesome! Glad to hear you are feeling great and getting ready to start rowing!
I would first watch this technique video and make sure you are rowing with proper form.
Row slowly at first and focus on proper form. Once you warm up and feel comfortable rowing, I would start with a 10-20 minute row depending on how good of shape you are in. 10 minutes may be plenty!
I always suggest listening to your body. When you feel tired and your form is compromised, then stop. You can build up from there :)
Good luck!
Best Tips & Guidance from you for new member of…Row Exercise….like me. Thank You…I just want to know that my father (90 years) can also use Row Machine.. ??However he daily light exercise of body St treches & Movement.Thank U again to give all Row Machine Knowledge.
Yes, rowing is great for all ages. Even 90 year olds! I’m glad you found my website helpful!
Thanks for this great article and website. I have a waterrower and am looking to lose about 15lbs. I’m 28, 5’11”, and 180lbs. While I understand why you breakdown the workouts by time, you don’t talk about distance traveled at all. Is there a breakdown you could give based on distance traveled over time (usually shown in time / 500m)? Any guidance will be helpful.
Right now I do 5km in 30min or 3:00/500m. What would you recommend?
Hi Shawn,
I’m not exactly sure what you are asking? Could you be more specific on what you want me to recommend?
Doing a 5km at a 3:00 split is great! A new goal could be to do a 5k in a lower average split. Maybe try to keep it at 2:45/500m the next session, which will make it much more difficult!
You can also switch up the distance and split. for example, you can row a 2k aiming for a 2:15 split. Or maybe even do intervals such as five 1k rows with 1:00min of rest between sets.
Hope this helps!
Loving the idea of the 5x 1k with a min rest between. I am 1 week into my WaterRower and I love it! At the moment I’m worrying about neither time nor distance. I’m just getting smooth with my technique. Usually a few minutes after I break a sweat, I feel my form start to collapse. Today was my 5th session so I feel like I’m taking it at just the right pace for my body.
Male
47yrs
112kg
Goal: lose 22kg, get cut
Your website was very helpful and Thankyou,I have just bought a Rowing for the first time,and wanted some advice,I have always kept myself fit by doing a few kettle bells and exercise bide and I’ve got a walk climber,and I do a physical job on my feet all day to,but I’ve always wanted a Rowing machine,I’m a medium build and just want to tighten up a bit and lose a little weight has I put 2 stone on when I give up smoking 2 years ago,round my middle so I’ve lost some I eat heathy and I’m not got a sweet tooth so that helps,I’ve bin doing HIT training to so all helps,carnt wait to start properly on Rower,my first time today on it and glad I did it right off your advice did just 10 mins slow to get my form right I watched a video I do that for rest of week and work out my goal maybe 30 mins to start with.thax again Tara x
Hi Tara,
Great to hear! Rowing is such a great exercise, I’m sure you are going to love it!
I actually have an article about rowing and kettlebells you can check out here.
Hi i am new to owning a rowing machine. Its not a concept 2 rower unfortunately.
I have found a few streches and 2 follow along rowing excerises that goes for about 20/30 minutes with warm ups. I am just looking to have more strength and fitness and maybe help strengthen my back. if i loss weight bonus.
So just wondering how many days i can row in a row to start out with and how long before i can increase the days? As i would like to row everyday when i can and dont want to over do it too soon as i dont want to get hurt or damage myself.
Any help and advice will b greatly appriciated thanks
Hi Mary-Anne,
This is a very difficult question to answer due to it depending on the person. A lot of factors can come into play when asking if you should be rowing everyday, like age and previous experience.
I think the best thing to do is start out slow. I think rowing every other day or every 3 days is a good place to start. You can do some stretches and other like workouts in-between when you are starting. If you don’t feel tired or sore the next day, then I think you can start to row everyday.
The most important thing is to listen to your body. If something is a bit sore or aching, then give it some time to rest. Trust me, I always try to overdo it and I end up having to take even more time off to heal.
Thank you Edwin for ur advice.
I am glade im doing the right thing.
I am 72 in a few days. I have jogged regularly over the past 15 years (started late), and we have great woods for forest track running. My weight has been pretty constant around 75 kg but has crept up to just under 80 mainly cos of lack of input discipline and difficulty maintaining exercise frequency. A difficult time is always winter. So Christmas present for family (mainly me) is a concept 2 sportplus tower. Started this week – working to row 60-70 mins per day 8k SR around about mid 20s currently 4 on effort. Goal is to lose 5k stay fit ready to mix with jog / energy walking maybe weekly swim.
How does this sound or is there a good training plan you can point me at.
Hi John,
I think rowing for 60-70 minutes a day will definitely do the trick! One thing you can do is sign up for the Concept2 “Workout of the Day” email they have.
They usually give three different workouts a day that can help switch things up a bit and keep it interesting. There really aren’t any good rowing programs that are available. Only programs that you would have to go to a rowing studio to perform.
If you can keep up with your planned workouts, I think you will be happy with the results
Edwin
Thanks it is good to get the reassurance, and the link which I will sign up for in a couple of weeks.
Cheers
John
Just to report have kept it up for two months. Rowed 8k per day now rowing the total in below 46mins. Also bought Bluetooth weight machine so can graphically track weight loss. I check daily which is a bit OCD but need the discipline and that has helped with diet. Result 5kg loss. Very pleased as will keep it up
Hello Edwin I know this post is older. I was wondering if when rowing for 20 minutes does that mean I don’t stop for 20 minutes? I just started my diet last week. Within 20 minutes is there any amount of time I should stop or is the whole point to constantly row the whole time
Hi Tyler,
There are 2 types of workouts you can do: steady-state and HIIT.
Steady-state is where you would row for 20 minutes without stopping. This would be considered on the short end of steady-state exercise and normally you would want to row at a slower pace and row for longer periods of time (30-40 min).
You can also do a 20 minute HIIT exercise, which may even be a bit long. This could be where you row hard for 2-minutes and then take a 2-minute break.
Both workouts are great for losing weight but have slightly different benefits. You can look up different articles about the benefits of steady-state and HIIT exercises. I usually like to mix them up to get the benefits of both and not hit any plateaus.
I’m 73 and I’m up to 40 minutes 3 times a week. I’m up to 7064 meters and 362 calories burned. Heart rate is around 122 bpm. Can I do any good with this routine? I’m about 30 lbs over weight. I have cut calories to 1950 per day.
I seem to feel I have to rest every other day. I’m 221 lbs and 5’10”.
On Concept 2 D rower
Hi Gary,
I think that is a great routine and it’s great to hear you can row for 40 consecutive minutes! If you continue with this routine I would definitely think you should start to see results.
One thing you can look into is adding in some HIIT workouts to your routine to with things up a little. You can also visit the Concept2 website and sign up for their WOD email to get some great workout ideas everyday.
How about a combination. 20 minutes daily of normal intensity and ten minuets each day of HIIT exercises (high intensity interval training. I am thinking of doing this. Is it a winning approach?
Hi Johnn,
Sounds good to me! There’s no clear or set way to go about exercising. I always feel that if your routine gets you to workout and not dread it, then it’s a good routine! The key point for most people is to actually get started with a plan.
I am 40 and around 300lbs.I was in the Army on active duty around 16 years ago and havent worked out since then. I am going to start a gym routine using compound movements and would like to using rowing as an after lifting or alternate day thing. I just curious what your advice would be for something like this.
Hi Rodney,
I think using the rowing machine after lifting weight or alternating days are both great ideas. People have used them in both ways successfully.
I think the key is to start and stay consistent. Once you get into a routine of working out everyday, then you can come up with concrete workout plans. The main objective is to just get started!
Rowing is said to give one of the most complete workouts. I’m just getting started and want to know if there are certain muscles or exercises that compliment rowing by working areas not worked during rowing? Just guessing, but chest and shoulder presses since the motion is pushing instead of pulling.
I think different exercises like push-ups and kettlebells are great compliments to rowing. They are also full body workouts but can help target the secondary muscles that rowing does not directly target, like chest and shoulders!
Hello i have laxed ligaments and i am wondering if a rowing machine would be any good for someone in my conditions i am also overweight slightly.
I would appreciate a prompt response.
Great article by the way!
Hi Fiona,
Thanks for reaching out! I don’t see why a rowing machine wouldn’t be good!
It’s great for cardio and low impact, so seems like perfect fit for you :)
Hi, I’m a 50 y/o female. I used to run 20-50 miles a wk during fall marathon season. I fell and had two surgeries on my knee (repaired multiple tears and a bone debridement) that left me with stage 4 osteoarthritis last year. I recently fell in love with rowing again. I started going to orange theory fitness and rowing is a part of their routine. I would power walk on the treadmill at a 10-15% incline but I’m still having knee pain. Rowing is the only exercise that i don’t experience any knee pain NONE. I’m going to sit down today and incorporate what I’ve learned from you by writing down my weight loss goals that will include HIIT rowing and weight training. Thank you for this amazing article!
Thank you for the kind words! I’m glad rowing has been able to give you a solution to your knee issues! Let us know how your journey goes!
Greetings
I am 70. 5’10” and weigh 207lbs.
I Row 5 days a week.
6 k takes me 30 mins with the water rower set at Max resistance
Give or take 30 secs.
I supplement this regime with another 40 mins of free weights and mixed resistance machines.
Appetite is ‘robust’ but I watch my carb intake as much as a wine lover can!!
Do you suggest varying the rowing program for maximum cardio benefit or is my current prog OK?
Hi Chris – thanks for reaching out!
I think your current program sounds great! One thing you might want to try is mixing in some HIIT workouts. It’s always good to switch things up since your body can become very efficient at rowing for 30min so doing shorter bursts can help maximize your cardio benefits.
Hi. I am a slim 45 year old (about 155lb and 6ft) i have a very fast burning metabolism. I like to row. I can be on a rowing machine for an hour without a problem, but as i want to do this to generally be better fit, and my intentions are not weight loss… what is the recommended routine? I will be doing with along with a short jog, some push ups and some basic matt pilatis steps. Many thanks!
Hi Wael,
Thanks for reaching out! Seeing as you are already in great shape, there is no specific routine you have to follow. The best way to improve general fitness is to mix up your workout routine.
Since you can already row for an hour, which would be considered “steady-state” exercise, you shout try some shorter “HIIT” workouts. These are faster, sprint types workouts.
You can also do some circuit training where you row for 500m, do some push-ups, a few kettlebell exercise, rest for 1 min, and then repeat.
Hope that helps!
Thanks for the info, you helped answer a lot of questions I had.
Steve
Thanks for the kind words and glad the article helped!
Great read for a new comer. Im 55, 211lbs and looking to get to iro 182 eventually. Brought a 2nd hand air rowing machine r710 and have been building to around 20 minutes sessions (only had it 2 weeks).
I base my exercise on my heart rate rather than goals. So i will warm up at say 22 spm to get hr to 100bpm, then go to 28 spm and a rate of 120bpm. Interestingly i had been doing hiit as i would then ramp up to 32spm for a minute then back to 28 for a minute with the hr peaking at 155bpm. (I ease off when it gets that high regardless to time taken)
But as yet, after 20 minutes im done. You mention people doing 30 or 90 minutes a day, but what if i did 3 x 20 minutes over a day, am i likely to be on the same goal as a one off 60 minute exercise?
I personaly find it easier to have 20 minutes in morning, early evening then one last blast before bedtime. I feel relaxed each time i row but i wonder if i should go for longer sessions in one go.
Thanks
Terry
Hi Terry – thank you for reaching out!
To be honest, I think what you are doing is fine. The best exercise routine is the one you enjoy and the one that will stay consistent!
There are so many different types of workouts that it’s hard to package all into one article. As you know, heart rate plays a huge role so rowing 20 minutes with a low heart rate versus 20 minutes with periods of high heart rate is totally different!
I think it might make sense for you to do some research about the pros & cons of steady-state vs. HIIT workouts. You can also look at people who do heart rate zone training (look-up zone 2 training which is what some people may do when they row for longer periods – over an hour). This may help you decide if you want to switch it up and row for longer periods of time.
Hi Edwin, I appreciate your comment. This is a great website for a novice with lots of information thats easy to understand. Many thanks
Terry
Thank you for the kind words Terry! Glad I can help
Great advice for newbies like myself! I was surprised at my weight after the coronavirus lockdown (male, 160, 5’6”) as I’ve been insanely skinny most of my life (around 125/130). Been rowing about 2 weeks and it feels great, used to cycle every day, but fell off that bandwagon after my commute didn’t allow cycling. Based on your article, I’ve decided to row 1 day with intervals (could use some strength as I slide into middle age) and 1 day doing 30 minutes at a comfortable pace. Hopefully this and eating less Ben n jerry’s will help me shave off that weight and get and get to a place where I feel healthy.
I’m glad you found the article helpful Josh! Good luck with the new routine and I’m sure you’ll be back in shape in no time!
I am trying to get back into rowing again. I have a water rower (Sunny Obsidian Surge). I was doing a short HIIT workout and then a lower SPM longer duration for a total of 15 to 20min. I would do 2 days on and one day off. I am not sure if that is a good plan. Or if I should be trying to do 30min a day. I am 5’7″ and 150lbs. I want to get down to 130-135 and tone up again. My thyroid has played a few issues in this but it is getting better. I also sometimes do the intermittent fasting. I guess I am just a little lost on what to do. But I love the rower it doesn’t hurt my knees like every other workout does. With my joint issues I can’t run or do a ton of weight lifting. I can do strength training maybe 1 or 2 days a week but more than that and I start to hurt. So the rower has been a godsend.
Hi Miranda – it’s great to hear you’ve been enjoying the rower so much! I think what you are doing now is perfect. The key is to listen to your body. If you feel doing 2 days on and 1 day off is getting easy, then switch to 3 days on and 1 day off. If you feel your workouts are getting easy, then increase the intensity or time. If you ever feel yourself getting tired, then take a day off!
Most people overthink their routine! Just keep rowing and researching different workout plans/routines and you will learn as you go!