The 6 Best Rowing Machine Workouts to Fire Up Your Routine

This 20-minute rowing workout video is specifically catered towards beginners. Starting off with a low intensity, the class continues at a steady pace and throws in a different drill every two minutes to keep things interesting. There's no background music, so you can cue up your favorite workout playlist — a surefire way to make the time pass faster.

This 20-minute rowing workout video focuses on bursts of high intensity interval training (HIIT) intervals. Each interval is 30 seconds, and there are a total of eight rounds, spaced by 90 seconds of low intensity or rest. We love how this video is a simple, straightforward format, featuring an easy to read timer in the upper-left hand corner, and a clear follow-along approach. During the work intervals, a large red and white countdown timer takes up the majority of the screen, making it very easy to follow on a mobile phone, tablet or computer.

Hosted by Claire Holman of British Rowing, the governing body for the sport of rowing, this indoor rowing workout gives clear cues and instructions to maintain proper technique. The class starts with a low intensity warm up, gradually building up for a total of four minutes. Using a red, orange and green light system, the intensity is marked in both the center and bottom right-hand corner of the screen during the class. The video also features a progress bar at the top of the screen, paired with a countdown timer throughout.

In this power rowing workout, you'll be pushing yourself to produce absolute max power output for 30 seconds at a time, following by 90 seconds of recovery. Then repeat for 10 rounds. Check out the video for additional instructions on how to set up your intervals and time on the rowing machine. (The instructor recommends using two devices, including the free Concept2 rower app "Ergdata," which can be used on a separate mobile phone or tablet, and can help with tracking workout data.)

This rowing video starts with four minutes of work, and a 22 stroke rate, followed by a four-minute rest period. When you've had enough recovery, you'll hop back on for an interval of three minutes and a 24 stroke rate, and then a three-minute rest. The next phase will be continuing the same theme of two minutes of work and a 26 stroke rate, paired with a two-minute rest afterwards. Then, you'll work for one minute on the rower and rest for one minute. But you're not done yet! Next, you'll repeat the sequence in reverse, starting with two minutes of work and rest, then three, then four.

This 20-minute rowing workout video has a simple follow-along format, allowing you to complete the workout with extra guidance. The first phase of the workout is dubbed a "pick drill" and starts with isolating just an upper-body pull. Next, the instructor incorporates the lower abdominal muscles. Once you're warmed up, the second phase of the video moves into the working portion. You'll be aiming to complete 10 rowing strokes at 16 strokes per minute, continuously, followed by 15 strokes at 20 strokes per minute, with recovery in between. The final phase incorporates 20 strokes at 24 strokes per minute, then 10 strokes at 16 strokes per minute, and a structured cool down.

Camila Barbeito is a PS contributor.

Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.