How Long Should You Row for? Best Duration for Your Goals

As the fitness trend gains ground these days, workout machines are attracting the attention of fitness enthusiasts. Rowing machines, which provide a full-body workout and burn calories effectively, have become one of the top picks for many. But for those new to rowing, one question arises: how long should you row for?

There is no one-side-fits-all answer. In this article, we will break down the ideal rowing duration for different goals, including weight loss, cardiovascular health, and muscle toning. We will also answer some common questions you might be concerned about. Let’s take a look right now!

How Long Should You Row for Weight Loss?

Rowing is a highly effective workout for burning calories and losing weight, as it engages multiple muscle groups and increases heart rate. A 155-pound person rowing moderately for 30 minutes can burn 252 calories. The amount of calories he burns will be 369 calories if rowing vigorously according to Harvard Health Publishing. Tousains 3 in 1 rowing machine, with the function of rowing, ab coaster, and a small cable crossover, is quite versatile for your weight loss journey. However, the key to weight loss is maintaining a caloric deficit—burning more calories than you consume.

How Long Should You Row Per Session?

• Beginners should focus on the proper techniques and form first. 20–30 minutes at a moderate pace would be a great start.
• Intermediate users could try 30–45 minutes a time while incorporating some interval training
• Advanced users can do it for 45 minutes with HIIT for maximum calorie burn.

HIIT (High-Intensity Interval Training) rowing sessions—where you alternate between short bursts of intense rowing and rest periods—can effectively burn calories in a short amount of time. A study shows that individuals can burn more calories performing a HIIT session with a hydraulic resistance system than spending the same amount of time performing a steady-state exercise session.

How Often Should You Row for Weight Loss?

For optimal results, aim to row at least 4–6 times per week. If you add other exercises into your workout routine, you can row 3–4 times per week while maintaining a healthy and controlled diet.

How Long Should You Row for Cardiovascular Health?

Rowing is an excellent way to improve cardiovascular health, strengthen the heart, and increase endurance. The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week for heart health.

How Long and How Often Should You Row Per Session?

• Moderate-intensity rowing: 30-45 minutes per session, 4-5 times a week
• High-intensity rowing: 15–30 minutes per session 3-5 times a week

A moderate-intensity session should feel challenging but sustainable, keeping your heart rate at 50–70% of your maximum heart rate (MHR). For high-intensity sessions, aim for 70–85% of your MHR to build endurance.

How Long Should You Row for Strength & Muscle Toning?

Rowing isn’t just a cardio workout—it also builds strength by engaging major muscle groups, including the legs, core, arms, and back. Unlike traditional weightlifting, rowing offers low-impact resistance training, making it a great option for those looking to tone muscles without putting excessive strain on the joints.

How Long Should You Row Per Session?

• Beginner: 15–25 minutes with resistance set at a moderate level
• Intermediate: 25–40 minutes with varied resistance levels
• Advanced: 40–50 minutes, including power strokes and sprint intervals

To tone your muscles effectively, gradually increase the resistance levels as you build strength. 

How Often Should You Row for Strength & Toning?

To build and tone muscle, row 3–4 times per week, allowing rest days for muscle recovery. Pair rowing with strength training exercises, such as squats, lunges, and core workouts, for balanced muscle development.

Conclusion: How Long Should You Row for?

Rowing is an exceptional workout that helps you achieve your fitness goals, whether it is weight loss, cardiovascular health, or strength building. Based on the recommendations listed above, adjust it to your fitness levels and stay consistent with your fitness routine. For those looking for a convenient home workout solution, the Tousains 3 in 1 rowing machine offers a compact design, adjustable resistance, and a 2-year warranty. View Tousains website and row for your goals!

FAQ

Is 20 Minutes of Rowing Enough for a Good Workout?

Yes, 20 minutes of rowing can be an effective workout, depending on intensity and goals. For beginners, it is essential to start with low resistance and focus on the proper techniques and form first. Ultimately, consistency is the key. 

Can You Row Every Day, or Is It Bad for Recovery?

While low-intensity rowing every day is possible, HIIT or long rowing sessions require rest days to prevent injuries. Always listen to your body—if you experience soreness, take 1 to 2 rest days.