The 4-week programme
Here's a pure rowing programme to help you shed a few unwanted pounds in just four weeks.
With a bit of motivation alongside a balanced diet, say goodbye to your body hang-ups and get your oomph back.
4-Week rowing machine slimming plan
Just bought a rowing machine and looking to get in shape by shedding a few pounds? Give this 4-week weight loss programme a try!
Although they are commonly overlooked, rowing machines are actually the most all-round piece of gym equipment.
The reason is simple: they mobilise 90% of your body. This means that you're guaranteed to engage almost all of your muscles when using one.
Another major benefit is that they combine cardio and strength work, making them a great balance.
Rowing machines are therefore highly recommended for anyone wanting to lose weight all over their body, without targeting any particular area.
Week 1
Session 1
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 20 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Session 2
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 25 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Week 2
Session 1
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 25 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Session 2
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 30 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Week 3
Session 1
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 30 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Session 2
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace.
This endurance phase should last for 35 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Week 4
Session 1
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 35 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Session 2
1- Warming up your muscles and joints
Row at a moderate pace for 4 minutes.
2- Endurance
Row at your "cruising" pace. You need to find a pace that you can maintain for 30 minutes.
This endurance phase should last for 40 minutes.
3- Recovery
Active recovery: row at a slower pace, slowing down your stroke rate without stopping.
Your recovery should last for 1 minute.
Feel free to take a one-minute break and have a drink if you need to. The most important thing is to get to the end of the session.
Some tips before you start
1. Remember to keep sipping water throughout your workout. This will prevent energy-sapping dehydration.
Get into the habit of refilling your water bottle before you start your workout, and keep it close to your rowing machine.
2. Heavy sweating is an unavoidable part of cardio training, so keep your towel to hand so that you can dry yourself off regularly.
After four weeks of working out on a rowing machine, you'll be trimmer and bursting with energy - all the more reason to keep going!
To stay on track, why not work through the programme again, stepping things up a gear to suit your new-found fitness? '
To mix things up a bit, you could always try out some of the other machines around the gym!
