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Indoor Rowing Workouts For Weight Loss: Quick Drills to Burn Fat Fast!



For those looking to slim down, adding an indoor rowing workout to their regular exercise routine can help you shed pounds quickly and safely. Unlike other cardio workouts like running or cycling, indoor rowing is a total body workout that not only burns calories but also helps strengthen your core, back and arms. With the right technique, it can also be incredibly effective at controlling appetite with the help of an appetite control supplement which makes it easier to resist unhealthy cravings.

Here are some quick drills you can do at home or in the gym to get optimal weight loss results from your indoor rowing machine:

1. Short Intervals

Short intervals are one of the most popular forms of interval training regarding weight loss because they offer a great way to maximize calorie burn in minimal time. To do this, set your rowing machine timer for 30 seconds and row as hard as you can until the buzzer goes off; rest for 10-20 seconds and then repeat the cycle 8-10 times. This type of high-intensity interval training (HIIT) activates your metabolism so that you’ll continue burning fat even after you’ve finished working out.

2. Steady State Cardio

If HIIT isn’t your thing, steady-state cardio on a rowing machine is another great option for burning fat fast while still being relatively low impact. For this drill, row at a consistent pace (roughly 80% max effort) for 15 minutes straight while maintaining good form throughout the entire duration of your workout. Not only will this help improve cardiovascular endurance but it will also boost calorie expenditure so that you burn more calories over time than if you had done shorter intervals instead.

3. Sprint Races

Sprint races are another fantastic way to push yourself on an indoor rowing machine and create an intense cardio workout without putting too much strain on your joints or muscles. Set the timer on your machine for 1 minute and try to row as far as possible within that timeframe; rest for 2 minutes before repeating this sprint race 5-6 times in total. This type of high intensity exercise will help rev up your metabolism so that you’re able to maintain calorie expenditure throughout the day even after finishing up with this drill session in particular.

4 . Long Distance Row

If short bursts aren’t really your style, long distance rows are a great alternative way to challenge yourself and still reap significant weight loss benefits from completing them regularly, just like any other type of cardio activity would provide if done consistently over a period of time – such as running outdoors or cycling indoors etcetera. This exercise requires setting the timer anywhere between 15-60 minutes depending on personal fitness level & goals, then keeping the pace steady yet challenging enough throughout to keep the heart rate elevated while avoiding plateaus/stagnation points where progress stops occurring… The key here is pacing yourself correctly while monitoring your progress towards the finish line – something that provides tremendous satisfaction once achieved!

5 . Active recovery 

Last but not least, active recovery should be included in our programme every now and then to give us a break from normal routine and thus allow us to rest mentally and physically – helping to prevent overtraining syndrome which leads to exhaustion & injuries due to excessive amounts of stress put on our bodies during strenuous workouts… For active recovery, simply switch from traditional technique using light resistance, set very slow stroke rate, focus solely on relaxation flow movement rather than pushing limits… Doing this will allow us to stay motivated, refreshed and ready for upcoming challenges all at the same time!


In conclusion, there’s no doubt that indoor rowing is an excellent way to achieve weight loss goals – whether it’s short intervals, steady state cardio, sprint races, long distance rowing or even active recovery! All of these techniques lead to increased calorie burn, better muscle tone, a healthier overall lifestyle, and much more thanks to incorporating such exercise into your daily routine. Make sure you include adequate supplementation, especially appetite control supplements, to ensure you don’t miss out on valuable nutrients needed during the process!

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