{"id":104963,"date":"2025-05-16T01:12:13","date_gmt":"2025-05-16T01:12:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/104963\/"},"modified":"2025-05-16T01:12:13","modified_gmt":"2025-05-16T01:12:13","slug":"how-rowing-can-help-burn-fat-and-build-muscle-fast-per-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/104963\/","title":{"rendered":"How Rowing Can Help Burn Fat and Build Muscle Fast, Per Experts"},"content":{"rendered":"

Unless you’re a collegiate crew athlete or a CrossFit<\/a> regular, chances are you ignore the rowing machine as blatantly as Big did Carrie, Benny Blanco does hair gel, or my last Hinge date does women\u2019s rights<\/a> (yikes). But here\u2019s the deal: the rower (a.k.a. the ergometer) offers serious health perks and can help you hit a wide range of fitness goals\u2014from building muscle to burning fat.<\/p>\n

\u201cRowing is one of the rare exercises that strengthens your muscles and boosts your cardiovascular fitness at the same time,\u201d says competitive rower Sera Moon Busse, an athlete with Hydrow<\/a>. With proper form, rowing works your cardiovascular system, yes\u2014but also your triceps, arms, quads, glutes, hamstrings, core, back, and shoulders. In other words, it\u2019s the ultimate full-body workout.<\/p>\n

And while weight loss isn\u2019t (and shouldn\u2019t be!) everyone\u2019s goal, rowing can support those efforts, too. \u201cImproved anaerobic conditioning plus muscular endurance supports weight management,\u201d says Chris Chang, CPT, a personal trainer and senior director of exercise science at Ergatta<\/a>. The rower can be used for steady-state cardio (a.k.a. Zone 2<\/a>, which burns calories) or high-intensity interval training (HIIT)<\/a>, which burns calories<\/a> and builds strength, he adds.<\/p>\n

Best of all? While the machine looks intimidating, indoor rowers<\/a> are actually beginner-friendly. This guide breaks it down: rowing benefits, form tips, and even a 30-minute rowing workout that proves this machine deserves more love\u2014whether you’re a total beginner or a rowing regular.<\/p>\n

Meet the experts: <\/strong>Sera Moon Busse<\/a> is a competitive rower and Hydrow<\/a> athlete. Chris Chang<\/a>, CPT, is a personal trainer and the senior director of exercise science at Ergatta<\/a>. <\/strong> Grayson Wickham<\/a>, DPT, CSCS, is a physical therapist, strength and conditioning coach, and the founder of Movement Vault<\/a>. Sharon Gam<\/a>, PhD, CSCS, is an exercise physiologist and strength and conditioning coach. <\/p>\n

The Biggest Training Myths About The Rower<\/strong><\/p>\n

Most people never learned rowing in gym class, and few high schools offer crew, so the machine tends to feel more mysterious than other gym staples. Let\u2019s clear that up by busting some major myths:<\/p>\n

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  1. It\u2019s just an upper-body workout. <\/strong>This is \u201cthe biggest misconception,\u201d says Chang. Sure, it\u2019ll fire up your back, biceps<\/a>, triceps, traps, and forearms\u2014but rowing actually recruits about 86 percent<\/a> of your muscle groups. \u201cIn fact,\u201d he says, \u201cit uses your glutes more than most forms of cardio.\u201d And glute strength is not just about aesthetics. It supports posture, stability, power, explosiveness\u2014and even a boosted metabolism.<\/li>\n
  2. It\u2019s super high-impact. <\/strong>Rowing is rarely mentioned in the same breath as cycling as a low-impact<\/a> cardio option, but it should be, says Moon Busse. \u201cRowing allows you to train at high intensities with minimal joint stress,\u201d she says. In fact, rowing may even outperform the exercise bike<\/a> because it engages more muscles, which translates to greater calorie burn and improved endurance in less time. Bonus: Research<\/a> shows rowing can also increase bone density (especially in the spine and trunk), something cycling can\u2019t match due to its lower mechanical loads.<\/li>\n
  3. It\u2019s just for trainers or former crew athletes. <\/strong>\u201cPeople often assume rowing is too technical and only for elite athletes,\u201d says Chang. \u201cBut it\u2019s actually one of the most effective, low-impact, time-efficient workouts anyone can do.\u201d<\/li>\n
  4. It\u2019s really hard to do it correctly. <\/strong>There\u2019s proper form to learn (more on that below), but that\u2019s true of every piece of gym equipment. In recent years, companies like Ergatta<\/a>, Peloton<\/a>, Hydrow, and Concept2 have made indoor rowing more user-friendly than ever. Ergatta offers game-based workouts, and Peloton streams live coaching\u2014so there\u2019s truly something for everyone.<\/li>\n<\/ol>\n

    Related StoriesExactly How Rowing Builds Muscle And Burns Fat<\/strong><\/p>\n

    Stimulating new muscle growth and losing fat at the same time? It\u2019s possible\u2014but it takes a two-pronged approach. (Plus, proper nutrition to support your exercise efforts\u2014without both, your body won\u2019t lose fat or build muscle.)<\/p>\n

    How? For starters, rowing burns an estimated<\/a> 481 to 713 calories per hour, Wickham says. \u201cIf you\u2019re rowing a lot but crushing five jars of peanut butter a day, fat loss won\u2019t happen\u2014but rowing can definitely help create the calorie deficit you need.\u201d In fact, research in the Annals of Rehabilitation Medicine<\/a> shows rowing helps reduce fat mass and body fat percentage. In the study, adults with no history of regular exercise rowed five days a week for six weeks, with each session including a 10-minute warm-up, 20 minutes of rowing, and a 10-minute cooldown.<\/p>\n

    Rowing also works nearly every major muscle group, which means it can trigger new muscle growth for beginners who aren\u2019t used to resistance training. This added muscle boosts resting metabolic rate<\/a>\u2014how many calories you burn at rest\u2014because muscle requires more energy to maintain than fat, Wickham says.<\/p>\n

    For more advanced exercisers, rowing will boost muscular endurance<\/a>, but might not be enough to stimulate new muscle growth on its own. \u201cIf you\u2019ve been lifting for a while, you\u2019ll need to combine rowing with heavy strength training and proper fueling for hypertrophy,\u201d Wickham says.<\/p>\n

    Benefits, At A Glance<\/strong><\/p>\n