Get Out of the Same Old Cardio Workout
There’s seriously nothing more boring than doing the same cardio routine over and over again right? Yet despite how repetitive it gets, we all know cardio is still an important part of our health and fitness program. It keeps our heart and lungs healthy, but it also burns a lot of calories.
Since you’re always on the lookout for a new and exciting cardio routine we’ve designed a killer rowing routine to blast fat and get you totally fit.
Rowing Workout Routine to Blast Fat
For this workout, you’re going to run through each of these exercises in order. A stroke is one complete movement that starts by pushing with your legs, puling with your arms, and extending back fully before returning to starting position.
Side Rows – Start by holding the handle using an underhand grip with your right hand and an overhand grip with your left, turning the handle vertically so that your right hand is on the top. Then, as if rowing a boat, push back with your feet and pull the handle bar to your left hand side. Repeat 12 to 15 times on your left side, then switch your grip and do the same on the right.
Leg Presses – Start by sitting upright and with your back straight and knees bent. Adjust the resistance so that it’s a bit higher than average (about 75% of your maximum capacity). Slowly and in a controlled movement, push with your legs, extending backwards as you pull the handle bar back with you. Don’t lean back on this one – try to do the exercise with your legs only. Perform 20 to 30 reps.
Upright Rows – You’re going to start this one with your legs extended and your back straight, holding the handle bar close to your lower abdomen. Holding your legs in the same position throughout, you’re going to pull back and up with the handle bar as you lean backwards. You should bring the handle bar to about chest height. Repeat, performing 15 to 20 reps.
Punches – Start in a fully extended position, seat back as far as it goes. As you relax your legs and bend your knees, push forward quickly with the handle bar. Return to starting, and repeat, performing 15 to 20 reps. The focus for this one should be on your arms rather than your legs, so make sure your upper body is driving the strokes.
Rowing Sprints – Perform as many strokes as you can in 30 seconds, then rest for 15 seconds. Repeat this cycle 5 to 10 times, as you build up your fitness level.
Run through this routine once, or repeat for more intensity.
A recommendation for this workout is to have a preworkout like the best-reviewed Essential Amino Energy to boost your energy and get you pumped up and have the endurance to do this workout. Best time to take the preworkout is 30 minutes before and you can include a fruit like a banana/apple to provide you with energy to sustain throughout.
Conclusion: The Benefits of Rowing
Despite a common preference for the treadmill and elliptical, the rowing machine actually offers a more intense total body workout.
Rowing involves a series of movements that utilize a greater range of motion compared to other exercises, with pushing and pulling movements by both your upper and lower body. These movements are more complete, alternating between complete extension and contraction of your arms and legs. You’ve got a leg press and a seated row all in one. Rowing also involves your core and abdominal muscles throughout, and I’ve personally found it really effective to incorporate rowing into my core routine.
Of course, all these movements are going to burn a ton of calories and fat, giving your metabolism a major boost for the day. And you’ll also see major improvements in strength and endurance.
Have any questions or feedback about this Rowing Fat Blast Workout Routine? Please leave a comment below…