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Lose belly fat by rowing: how it works

19 December 2024

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FROM Lars Wichert

Belly fat is not only an aesthetic challenge, but also a health risk. Visceral fat in particular - the fatty tissue that surrounds the internal organs - can favour cardiovascular disease and diabetes and is known as the bad belly fat. Losing belly fat is therefore not just a question of appearance, but also of health. Rowing offers an effective and holistic method of losing fat and strengthening the body at the same time.

How rowing helps you lose belly fat

Rowing is a real full-body workout that actively works up to 85 % of your muscles. This means that you train your legs, back, abdomen, arms and shoulders during each session. This comprehensive muscle activation ensures a high calorie consumption and boosts the metabolism. The combination of strength and endurance training during rowing means that your body not only burns calories during training, but also afterwards - an effect known as the "afterburn effect".
At the same time, rowing is particularly easy on the joints and is therefore suitable for people of all ages and fitness levels. If you regularly integrate rowing sessions into your daily routine, you not only help to reduce fat, but also strengthen your deep muscles, which can lead to better posture and less back pain in the long term.

Elderly man uses the Augletics rowing machine in a modern living room for a comfortable and efficient home workout

The myth of "targeted belly fat loss"

A common misconception is that you can only lose belly fat through targeted exercises such as sit-ups or crunches. But the truth is that localised fat burning does not work. The body decides for itself where to break down fat, and this usually happens evenly. A positive side effect: rowing also strengthens the core muscles, which also tightens the stomach.

The right intensity and training frequency

The effectiveness of your training depends on the intensity. Moderate training is ideal for losing belly fat, where you train in a pulse range of 60-70 % of your maximum heart rate. This is the range in which your body prefers to use fat as an energy source.

There are two formulas for calculating the maximum heart rate (MHF).
The classic formula is: MHF = 220 - age.
There is also a formula according to Tanaka et al. (2001) that takes individual differences into account somewhat better. MHF=208-(0.7×age).

Alternatively, you can work with high-intensity interval training (HIIT), in which you combine short, intensive workouts with recovery phases. This method significantly increases calorie consumption and keeps your metabolism active even after training.
To achieve visible results, I recommend rowing three to four times a week for at least 30 minutes or engaging in endurance exercise. Regular training is crucial for your success.
You can find out more about HIIT in our blog article HIIT: High-Intensity Interval Training and its benefits for rowing training".

Nutrition: the key to success

A flat-packed arrangement of fresh, healthy food. Includes salmon, red meat, avocados, broccoli, tomatoes, oranges, nuts, cheese, eggs, pomegranate, beans, oatmeal and olive oil.

The Proper nutrition is just as important as the training itself. A calorie deficit is crucial to losing weight. This means that you should consume fewer calories than your body uses. It is helpful to keep a food log so that you have an overview of your calorie intake for the entire day. Various apps can be helpful here.
Focus on protein-rich foods such as chicken, fish or pulses to help build muscle. Fibre from vegetables and wholegrain products will keep you fuller for longer, while healthy fats from nuts or avocados will provide your body with energy. Avoid processed foods and sugars that could slow down your progress.

A calorie deficit is essential to reduce fat deposits - especially stubborn belly fat. But how can this be achieved? Various nutritional concepts, which I will illustrate below, can be the key to success and can be individually adapted to your lifestyle:

Three-meal principle

The classic concept of eating three balanced main meals a day has proved successful for many people. Here you avoid snacks between meals, which keeps insulin levels stable. Each meal should contain a good balance of complex carbohydrates, healthy fats and high-quality protein. This keeps blood sugar levels stable and prevents cravings. If you still have a craving for something sweet, snack on it as a dessert after your main meal.

Intermittent fasting

Intermittent fasting, also known as "intermittent fasting", is a popular method for boosting fat burning. It involves alternating between eating and fasting phases. A common variant is the 16:8 principle, in which you fast for 16 hours and eat your meals within 8 hours. During the fasting phase, the body draws on fat reserves, which can favour the reduction of belly fat.

A round wooden plate symbolises a clock. The numbers 16 and 8 are moulded from wood, complemented by a fork and a spoon. The number 8 is decorated with fresh lettuce leaves, tomatoes, mushrooms and chillies

Calorie cycle

The calorie cycle, also known as "calorie cycling", varies your calorie intake depending on the intensity of your training. On intensive training days, when you burn a lot of calories on the rowing machine, you eat a little more to cover your energy requirements. On quieter days, reduce your calorie intake. This method not only supports fat loss, but also optimises your regeneration and muscle building.

Low-carb or high-protein diet

For many people, a low-carb or high-protein diet is helpful. Fewer carbohydrates promote fat burning, while protein supports muscle building and keeps you satiated for longer. This is particularly important when you are training on the rowing machine, as your muscles are under a lot of strain and need high-quality nutrients.
 

Personal customisation

It is important that you find a way of eating that suits your everyday life and can be implemented in the long term. It's not about reducing calories in the short term, but about making a sustainable lifestyle change that meets your goals. The combination of regular rowing training and a nutritional strategy that suits you is the key to losing belly fat and developing a healthy body image in the long term.

Burn calories and increase your basal metabolic rate

Rear view of a man training on the AUGLETICS rowing machine in a modern living room.

Rowing is a real calorie killer - with minimal strain on your joints. Depending on the intensity, body weight and duration, rowing can burn between 400 and 800 calories per hour. This figure is comparable to other high-intensity endurance sports such as jogging or cycling. However, the real benefit of rowing is not just the acute calorie consumption during training, but also the long-term effect on your basal metabolic rate.
 
The basal metabolic rate describes the amount of calories your body needs at rest to maintain vital functions such as breathing, heart rate and metabolism. This basal metabolic rate is significantly influenced by muscle mass: the more muscle you have, the higher your basal metabolic rate. Rowing, which activates up to 85 % of the entire musculature, helps you to build muscle and thus increase your calorie consumption even when you are at rest.

Basal metabolic rate in men and women

On average, the basal metabolic rate for men and women is slightly different due to differences in body composition and muscle mass. Here are some rough guide values for the daily basal metabolic rate:
 
  • Women: The average basal metabolic rate is around 1,200 to 1,600 calories per day. This depends on factors such as age, weight and muscle mass.
  • Men: The basal metabolic rate is around 1,500 to 2,000 calories per day, again depending on the individual's physical condition.

 

You can increase these values in the long term with regular rowing training. Building muscle increases your basal metabolic rate, as muscles use more energy than fatty tissue, even at rest. This means you burn extra calories even after training - and even while you sleep.

Calorie consumption and intensity

Another advantage of rowing is the ability to control calorie consumption through training intensity. While easy rowing at a moderate intensity is excellent for burning fat, you can significantly increase your calorie consumption per minute with high-intensity interval training (HIIT). An example:
 
  • Moderate rowing: Approx. 500 calories per hour
  • Intensive rowing: Approx. 700 to 800 calories per hour

 

In addition, more intensive training has a positive effect on the so-called "afterburn effect": Your body also burns calories after training, as it needs energy for regeneration.
 
If you would like to find out more, you are welcome to read our blog article "Calorie consumption rowing machine: How many calories you can burn while rowing" read through. 

Rowing at home: the ideal workout for every day

With a rowing machine, you can train at any time and regardless of the weather. A device like the AUGLETICS Eight Style. It not only offers you a quiet magnetic brake and a space-saving design, but also interactive functions such as the virtual trainer. This gives you feedback on your technique and helps you to organise your training more efficiently.
 
You can also stream your favourite series during your workout or take part in interactive programmes that motivate you and add variety to your training.

AUGLETICS Eight Style
AUGLETICS Eight Style rowing machine with display for interactive home training

2.790,00 EUR

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Motivation and success in losing belly fat

It is important to set realistic goals and remain patient. You can often feel the first signs of success after just a few weeks, for example in the form of more energy and better mobility. Visible changes to the abdomen usually take a little longer - two to three months of regular training is realistic.
Track your progress, be it through measurements, photos or training diaries, to stay motivated. Remember: every stroke brings you closer to your goal.

Conclusion: lose belly fat with rowing

Rowing is the perfect sport to lose belly fat effectively. It combines endurance and strength training, is easy on the joints and strengthens the core muscles. With the right technique, a balanced diet and a high-quality rowing machine such as the AUGLETICS Eight Style you can achieve your goals and improve your overall fitness at the same time.
Start today and discover how rowing can change your life!

About the author

Picture of Lars Wichert

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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