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Effective rowing machine - Why rowing is the best workout for your body

14 February 2025

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FROM Lars Wichert

Rowing is one of the most effective sports there is - it combines strength and endurance training in a single movement. Compared to other sports such as running or cycling, rowing uses over 85 % of the entire musculature. No wonder more and more people are turning to rowing machines for home training to improve their fitness, lose weight or increase their athletic performance.

I'm Lars Wichert, Olympic and world champion rower, and today I'm going to show you why rowing training is one of the best choices for your health and performance.

Which muscle groups are used when rowing?

Rowing is a full-body workout - this means that not only individual muscle groups are addressed, but almost the entire body works.

Legs - The main drive in the rowing stroke

Quadriceps (front thigh): Ensures that the legs are stretched when pulling through.
Hamstrings (rear thigh): Supports the movement when rolling forwards.
Calf muscles (gastrocnemius, soleus): Stabilises the foot and contributes to power transmission.

Torso - Stability and power transmission

Abdominal muscles (rectus abdominis, obliques): Keep the torso stable and protect the lower back.
Back extensor (erector spinae): Supports the upright posture during rowing.

Upper body - pulling movement and control

Latissimus dorsi (broad back muscle): Main muscle for the pulling movement.
Trapezius muscle (shoulder and neck area): Stabilises the shoulder blades.
Biceps and forearm muscles: Supports grip and control of movement.
Pectoralis major (chest muscle): Contributes to the stability of the shoulder.

This comprehensive muscle activation makes rowing one of the most effective methods of training the entire body evenly. Rowing is also predestined for a symmetrical physique, as the movement on the rowing machine puts even strain on both sides of the body.

Calorie consumption & fat burning - How effective is rowing for losing weight?

Rowing is one of the best ways to burn fat and get your body in top shape. The great advantage of this is that the high muscle engagement and consistent movement not only burns energy in the short term, but also boosts the metabolism in the long term. This leads to a lasting afterburn effect, whereby the body continues to burn calories even after training.

Why is rowing so effective for burning fat?

High muscle activation: Over 85 % of the muscles are active during rowing, which means that energy consumption is high.
Joint-friendly training: No shock-like impact as with running, which makes it particularly attractive for overweight people and people with joint problems.
Combination of strength and endurance training: While many sports train either endurance or muscles, rowing combines both in a single movement.

As you can see, rowing at high intensity can burn just as many or even more calories than running, but is easy on the joints and effectively challenges the muscles at the same time.

Which 500m times correspond to which calorie consumption on the AUGLETICS Eight Style?

On the AUGLETICS Eight Style you can use the resistance and your speed to control your calorie consumption. The following overview shows you how much energy you burn per hour at different 500m times:

Note: The exact calorie consumption depends on your individual body weight, your muscle mass and your personal training condition. The higher your resistance and impact strength, the more calories you burn.

How to optimise your rowing training for maximum fat burning

Every workout should start with a good warm-up. It's up to you whether you do this with a stroke build-up or whether you prefer to activate your body with a small mobilisation circuit. It is important that you don't surprise your body with a full load.

Interval training (HIIT):

Alternate between fast and slow phases. Example: 1 minute at 2:00 min/500m, then repeat for 2 minutes at 2:45 min/500m.
Effective for maximising the afterburn effect.

2. longer units in the fat burning area:

Train for 45-90 minutes with a 500m time that is in the range of 72 to 81 % of your maximum heart rate.
Formula for calculating the HRmax = 220 - age. The result is an approximation of the maximum heart rate, which depends on various factors such as years of training, fitness level and genetics.
This keeps your heart rate constantly in the optimum range for burning fat. The heart rate should be between 18 and 22 beats per minute (bpm).

Rowing for the cardiovascular system - an optimal cardio workout

Rowing is not only an excellent sport for burning fat, but also an ideal workout for the cardiovascular system. The even and dynamic movement of large muscle groups intensively stimulates the body's oxygen uptake, which sustainably improves cardiac performance. Regular training with the rowing machine increases maximum oxygen uptake (VO₂ max), which means the body is supplied with oxygen more efficiently. This means that the heart can pump more blood with each contraction, thus relieving the cardiovascular system in the long term. A trained heart beats more slowly at rest, as it can transport the same amount of blood through the body with fewer beats per minute. This not only reduces the risk of cardiovascular disease, but also increases general performance in everyday life.

Pulse-based training, which can be performed on devices such as the AUGLETICS Eight Style can be performed particularly efficiently. Thanks to the integrated Virtual Coach, you can monitor your heart rate in real time and steer it to the optimum load range. With functions such as the target heart rate mode, the device automatically adjusts the resistance so that you always train in your desired heart rate zone - whether for fat burning, basic endurance or high-intensity interval training (HIIT). This combination of technology and individual training control not only makes rowing training more effective, but also more sustainable in the long term, as it keeps you in the exact zone that is optimal for your goals.

In addition to the positive effect on the cardiovascular system, rowing is also unbeatable in terms of training efficiency. Unlike many other sports, it uses over 85 % of the muscles, which means that both the upper and lower body are trained at the same time. While running or cycling mainly activates the leg muscles, rowing ensures the harmonious development of the entire body musculature. This not only maximises calorie consumption, but also improves strength endurance. The even load is also easy on the joints and makes the training particularly suitable for people with knee or back problems.

Another advantage is the versatility of rowing training. Depending on your goals, you can choose between different training methods: Slow, continuous units are ideal for aerobic training and fat burning, while high-intensity intervals (HIIT) increase maximum performance and create a strong afterburning effect. The combination of moderate and intensive phases is also particularly effective in order to optimally challenge both the cardiovascular system and muscle endurance.

The AUGLETICS Eight Style offers the decisive advantage here, as it makes training even more efficient thanks to the magnetic resistance adjustment and the intelligent Virtual Coach. Thanks to the personalised feedback and automatic adjustment of the resistance levels, you can control your training precisely without having to intervene manually. This not only ensures a constant challenge, but also a sustainable increase in performance.

To summarise: rowing is one of the most efficient training methods for strengthening the cardiovascular system, improving endurance and at the same time challenging the entire musculature. Thanks to the intelligent technology of the AUGLETICS Eight Style, you can take your training to a new level and choose the exact training intensity that is best suited to your individual goals.

Why the AUGLETICS Eight Style makes your training even more effective

The AUGLETICS Eight Style Its modern technology sets it apart from other Rowing machines from:

Virtual Coach: Real-time feedback on your technique to help you row optimally.
Magnetic brake: Consistent resistance for precise training control.
Interactive programmes: Customised workouts for different training goals.
Streaming function: Entertainment during training.
Space-saving: Folds up and is easy to stow away.

With the AUGLETICS Eight Style you can ensure that you get the most out of your rowing training.

Which training methods make the rowing machine even more effective?

Depending on your training goal, you can use different methods on the Rowing machine apply:

Basic endurance training: Low intensity, long sessions (40-90 minutes). Ideal for heart health and fat burning.
Interval training (HIIT): Alternate between high and low intensity for maximum calorie burn.
Sprint intervals: Short, explosive moves for more strength and anaerobic fitness.
Technique training: Focus on clean execution of movements to avoid injuries.

The right technique for effective training

An efficient rowing stroke follows four phases:

Final move: Arms pull the handle towards the chest, back remains straight.
Pre-rolls: Stretch your arms, move your upper body forwards, legs follow.
Front reversal: Controlled movement without loss of energy.
Draught: Powerful leg extension, upper body leans back slightly, arms pull the handle.

A proper technique is crucial for effective training that is easy on the joints, we have another blog article on this - Rowing technique for beginners: how to row correctly on the rowing machine

How often and for how long should you row to achieve maximum results?

Beginners: 2-3 times a week, 20-30 minutes per session
Advanced: 4-5 times a week, 40-60 minutes
Competitive athlete: 5-6 times a week, targeted training plans

Regular training is crucial to see progress - the key to success is consistency

Rowing is easy on the joints - ideal for all age groups

No impact on knees and joints - perfect for people with joint problems, as rowing also allows a greater range of motion to be achieved without pain in the joints than with other sports.
Suitable for all ages - A gentle but effective workout.
Perfect for rehabilitation - often used in physiotherapy.

Conclusion: Why rowing is the most effective workout

Rowing offers a unique combination of strength and endurance training, is easy on the joints and burns a lot of calories. Especially with the AUGLETICS Eight Style you can organise your training even more specifically.

Whether for muscle building, fat burning or cardiovascular training - a rowing machine is one of the most effective investments in your fitness.

Start your rowing training now and experience for yourself how effective it can be!

About the author

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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