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What are the benefits of 20 minutes of rowing? A comprehensive look at the positive effects

27 February 2025

FROM Lars Wichert

Rowing is one of the most effective sports that trains the entire body as well as the cardiovascular system. Just 20 minutes of rowing can have a profound effect on your health, muscles and metabolism. In this article, we show you the changes and positive aspects of this short but intensive training session.

Energy supply: how your body reacts

Even in the first few minutes of rowing, your body sets various mechanisms in motion to provide the energy you need. Anaerobic energy production dominates at first. In this phase, the body obtains energy without oxygen from stored carbohydrates (glycogen). This form of energy production is very effective in the short term, but quickly leads to an accumulation of lactate, which favours fatigue.

Author: sportunterricht.de

If the load is maintained, the aerobic energy supply increasingly takes over. Here, oxygen is used to obtain energy from carbohydrates and fats. This form of energy production is more sustainable and can be maintained over longer periods of time. The longer you row, the stronger the aerobic energy supply becomes. After 20 minutes, this form of energy production is the main source, which means that your body is now mainly using fat for energy. The processes are not separate from each other. That is why it is not correct to say that you have to do more than 30 minutes of exercise to start burning fat. Fat burning is activated right from the start of training, but the easier energy production via carbohydrates still predominates, which is why this is favoured for the time being.

Cardiovascular effects: Strengthening of the heart

One of the most important positive effects of 20 minutes of rowing is the promotion of heart health. Rowing increases the heart rate, which activates the cardiovascular system. The repetitive strain strengthens the heart, making it work more efficiently. A better pumping performance of the heart leads to an improved oxygen supply to the entire body. In the long term, this reduces the risk of cardiovascular diseases such as high blood pressure or heart attacks. Furthermore, the resting heart rate is reduced and the stroke minute volume increases.

Improvement in lung capacity

In addition to strengthening the heart, rowing also has a positive effect on lung capacity. The even exertion requires deep breathing, which increases the efficiency of oxygen uptake. Better lung capacity not only increases endurance performance, but also provides more energy in everyday life.

Muscle training and muscle building

Just 20 minutes of rowing engages over 85 % of the body's entire musculature. From the legs to the torso to the arms, all major muscle groups are activated. The leg muscles (quadriceps, hamstrings, calves), the back muscles (latissimus, trapezius, rhomboids) and the core muscles are trained particularly intensively. In the long term, this leads to muscle development, improved posture and increased strength endurance. More muscle mass also means a higher basal metabolic rate.

Calorie consumption and fat burning

Just 20 minutes of rowing is enough to burn a significant amount of calories. Depending on the intensity, between 200 and 500 calories can be burned. Compared to other sports such as running or cycling, the calorie consumption of rowing is particularly high as the entire body is involved in the movement. The more muscle mass is used, the more energy the body needs. And the whole thing happens during rowing without impact load on the supporting apparatus, i.e. on the tendons and ligaments.

The combination of strength and endurance training during rowing also activates the metabolism and promotes fat burning. After training, the body continues to burn more calories - an effect that is also known as the "afterburn effect".

Improving posture and strengthening the back

Rowing is known to effectively strengthen the back muscles. This has positive effects on posture, especially for people who sit a lot. Strong back muscles support the spine, improve posture and reduce the risk of back pain. Studies show that regular rowing can prevent back pain and alleviate existing complaints. However, it is important to ensure that the technical realisation of the rowing stroke is appropriate. Poor technique can also be a hindrance. With the Rowing machine AUGLETICS Eight Style you can use the Virtual Coach to train your technique over the entire session, as you receive live feedback shot by shot.

Positive effects on mental health

Regular rowing not only has an effect on physical health, but also on mental health. The rhythmic movements and continuous exertion promote the release of endorphins - the so-called happiness hormones. This helps to reduce stress and provides a general feeling of well-being. After just 20 minutes of rowing, you can notice a significant improvement in your mood and an increased ability to concentrate.

Rowing as prevention against civilisation diseases

Rowing not only helps to build muscle or burn fat, but is also an effective way of preventing lifestyle diseases such as obesity, type 2 diabetes and high blood pressure. The combination of cardio and strength training promotes general health and contributes to a more active lifestyle.

The AUGLETICS Eight Style rowing machine: your perfect companion

A Rowing machine how the AUGLETICS Eight Style offers you many advantages to optimise your training. With an integrated virtual coach, you receive real-time feedback on your technique. You can also select different training programmes to add variety to your workout. The modern design and quiet magnetic brake make the device perfect for use in any home.

Conclusion: What are the benefits of 20 minutes of rowing?

20 minutes of rowing is far more than just a short training session - it offers a multitude of positive effects on physical and mental health. From strengthening the cardiovascular system and building muscle to improving posture and burning fat - rowing is a holistic workout that pays off in just a short time.

Try it out and feel for yourself how just 20 minutes of rowing can positively change your body and mind.

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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ZURÜCK ZUR ÜBERSICHT

What are the benefits of 20 minutes of rowing? A comprehensive look at the positive effects

Energy supply: how your body reacts

Cardiovascular effects: Strengthening of the heart

Improvement in lung capacity

Muscle training and muscle building

Calorie consumption and fat burning

Improving posture and strengthening the back

Positive effects on mental health

Rowing as prevention against civilisation diseases

The AUGLETICS Eight Style rowing machine: your perfect companion

Conclusion: What are the benefits of 20 minutes of rowing?

About the author

Lars Wichert

ZURÜCK ZUR ÜBERSICHT

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