The best workout you’re not doing…yet

How did you celebrate National Learn to Row Day? Oh, you weren’t aware it was last Saturday? Well, I don’t blame you. After all, rowing has long been seen as a sport reserved for blue bloods named Prescott and Archibald, snooty regatta spectators swilling gin & tonics, squabbling over whose Ivy League alma mater is better. But forget all that. With new machines like the Concept 2 Rower, rowing is for everyone. Indoor rowing classes have sparked a new fitness craze. But don’t consider this a fad. Rowing is proving itself to be a lasting fixture in workout routines, especially for those looking for a low-impact alternative to running or spinning. Don’t worry, it’ll still kick your ass. In fact, rowing is one of the best workouts you can do to become stronger, faster, and, best of all, sexier. Here’s why:

Rowing says good riddance to calories

Like I said, it’s an ass kicker. On average, you can burn about 13 calories per minute. Fifty minutes on the rowing machine (known as an “erg” btw) can even burn up to 1,200 calories.

Rowing will make you feel it everywhere

Sure it looks like it just involves your upper body, but rowing is more than just pulling an oar. This is a total body workout. You’re going to have a lot going on in your legs and glutes too. Rowing actually works nine major muscle groups, including:

  • Back
  • Biceps
  • Core
  • Glutes
  • Hamstrings
  • Lats
  • Quads
  • Shoulders
  • Triceps

Rowing is simple…yet challenging

Rowing involves only a few basic motions. I can explain how to do it properly, but it’s probably better you watch this demo. Of course, finding your personal rhythm is the real trick. But when you get it, you’ll be on your way to Fit City (population: you).


Paramout now offers classes dedicated solely to rowing. And they’re open to anyone at any level. So if you want to incinerate calories and improve your overall muscular endurance, I invite you to come in. Leave the gin for the regattas. Water is all you’ll need here.


Now, if you just can’t wait to get started, here are two workout regimens I recommend.



Workout 1 Workout 2
Row for 2-5 minutes

  Keep strokes per minute (SPM) at 18-24           

  Remember your distance

  Rest for 30-60 seconds

  Repeat for 15-20 minutes


*Try to get the same distance each round                       (within 20-30 meters)


Row 1,000 meters, rest 1 minute

Row 800 meters, rest 1 minute

Row 600 meters, rest 1 minute

Row 400 meters, rest 30 seconds

Row 200 meters, rest 30 seconds.   


*Repeat 2-3 times if desired