15-Minute Rowing Workout for Beginners

There are plenty of cardio options at every gym. But if you’re pressed for time and need a great workout, you might want to consider a rowing machine.

The rowing machine is a great way to get your body moving. Just the movement of the rowing machine works out your quads, hamstrings, back, biceps, and core. Pretty great, right?!

Rowing Is For All

Let’s make this clear, the rowing machine is not just for CrossFitters (or the occasional person who likes to reenact the opening scene from The Skulls – I am guilty of this), it’s for everyone. It can be done at a slower pace for a great cardio workout, a fast pace for a high intensity interval training (HIIT) workout, or the intensity can be increased for a great back exercise. No matter which way you go, you can never go wrong.

So, we’ve put together this quick 15 minute beginner rowing workout to help you switch up your cardio routine and get those muscles moving!


Rowing Workout for Beginners

  • 100m Slow
  • 50m Fast
  • Break 2 minutes
  • 200m Slow
  • Break 1 min
  • 100m Slow
  • 50m Fast
  • Break 2 minutes
  • 300m Slow
  • 100m Fast
  • 500m Slow for Cool Down

What’s your favorite cardio machine in the gym?

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.