Rowing machines are a great way to get a good workout and see results. But how long and how often should you row for? On an indoor rower, you can burn calories and build muscle. A good workout Before you row, try these rowing machine warm-ups from Peloton instructor Alex Karwoski that can be done on and off the rower. Alex says. Indeed, you don't need to spend too long warming up—a few stretches off the rower and a few minutes on the rower should be sufficient. That said, take into account the temperature of your body and of These Olympian-approved rowing machine workout techniques are guaranteed to help you get in killer shape—without killing your back. For an intense 40-minute workout with a cooldown: 20-minute Sweat, then 20-minute Drive, then 5-minute Cool Down. Mix it up with cardio and cross-training: 15-minute Breathe, then 30-minute On the Mat. You now know how to determine how long you should work out on an indoor rowing machine. In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. The best place to learn how to row is on a rowing machine. If you supervise the initial sessions on the machine you will see an easy transition to the boat. To become and stay healthy, the Department of Health and Human Services (DHHS) recommends that you get a minimum of 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous-intensity cardio exercise per week. Video of the Day How long should a beginner row on a rowing machine? For beginners, it's always best to start slow and work your way up to more frequent, more intense workouts. For the first couple of weeks, aim for 10 to 20-minute workouts until you feel comfortable and have the form down correctly. Distance Time (h:m:s) : : Gender Age years old Bodyweight Calculate Performance Rowing Times We have male and female rowing times for all common rowing distances like 500m, 1000m, 2000m and 5000m. 500m Times 1000m Times 2000m Times 5000m Times 6000m Times 10000m Times See All Rowing Times Fitness Standards e6JOuk.