Weight Loss | Concept2

Weight Loss

Weight loss boils down to a simple formula: burn more Calories than you take in. There is no magic pill. Results come from hard work and consistency.

The full body nature of rowing makes it a huge Calorie burner: in a few minutes a day, you’ll burn more Calories on the indoor rower than you would on a machine that doesn’t engage as many muscle groups. If you have a lot of weight to lose, the seated nature of rowing takes the pressure off your joints while providing a superior workout. Our indoor rowers accommodate up to 500 pounds, making it versatile for many body sizes, and your workout intensity is always in your control.

Getting Started

Review our Technique Videos to learn the proper rowing stroke. Learn how to get comfortable on the indoor rower, and which stretches and breathing techniques are helpful for rowing. Educate yourself about the damper setting, starting off between 3 and 5 until your fitness improves. Work with a nutritionist, or read up on healthy eating, and keep track of what you consume each day so you know exactly how many Calories you’ve taken in. Learn how to view Calorie output on the Performance Monitor, and then use our Calorie Calculator to determine the Calorie burn for your weight. Sign up for a free online logbook and enter your meters. On days when you need a boost, review your log to see how far you’ve come, connect with other rowers through the forum, or check out the many online challenges available to you.

Becoming overweight doesn’t happen overnight; neither does becoming fit. Be patient with yourself and work to make good choices every day. Before you know it, you’ll have reached your weight loss goals.

Before trying the following workouts, please read our liability disclaimer.

Beginning Workouts

If you’re new to exercise or are resuming after a long break, start with the following workouts in the order presented. Take a rest day every few days.

  • Workout 1: Row very easily for 5 minutes at a stroke rate of 24–28. Get off the indoor rower and stretch or walk for 5 minutes. Complete another 5 minutes of easy rowing. End with 5 minutes of walking or stretching.
  • Workout 2: Row easily for 5 minutes. Do five minutes of stretching off the indoor rower. Row easily for 10 minutes. End with 5 minutes of walking or stretching.
  • Workout 3: Row easily for 5 minutes, then do 5 minutes of walking or stretching. (This will become your standard warm-up.) Complete 5 minutes of easy rowing, doing one Power 10 (a 10 stroke burst at higher intensity) per minute.
  • Workout 4: Do your standard warm-up. Then, row 5 minutes at a moderate pace, followed by 5 minutes of Power 10s each minute, followed by 5 minutes easy rowing. Finish with another 5 minutes of Power 10s each minute, then row easily for 5 minutes to cool down.
  • Workout 5: After your standard warm-up, do 10 minutes of steady rowing while gradually increasing the intensity. For the next 10 minutes, alternate 1 minute of easy rowing with 1 minute harder rowing.
  • Workout 6: After your standard warm-up, row steadily for 20 minutes at a comfortable pace. Do a Power 10 every 500 meters. Cool down with 5 minutes easy rowing.
  • Workout 7: After your standard warm-up, row for 10 minutes, alternating 40 seconds of harder rowing with 20 seconds of easier rowing. Row steadily for 5 minutes, then repeat the 40/20 alternation for 5 minutes. Finish with 5 minutes easy rowing.
  • Workout 8: After your standard warm-up, do 3 rounds of 5 minutes easy rowing followed by 5 minutes of hard rowing. Finish with another 5 minutes of easy rowing.
  • Workout 9: After your standard warm-up, row for 30 minutes and make note of how many meters you complete. As your fitness improves, repeat this workout to gauge your progress.

Workouts for Weight Loss

When rowing for weight loss, workout consistency and duration are key. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation. Add intervals for variety. Good workouts for weight loss include:

  • 5000–7000 meters
  • 10,000 meters
  • 30 minutes
  • 20 minutes (or more) alternating 1 minute of hard rowing with 1 minute of easy rowing.
  • Two to three moderate 10 minute pieces with 2 minutes easy rowing in between.

Remember to warm up before and record your meters following each workout.

Staying Motivated

Rowing for longer distances requires mental fortitude as well as strength. Here are some ideas to keep you focused and motivated:

  • Add variety. Mix up the length of your workouts to give yourself something to look forward to.
  • Take breaks. Feel free to stand up and stretch in between sessions.
  • Try new workouts. Be creative in challenging yourself! Row during each commercial break one night in front of the TV or try something different like the Fish Game. Use our Workout of the Day for some fresh workout ideas.
  • Change the display. Rotate through different displays in the Performance Monitor to give yourself a new perspective.
  • Make a goal. Record your meters to see your progress.


Sandra Jones

I've lost the weight I wanted to lose and I've gained a habit that will benefit me for a lifetime.


Robert Poulsen

I’ve had a Model C Indoor Rower since 2003 and have logged 6.3M meters.


Bill McGowan

I've struggled with my weight for my entire life, swinging from 362 pounds, down to 230 pounds in 2000, and more recently got back up to 330 lbs in