Thinking about adding rowing to your fitness routine but not sure where to start? You're not alone. For beginners, figuring out how long to row and how often can be confusing—but it doesn’t have to be. This guide breaks down everything you need to know, from session length and technique tips to workout plans that help you build endurance and confidence on the rowing machine.

How Long Should Beginners Row on a Rowing Machine?

If you're new to indoor rowing, you're probably wondering: how long should a beginner row on a rowing machine? This popular cardio workout is low-impact, full-body, and effective for burning calories, building endurance, and toning muscles. But to maximize results and avoid burnout or injury, beginners need to start with the right routine. Let’s break it down.

Why Choose a Rowing Machine for Beginners?

Rowing machines (also known as ergometers or “ergs”) are among the best home cardio machines for weight loss and endurance. They simulate the motion of rowing a boat and provide a low-impact, high-efficiency workout. For beginners, rowing is perfect because:

• It’s easy on the joints

• It engages 85% of the body’s muscles

• It supports both fat burning and strength building

• It’s suitable for all fitness levels

When setting up your workout space, don’t overlook simple but important details—like asking yourself, do you need a mat under treadmill or rowing equipment? The answer is usually yes, especially if you're training on hardwood or tile floors.

How Long Should a Beginner Row?

For most beginners, start with 10 to 20 minutes per session, 3 to 4 times per week. Here’s a general breakdown:

The key is consistency, not intensity. Avoid jumping into long sessions too soon. Instead, aim to gradually increase your rowing time and resistance as your fitness improves. That same gradual approach also applies to treadmill use—whether you’re following a beginner program or using treadmill workout apps to guide you.

Best Beginner Rowing Workouts (With Duration)

Try one of these beginner-friendly rowing workouts to get started:

1. 10-Minute Row for Form and Focus

2 mins: Easy warm-up

6 mins: Steady moderate pace

2 mins: Cool down

Use this workout to get used to rowing machine technique.

2. 15-Minute Fat Burn Row

3 mins: Light pace warm-up

1 min hard, 1 min easy (repeat 5x)

2 mins: Cool down

This is a great way to try HIIT rowing workouts for weight loss.

3. 20-Minute Full-Body Endurance Row

4 mins: Warm-up

3 mins rowing + 1 min rest (repeat 4x)

4 mins: Cool down

This helps build stamina and is one of the best rowing workouts for beginners.

Tips for Beginners Using a Rowing Machine

1. To stay safe and motivated, keep these rowing tips in mind:

2. Focus on form first: Power comes from your legs, not your arms

3. Use a heart rate monitor to stay in the fat-burning zone

4. Hydrate and stretch before and after rowing

5. Track your progress with a rowing machine fitness tracker app

6. Don’t rush—progress takes time

Is 20 Minutes of Rowing a Day Enough for Beginners?

Why Choose Rowing?

Rowing machine workouts are one of the most effective ways to burn calories while engaging nearly every major muscle group. From your legs and glutes to your back, core, and arms, this low-impact cardio workout offers both strength and endurance benefits. You can even complement rowing sessions with a hiit treadmill workout app for varied cardio routines at home.

Benefits of Rowing for Beginners:

• Full-body engagement: More than 85% of muscles are activated.

• Low impact: Easier on joints compared to running or jumping exercises.

• Great for weight loss: You can burn 200–300 calories in 20 minutes depending on intensity.

• Improves cardiovascular health and builds endurance.

That’s why many people consider rowing the best cardio for beginners.

What Happens If You Row 20 Minutes a Day?

For beginners, 20 minutes of rowing a day can be more than enough to start building endurance, improving your cardiovascular health, and burning fat. The key is consistency and using proper technique.

Estimated Benefits of 20-Minute Daily Rowing:

• Burn fat and kickstart your metabolism

• Tone muscles without bulking up

• Increase stamina within 2–4 weeks

• Feel an energy boost and improved focus

Apps such as pitpat can enhance the experience by allowing users to join friendly competitions or set monthly milestones, making your 20-minute sessions feel like part of a bigger journey.

Beginner Rowing Workout Plan (20 Minutes)

Here’s a simple beginner rowing workout plan you can follow:

How to Use a Rowing Machine as a Beginner

Learning how to row with good form helps prevent injury and ensures you get the most from your session.

• Start with the catch position: Knees bent, arms straight, torso leaning forward.

• Drive with your legs, then pull with your core and arms.

• Finish: Lean slightly back with handle near your chest.

• Recovery: Extend arms, hinge forward, then bend knees to slide forward again.

Keep your core engaged throughout the stroke. A mirror or rowing app can help correct posture and monitor progress.

Rowing Machine for Beginners: How Long to See Results?

How Long Until You See Rowing Machine Results?

The timeline for seeing results depends on factors like your workout consistency, intensity, diet, and fitness level. Here’s a general guide:

Week 1-2: Feeling the Change

• Expect muscle soreness as your body adapts.

• Improved posture and increased energy.

At this stage, you can also try incorporating walking workouts with the best treadmill walking app to complement your rowing routine.

Week 3-4: Visual and Physical Improvements

• Slight changes in muscle tone and stamina.

• Possible weight loss (1–3 lbs) if paired with a healthy diet.

• Better cardiovascular endurance during rowing sessions.

Week 5-8: Visible Transformation

• Noticeable rowing machine results like fat loss, leaner muscles, and better definition.

• Enhanced strength and core stability.

For those looking to build endurance while walking, the deerrun treadmill is a great addition to your home fitness equipment, making it easier to switch between rowing and walking sessions for a full-body workout. 

Best Rowing Machine for Beginners

Choosing the best rowing machine for beginners ensures you stay motivated and injury-free. Here are a few beginner-friendly features to look for:

• Adjustable resistance levels

• Smooth glide and quiet flywheel

• Comfortable seat and ergonomic handle

• Built-in monitor to track strokes, time, and calories

Some popular beginner models include the DeerRun Smart Rower — all perfect for building a home rowing machine routine.

Getting started with a rowing machine may feel a bit overwhelming at first, but with the right guidance and consistency, you’ll be amazed at how quickly your body adapts. Whether your goal is weight loss, stamina, or simply staying active, even just 20 minutes a day can lead to real, lasting results. So strap in, row smart, and enjoy the journey toward a stronger, healthier you.