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6 Indoor Rowing Workouts That Won’t Bore You To Death | BarBend


6 Indoor Rowing Workouts That Won’t Bore You To Death | BarBend

Are you tired of the same old workouts that leave you unmotivated and unchallenged? Maybe it’s time to switch things up and try something new. Enter indoor rowing! Not only does it provide a full-body workout, but it can also be an exciting and engaging way to get in shape. In this blog post, we’re going to explore 6 indoor rowing workouts that are anything but boring. Get ready to push yourself to new limits and have fun while doing it!

If you’re curious about indoor rowing but not sure where to start, or if you’re an experienced rower looking for some fresh ideas, this list has something for everyone. So, grab your water bottle, strap on your shoes, and let’s dive into the world of indoor rowing workouts that will keep you coming back for more.

1. Pyramid

  • Row 1 minute, then rest 1 minute
  • Row 2 minutes, then rest 2 minutes
  • Row 3 minutes, then rest 3 minutes
  • Row 4 minutes, then rest 4 minutes
  • Row 3 minutes, then rest 3 minutes
  • Row 2 minutes, then rest 2 minutes
  • Row 1 minute

This workout is a great way to challenge yourself and work on your endurance. The intervals of rowing and rest will keep you engaged and motivated throughout the workout, and the varying lengths of time will keep things interesting.

2. Intervals

Row 500 meters then rest 3 minutes, repeat 5 times

This high-intensity workout will give you a serious cardiovascular challenge. The short, intense bursts of rowing will push your body to its limits and leave you feeling accomplished and energized.

3. Tabata

  • Row all-out for 20 seconds
  • Rest for 10 seconds
  • Repeat 8 times

The Tabata method is known for its intense, short bursts of exercise followed by even shorter periods of rest. This workout is a great way to build both strength and endurance, and it’s over before you know it!


Try a simple 30-second sprint followed by a 1-minute recovery. Repeat this cycle for 10-20 minutes.

High-Intensity Interval Training (HIIT) is a great way to challenge your body and improve your overall fitness. This workout is sure to keep you engaged and on your toes, both literally and figuratively.

5. Endurance Challenge

  • Row 10,000 meters at a steady pace

If you’re looking for a more long-distance challenge, this workout is for you. Endurance rowing is a great way to build your aerobic capacity and mental toughness while providing a steady and satisfying workout.

6. Team Relays

  • Form a team of 3-4 people and take turns rowing 500 meters each

Who says rowing has to be a solo activity? Grab some friends and mix things up with this fun and challenging team workout. You’ll be motivated by the friendly competition and the camaraderie of working out together.

There you have it! These 6 indoor rowing workouts are sure to keep you engaged, motivated, and having fun. Whether you’re a beginner or seasoned pro, give these workouts a try and experience the excitement of indoor rowing for yourself.


  • Q: Is indoor rowing a good workout for beginners?
  • A: Absolutely! Indoor rowing is a low-impact, full-body workout that is suitable for people of all fitness levels.
  • Q: How can I make indoor rowing more enjoyable?
  • A: Trying different workouts, such as the ones listed above, can help keep things fun and engaging. You can also listen to music or watch TV while rowing to keep things interesting.
  • Q: Can indoor rowing help me lose weight?
  • A: Yes! Rowing is an excellent way to burn calories and improve your overall cardiovascular health, making it an effective tool for weight loss.
  • Q: How often should I do indoor rowing workouts?
  • A: It’s best to start with 2-3 workouts per week, and then gradually increase as your fitness level improves.