Buying a Cardio Equipment for Your Home Gym? Here’s Why I Recommend a Rowing Machine

When it comes to getting a cardio workout at home, the options can be overwhelming. Treadmills, ellipticals, stationary bikes—they all promise a good sweat and improved fitness. However, one piece of equipment that is often overlooked is the rowing machine. If you’re serious about your cardio sessions, I’m here to tell you why the rowing machine might just be the perfect addition to your home gym.

Benefits of Rowing Machine

I get it—rowing machines can seem intimidating at first. They’re not as straightforward as hopping on a treadmill or pedaling a bike. But once you understand the incredible benefits and the full-body workout a rowing machine offers, you’ll see why it stands out.

But first, a few pointers on the technique: Engage your abdominal muscles during each stroke to protect your spine and maintain proper alignment. Poor posture, such as rounded shoulders or incorrect form, can lead to strain or injury, particularly in the lower back. Start with a lower resistance setting to master the basic rowing technique before increasing the intensity. Push with your legs first, then lean back slightly with your abs tight, and finally, pull your arms back toward you. Avoid overexerting yourself, especially when you’re just starting out. Listen to your body and stop exercising if you’re too tired to maintain proper form.

Total-Body Workout

One of the biggest misconceptions about rowing is that it’s all about the arms. In reality, rowing engages your entire body, offering a balanced workout that strengthens and tones multiple muscle groups simultaneously. When you row, you’re using about 65-75% of your leg muscles and 25-35% of your upper body muscles. This means your quadriceps, calves, glutes, pecs, arms, and core are all actively working together with each stroke.

The drive part of the stroke, where you push off the foot stretcher, heavily engages your leg muscles. This action not only builds muscle strength but also enhances your endurance over time. Rowing doesn’t just stop at the lower body; it effectively targets your upper body too. Your pecs, arms, abdominal muscles, and obliques all get a significant workout, contributing to a well-rounded exercise routine that few other machines can offer.

Accessible to All Fitness Levels

Rowing is incredibly versatile, making it suitable for people of all fitness levels. Whether you’re a seasoned athlete or just starting your fitness journey, you can adjust the intensity of your rowing session to match your capabilities. This adaptability makes rowing an excellent choice for anyone looking to improve their fitness without the risk of injury that high-impact exercises often bring.

In fact, rowing has been found to be safe and effective for individuals with low vision and those who are blind. A 2015 study found that rowing five days a week for six weeks led to a significant decrease in fat mass and total body fat percentage among participants with low vision. Their cholesterol levels also improved, and they experienced significant increases in back strength and trunk flexion.

Low-Impact Cardio

One of the most appealing aspects of rowing is its low-impact nature. Rowing burns a significant number of calories without putting undue stress on your joints. This makes it an ideal exercise for those with joint issues or those recovering from injuries. Compared to high-impact exercises like running, rowing is much gentler on the body, yet still highly effective in burning calories and improving cardiovascular health.

A 2014 study found that rowing improved joint torques in the elbow, shoulder, lumbar, and knee by 30% over eight weeks. This is particularly beneficial for individuals with early stages of osteoarthritis or those looking for an exercise that won’t exacerbate existing joint pain.

Mental and Emotional Benefits

Rowing isn’t just good for your body; it’s also great for your mind. The repetitive, smooth motions of rowing can be meditative, allowing you to clear your mind and focus on your breathing. While rowing outdoors on water might provide the most calming experience, you can still achieve a similar state of relaxation with an indoor rowing machine.

The four phases of the rowing stroke—catch, drive, finish, and recovery—create a rhythm that can help put your mind on autopilot, promoting the release of endorphins, those feel-good hormones that reduce stress. This mind-body connection is one of the reasons many people find rowing to be a satisfying and sustainable form of exercise.

Heart and Lung Health

As a cardiovascular exercise, rowing is excellent for strengthening your heart and lungs. It requires your heart to pump more blood to your body, improving heart strength and overall cardiovascular health. This can be particularly beneficial for individuals at risk of heart problems or those looking to maintain a healthy heart.

Rowing’s combination of strength and cardio training helps build power and endurance, key components of overall fitness. Power is your ability to exert maximum force quickly, while endurance is your ability to sustain physical activity over time. Both are essential for a well-rounded fitness regimen and can significantly improve your daily life and athletic performance.

Efficiency and Convenience

Even if you’re short on time, a rowing machine can help you achieve your fitness goals efficiently. Because it’s a full-body workout, you engage multiple muscle groups simultaneously, getting both a strength and cardio workout in one session. High-intensity interval training (HIIT) on a rowing machine is especially effective, known to boost cardiac function and burn calories even after your workout is done.

A 2022 study found that low-volume HIIT—less than 15 minutes per session—can induce similar or even greater improvements in fitness level, glucose control, blood pressure, and cardiac function than higher-volume HIIT or moderate-intensity continuous training. This means you can reap significant health benefits without spending hours in the gym.

A Quiet, Home-Friendly Option

When it comes to exercising at home, noise and space can be significant concerns. Rowing machines are generally quieter than treadmills and take up less space than a full weight rack. Many models are designed to fold up for easy storage, making them an excellent choice for those living in apartments or smaller homes.

Rowing machines can also serve multiple purposes in your home workout routine. Beyond rowing, you can use the machine for various strength workouts, such as core exercises, adding versatility to your home gym setup.

Rowing for Weight Loss and Muscle Gain

If weight loss is one of your goals, rowing can be a highly effective tool. A 30-minute vigorous rowing session can burn between 255 and 440 calories, depending on your weight. This makes rowing comparable to other high-calorie-burning exercises like running or cycling but with the added benefit of being low-impact.

In addition to burning calories, rowing builds lean muscle mass, which helps boost your basal metabolic rate (BMR). This means you’ll continue to burn more calories even at rest. Consistent use of a rowing machine can lead to noticeable improvements in muscle tone and overall strength.

Incorporating rowing into your regular fitness routine doesn’t require a significant time commitment. Even short rowing sessions of five to ten minutes can provide benefits, especially if done consistently. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week. A couple of 20-minute rowing sessions per week can help you meet these goals while providing a full-body workout.

To keep your routine interesting and challenging, consider varying your rowing workouts. You can alternate between steady-state rowing, where you maintain a consistent pace, and interval training, which involves alternating between high-intensity sprints and slower recovery periods. This variety can help prevent boredom and keep you motivated.

Rowing vs. Other Cardio Equipment

When you think about cardio equipment, treadmills, ellipticals, and stationary bikes often come to mind first. Each of these machines has its merits, but the rowing machine offers unique advantages that set it apart from the rest. Understanding these differences can help you make a more informed decision about the best cardio equipment for your home gym.

Treadmills: Lower Body Focus

Treadmills are popular for their straightforward approach to cardiovascular exercise. You can walk, jog, or run, adjusting the speed and incline to increase the intensity. While this is excellent for building lower body strength and improving cardiovascular endurance, treadmills primarily target the muscles in your legs and lower back. This means that if you’re looking for a more balanced, full-body workout, a treadmill might fall short.

Unlike rowing machines, which engage around 86% of your muscles, treadmills focus mainly on your quadriceps, hamstrings, calves, and glutes. This leaves the upper body relatively unchallenged unless you incorporate additional exercises into your routine. Moreover, running on a treadmill can be hard on your joints, especially if you have pre-existing conditions like arthritis. The repetitive impact of each step can lead to wear and tear over time, which is less of a concern with the low-impact nature of rowing.

Ellipticals: Full-Body but Limited Engagement

Ellipticals are another popular choice for home cardio equipment. They provide a low-impact workout that simulates walking or running while also engaging the upper body through handle movements. This makes ellipticals a good option for those looking for a full-body workout. However, the engagement of upper body muscles is not as intensive as with rowing.

The resistance on an elliptical can be adjusted to increase the difficulty, but it primarily targets the same muscle groups as a treadmill, with added involvement from the arms and shoulders. While this is beneficial, the motion on an elliptical does not require the same level of core stabilization and engagement as rowing. This means that while you do get a comprehensive workout, the depth of muscle engagement and the variety of muscles worked are not as extensive as with a rowing machine.

Stationary Bikes: Focused and Limited

Stationary bikes are excellent for lower body conditioning and cardiovascular health. They are especially beneficial for those with joint issues, as they offer a low-impact way to get the heart rate up without putting stress on the knees and ankles. However, like treadmills, stationary bikes focus almost exclusively on the lower body.

Cycling targets the quadriceps, hamstrings, calves, and to a lesser extent, the glutes. The upper body gets little to no workout unless you incorporate specific exercises off the bike. This can make stationary bikes less appealing for those seeking a comprehensive full-body workout. Additionally, prolonged cycling sessions can lead to discomfort in the lower back and hips due to the seated position, which can be mitigated with rowing due to its dynamic range of motion and engagement of core muscles.

Long-Term Benefits and Sustainability

One of the key advantages of rowing is its long-term sustainability. Because it is low-impact and engages multiple muscle groups, rowing can be a lifelong exercise option. It’s gentle on the joints, reducing the risk of injury, and can be easily adjusted to match your fitness level as you age.

Rowing also promotes a balanced, well-rounded fitness routine. By combining strength and cardio training, it helps you build endurance, improve cardiovascular health, and strengthen muscles. This comprehensive approach to fitness can lead to better overall health and well-being, making rowing a valuable addition to any exercise regimen.