Rowing Machine: HIGH Calorie-Burning 40-Minute Row
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- Опубликовано: 17 ноя 2024
- ► My #1 BEST-SELLING Fat-Loss Rowing eBook for 2023
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This workout is an awesome, high-calorie burning 40 minute workout designed to build up your cardiovascular strength and rowing technique - all while keeping the 40 minutes fun and engaging! Time will fly with this one (hopefully!)
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![The BEST 30-Minute Beginner Rowing Workout [FOLLOW ALONG]](http://i.ytimg.com/vi/EhIaeKllxQE/mqdefault.jpg)
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Just wanted to drop by and say thanks and to let you know that this video has been my 10k go-to for years.
Really good. I’ve been away from my rower for a bit to undo circumstances. I’m back now & this program will get me back to where I belong. Thank you. By the way- I’m 77 years old. Proof that everyone can do this.
I am 127 and it felt great thank you
Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ruclips.net/user/postUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !
This is the best workout! I think the side view is easier for me to sync with than a head-on view. In a head-on view, when we're in sync, when we move forward it's like we will collide. I love that the row is outdoors on a sunny day; so much better than watching somebody row inside a gym. Forty minutes is long enough, but not too long. Keep up the great work! I hope you will post more videos like this one.
I’ve been doing the 20min beginner drills for a couple of weeks (either side of having covid) and this was my first real test of a longer row. I found I could maintain the strokes per minute and given I’m just coming out of covid, I was happy with the 6,000m I rowed.
Thanks so much for this channel and explaining rowing in terms that make sense. It’s giving me a lot of confidence to understand the techniques and row along with your videos. 👌
Great workout, great encouragement/tutoring throughout. i am back to indoor rowing after a very lazy period...so its give myself a kick up the butt time..and this is perfect...note to myself..don't let the negative thoughts of stopping after 10 minutes win..you will be disappointed in yourself.
Just what I need to start my day in lockdown mode. Thanks for sharing the energy, the spirit and the skills
Love it, new to Rowing so trying to get technique correct and stroke.
Been doing this workout all week. Love it
Well I could only make it 30 today but I'll keep coming back to this every day until I can finish the 40 consistently. Thanks for the videos they convinced me to get a rowing machine during quarintine.
I am so glad you have made these videos available! I have done the 30 min beginning rowing interval woekout 4 times. I just found and did your 40 min fat burn video (you did 10,000 meters I did 7,998. ) the new thing I learned.... The foot adjusted to the proper setting makes. A big difference. I had the strap very close to my ankle, instead of up by the ball of my foot, small adjustment....big difference! Thanks.
Great workout! Been down for a week bcos my waterrower sprung a leak 🤦♂️ but this got me right back into the swing of things plus i had a rowing epiphany! On my way to being a better rower. Thanks @trainingtall!
Really thankful for less talking. You helped this new rower keep a pace.
I’ve done this four times this week, feeling great!
What a BEAST! Awesome man!!
4 times!!! That’s awesome!
@@trainingtall34 minutes 30 seconds at 46 yrs old, nuff said🤷♂️
For 10 k
Hi Austin! I wanted to thank you very much for all your videos, time and passion. I do this twice a week and asked my PT to create a fitness monthly program to prepare my body for rowing. I am 49 woman and after a couple of weeks this 40 minutes row helped controlling the spm change much better, but most important body form, posture and motivation till the end. I am never fatigued after this session and I got the feeling that my whole body worked out intensely with no stress. Thank you with all my heart! Greetings from Firenze, Italia.
How amazing! Congrats on your success, Serena! I am so glad you like the workout :) Keep up the fantastic work!
I tried it again today. Wow, very efficient workout. Feel so well after ! thank again you for helping us to stay in a good shape. Austin, you are so cool !!!
Can't wait to buy my own Concept 2 model D rowing machine. Whoo hoo! I finally found my sport!
Hi
Started rowing in march been in sport all my life been disabled for the last 20 years got a rower to see if I could get some fitness back after 4 weeks rowing 5 times per week I feel a lot better did this with you this morning good to see your erg data on display, I tried to keep to your pace ,finished the 40min distance 10,100 meters.1.58.8 pace
Can't use my legs so much probably about 30%
Keep the vids Coming
Wow no way! That's excellent!! Way to go!!
Just did this for the first time. It went surprisingly quick for 40 minutes. Got a good glow on but not crazy out of breath.
I did it! The whole 40 minutes! Thanks Austin!
Thank you for this row along you've made 40mins of rowing fun
Three quarters of the way this time.. will keep pushing! I'm new to rowing and I am in love with the complexity and challenge on zoning in onto the pace and force throughout - such a good analogy to life in general :) Developing control on the consistency of the pace whilst pushing with force with a long term goal in the horizon. So hard to shift gears down after a faster pace, yet feels so good to go slow but giving it a rip. Thank you!
Started rowing again so I’m glad I found this and all your other great video rowing workouts! 👍🏽
Hey Austin!
Just wanted to take a second and just say thank you! I'm pretty new to rowing, and I've used many of your videos to concentrate on proper rowing form and much more... You Rock!
First ever 40min row! 8.2k ithna 2.27 split, which I'm quite pleased with. I was surprised how much sweat this generated! Thanks so much!
Your one tuff cookie.. I only rowed 8012 m when you said that now you reached 10.000 :0)
But struggles a bit with an ankle that broke 1 year ago. However, the rowing has really gripped me, not least your motivational clips on this page. Happy new year.
Just came across your channel and did this workout. This was tops! I like the subtle not over the top encouragement you give. Definitely subscribing for more. Cheers!
Loved that, cheers. Was a hot one today. Had to stop to rehydrate a couple of times. May do this on the patio next time.
Thanks for the workout!! First time rowing for 40 mins and I’m pretty pleased!
Awesome!!!
Really enjoyed this workout, 40 minutes seems a long time and the mental gremlins were telling me to give in on the 6th interval, however the ongoing commentary during the workout was great and helped block the temptation to stop.
Great video, 113kg here just starting rowing. Following your videos for infos, great stuff dude
A follow along like this but exaggerated to be more of a long HIIT video would be great.
Something like 44min- 1m@16, 2m@20, 1m@26
Just got started this year with a Sunny magnetic and these videos have been very helpful to get the hang of things
Thanks, I am a beginner and your training is just great. Congratulations.
Still a fantastic, stamina building workout for over 80 percent of your muscles. And ofcourse your heart and lungs. Thanks again!!!
Just found this! Excellent row morning. Thank you.
Great video. Realized I have been rowing incorrectly all my life. Less SPM and more power/stroke is the way to go.
Well, I know what my WOD is for tomorrow. Thanks, brother! This video sure beats staring at the PM5. For some reason, there are not a lot of rowing videos between 30 minutes and an hour. So I appreciate this one. Thanks!
Finally got to the top of the waiting list here in the UK and received my Concept2 last week. Did this workout today and loved it ( a very sad 800m behind you at the end mind lol ) . Great stuff buddy.
Glad you liked it! Well done!
Nice one, how long were you waiting. I'm on the UK list for 3 weeks now and initially they advised of an expected 10 weeks so hoping that comes down. Have been in contact with some recognised suppliers who said they can get one in about 3 weeks as Concept supply them before individual customers but then suppliers charge a sometimes hefty markup for just being that middle man.
@@Dr_Colossus100 well I waited 11 weeks and that was the predicted time, it never reduced I’m afraid. I refused to pay nearly £300 for a middle man one.... sod that.
Me too. Waited 10 weeks direct from Concept2. Worth it 100%
I have bought my concept 2 in 1994 and it is still working like new !
Will be rowing with you this afternoon! Thanks dude, always great vids and motivation 😊
Longest row I've ever done just now, by 20 mins or so! And I didn't burn out because of the steady pacing. Thanks a lot! Awesome! 8.9k, feels great!
Great stuff to clean the body and keep the metabolism active. I like the rowing machine because it's softer than running in the body and workouts are very easy to increment in intensity. Like for me who just sat all days it's perfect, a way better alternative than going to lift my kettlebells.
9902 second time. After 10 min you were 25 m ahead... really hard from 12 min to 30, then you regain strength... wonderful workout, the best
Just did it for the first time. It help looking forward for my next workout
Nice work!!
Just having issue with spm. Is it based off the return to machine or the pull to the chest?
Thanks for the great workout Austin. Stroke for stroke for 40 minutes was awesome motivation.
Wonderful video incorporating the erg data. Thanks. And really helpful since my splits are very close to those shown...
I haven’t started yet but I know this is going to kick my ass.
Just completed Austin's (@trainingtall) Row20 in January and it changed everything about my rowing. Thought I would go for this 40-minute row to see if I could do it. The longest row ever was 25 minutes. Finished under my goal time. The 2/2/1 min pace helped a lot. Awesome
NICE WORK, Mike!!! Great stuff man!
Thanks Austin, great workout. Very enjoyable, lots of positive energy and presented very well. It really helped me concentrate on my form and cadence, excellent.
Awesome video. Will do this workout tomorrow.
Thanks 🙏🏻 for this, the row alongs have kept me sane over the last couple of weeks ! Would pay for regular new ones. Greetz from Lucerne, Switzerland
Thanks Austin. I dropped this one into my library of rowing videos a while ago and it’s a weekly favourite. I only started rowing about 4 months ago so really enjoying your calm approach compared to some others. Erg data said 8,593m and as I’m a short 5’ 9’’ I’ll take that. Need to drive the average watts up now. 👍
That was a nice workout thought I would try the longer 40 min rather than 20 I think it worked out well. I kept pace.
Great workout! Thank you! Get those pebbles out of your shoe! Love the side view as it helped me see that I was not being explosive enough with my legs right after the catch.
I did this workout and thoroughly enjoyed it, especially your "ignore the thing in your shoe" etc! I did 5,690 or something, but you said you did 10k, and i'm confused with what a 10k is versus that in meters. I've got discalculia so forgive me! Also, i was out of breath but not hanging and i sweated, but not majorly - so does that mean i was lax despite doing the stroke rates? Confused from London. Sorry everyone.
Although one has to be in the mood....👍 I am a 59 year old man...I am loving rowing thanks to your videos (and yes, bought both books)
Great video. Really good instruction along with challenging workout. Helping me get my level of fitness back after short minor illness. Much appreciated. Will try to incorporate this one into my regular routine. Cheers Austin!
Just finished this workout! Great job on this one, was entertaining, I got a good sweat in and also picked up some pointers. Thank u for the great video. 💪
This was really amazing. I was able to do the full 40 minutes. Id like to work upto 90.
Agreed, wish there were more long duration follow along videos available!
I love your follow alongs. Please make more!
thank you for this great training. Good advices, perfect coach :-)
Thanks my friend!
You are welcome ❤
I did a cardio hiit at the end of my session yesterday, put it at the 10 setting and did 1:30 on 30 sec off keeping about 30 spm
Thanks for the stoke and the super helpful tips, training drills and full workouts. You have a unique passion for rowing machines that I truly appreciate. It's the best workout on Earth! Thanks for helping me improve my technique, troubleshoot back pain and sore muscles from wrong movements I was doing.
Great work 🤌🏽🙏🏽💪🏽
Thanx for that :) It was a really nice training!! Almost hit the 9k mark. The hardest part was to catch and maintain the 18spm after 22spm... that was hard. Love Your mental advices - especially "we are all in this together" ;D really gives positive kick. See You next time!
AWESOME!! Really glad you liked it!
Cool! I'll be doing this tomorrow morning at 5 am!
Done... it was excellent. Kept up with stroke rate... splits were consistent for me (62 year old getting back in shape). I wear a heart rate monitor and it stayed in the range that's perfect for me. Thanks!
Another great workout Austin. The slow stroke rates are a great challenge. Thanks mate 😀
First time doing that…really enjoyed managed 8656m cheers
I was going to do this piece then remembered were supposed to be racing the Head of the Dart (Dartmouth to Totnes) but Boris wouldn’t let us so did the 15,000m land based in the garage (scenery not so interesting) 1.04.23 - okay for an auld fart! Will hit your 40 min session tomorrow 😎
Finally gave the 40 min a go. Took a while to settle quickly to the rate changes whilst increasing the split average. Did find that the splits improved across the rates towards the last 15 minutes so 18s were closer to the initial 22s for splits (keeps you on your toes as the usual 10K might give a better average split this was a more chilled session) 😎
NICE! I noticed the same thing with my pacing (but obviously my screen recorder stopped)
It probably helped once your display disappeared as too much of a distraction trying to keep close BUT always good to have the display for part of a workout to get an idea of the drops in splits over rate changes from another rower - top job though 👍
Wow 40 min went so fast copying you! Thanks again for your help Austin! ❤️🔥
Ahhh!!! I would love to row outside! But it snowed this morning. Nope....I ain’t doin it! Thanks for the WOD for tomorrow. Keep up the great work.
I ordered a rowing machine but it wont arrive for another two weeks :( Im just sitting here planning my workouts haha. Thanks for making these videos man, you are a true bro
I've worked out for forty years. I about to turn 55 . I've lifted barbells, dumbbells and every kind of weight equipment there is. I've done every aerobic machine there is. But I've never even tried a rowing machine. They are so expensive. Are the hydraulic ones a waste of money? But doe it work your body with some resistance? Especially legs it seems like they are just going along for the ride . Does it give your whole body a little muscle building or at least toning resistance? I actually starting doing push up burpees and pull ups as my only two exercises. I'm looking for one or two exercises to give me all I'm going to need to stay healthy and productive at 55 years and hopefully beyond.
First time this one, last 10 min was a nightmare ;) greetings form Poland
This is an awesome sessions- I have only just started to row (4 weeks in) but I struggle to keep time on splits. During this workout, I had to hold a 20/24/26 stroke rate- but I rowed distance less than you.
Being 6'5" tall that might have something to do with it, but I feel it mostly a result of poor form as I simply can not manage to row slow and maintain a good time on a split.
Are there any tips you can offer?
10012 today, but sprinted on the last 2 min. Felt horrible, as it is my birthday and had too much to eat!! Couldn’t do the 18 spm properly... and yes, very mentally challenging
Congrats on the 10k!!!
Thanks for this, very helpful to show your rowing data as you are going, very helpful as I have nothing to gauge how I am doing. Will do this next week. Thanks Tall dude!
You're very welcome! Hope its a great workout for you!
Thanks for video! Why you didn't use hearth rate monitor belt? Isn't for fat burning you can get more accurate technique (and not overload your hearth) when following your HR, stroke rate and pull watts? Best regards, Ivan.
This channel is great. Thank you for doing what you do.
Very enjoyable and taxing at the same time, made row day easier.
I will definitely try this. Thanks
Do it!!
Hi Austin - greetings from Jakarta, Indonesia!
I’ve been using this video for some time now to guide me doing this workout. Excellent video, very good motivation for me, love it!
But as a newbie in this sport I have a question, what’s the common watts average for this exercise?
Thanks!
Dude u have no idea how much u are helping us fatties get laid. Dont stop calling me a champion, i feel like one. Thanks a lot.
I like this workout.... you can do it!
Absolutely love this, thanks dude
I was wondering what was your drag factor for this video, just so I can get a point of reference?
Thanks man, its my new gym in my home.
I love this row. It’s the first one I started on and it’s future-proof. I have a question about hydration. I am currently rowing in my lunch break as I WFH. Outside it’s 40C, so over 100F in the old measurements. I row in Avery well ventilated garage with excellent air flow, but it’s probably up around 50C in there. I’m used to the heat being a former distance runner, an quite love the heat, but just curious how folks handle hydration on a rower. I don’t feel super thirsty, but often find myself reluctant to stop my flow to grab my water mid row.
Are there any novel ways to be able to drink and maintain form? I’m not a fan of hydration backpacks, but rather seeking an alternative. Any novel, and perhaps obvious ideas? Th aka legends. 👌
Hi There. I´ve been watching your videos to understand a little bit more how to improve my training. But something I found out is confusing me and that is the statistics I see in my machine vs what I see in your display. I have a water machine and my statistics are: normal rowing Im at 24-26 SPM with a split of 2:45m but you have 20 SPM with 1:56m. Also if press harder I cannot improve beyond 2:20m Where is the difference? Should I row slower but harder? Am I doint it wrong?
Cheers mate and thanks for the advices!
I will soon be able to follow along!
Did your rower come? :)
Training Tall I was going to order it this weekend, but I’m thankful for this video because I want the one you have haha!
Not sure if my setting is not right, I sticked the same stroke yet only reach 4km, maybe the level was low? But if I raise the level the stroke went up to even 30+😅
Hello. So, I purchased the Sunny you recommend in your best rower for under $600 video. It's a water machine. In this video you recommend setting the resistance in the middle, so should I just fill my tank up half way or so or what would you recommend?
They should have some instructions for the proper water level, I think!
Another great session, thanks!
Thanks dude... Enjoyed that
Glad you enjoyed it Peter!
Thanks for sharing the know how.
No problem!
Awesome
Do you think one can do this daily?
i love your videos and your socks......if i have a back issue is rowing ok???
on level 4 or 5 I cannot get my splits anything like yours. but on level 10 I can. Im six feet two inches, 210lb, and fit. Rowing with you at 20, Im getting 500 splits of over 2.30......I cant get below at that pace. Im watching you, and your not putting much into it to achieve low splits by the look of it. What am i doing wrong? My technique mirrors yours.
Awesome loved it now it’s in my training program cheers mate 👍🏻👍🏻
How did you get that row machine outside into the lawn? That thing is freaking heavy looks like the perfect weather for doing this rowing in the grass hahaha I cracked a funny. Your buddy Bob
10K feels great 🤠
I cannot wait until the gyms reopen to do this. With the gyms being closed I've had to start running again which is killing my joints and sciatica (thank you accutane 😑) but I'm hoping that endurance will help with rowing once I can return
Wishing you the best for your joints!
@@trainingtall thank you so much! Its an awful med for acne with some pretty gnarly side effects.
9605m, first row over 30min, can do better, looking fwd to it, thanks for sharing!
Amazing work friend! Keep it up!