RowAlong – Indoor Rowing Machine Workouts

Build better cardio without emptying the tank. This 25-minute  follow along rowing workout uses low intensity, steady-state  rowing to strengthen your aerobic base — the kind of training  that leaves you energised, not wrecked. Too many rowers spend every session chasing pace. But the real  fitness gains come from the sessions most people skip: the easy  ones. The ones whe...

You showed up today. That's already the hardest part done. This session is 21 minutes of easy, relaxed rowing — a gentle  build-up to lock in your form, and a proper  full-body stretch to finish. No pace targets. No demands. Just  moving well and feeling good because you chose to be here. You're getting better every time you sit on the machine. Not  because anyone's pushing you...

You know the difference between needing rest and just needing a reason to start. You've learned when to push and when to ease off. That instinct is already there — this session is just about giving yourself permission to use it. Close your eyes for the first few strokes. Feel where you are today. Trust what you find. Then row to that, not to a number on a screen. 21 minutes of easy, low intensity...

June 1: Row easy, burn around 250 calories, and quietly sort out your technique —  all before breakfast. 21 minutes of low intensity, low stroke rate rowing  plus a 4-minute cool down. No targets. No pressure. Just a good reason to  feel great about your day before it's properly started. This session covers everything from setting up your machine to arms, posture,  tilt and leg...

Some sessions you endure. This one you actually enjoy. Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down and stretches at the end. Here's something that changes how you row: stroke rate doesn't control your power. YOUR legs do. Two rowers at exactly 20 strokes per minute can be at completely different paces — because one is pushing harder through the drive. This...

Row along with me for 25 minutes at easy, low intensity pace — plus a full cool down with stretches at the end, as always! This one's got a bit of everything. Technique coaching on two things that make a bigger difference than they should: making sure the handle actually arrives at your chest at the finish (rather than stopping short), and how your body position at the catch sets up whether the ne...

Row along with me for 25 minutes — easy pace, a few focused technique points, and some honest chat about the fitness world. Targeted coaching on the bits that make the biggest difference: how to brace your core through the drive (and when to let it go), why you shouldn't go pancake flat at the back of the stroke, and the one concept that changes everything — YOU generate the power. The machine isn...

May 26: Row along with me for 25 minutes — easy pace, plenty of technique coaching, and some good chat along the way. This is a low intensity session where we dig into the details: how to sit on the seat, where to set your feet, what grip to use, how to engage your lats without wrecking your neck, and what "drag factor" actually means (spoiler: it's not about speed — it's about how heavy each stro...

May 25: RowAlong with me for 25 minutes on your rowing machine — without having to go hard. This is a follow-along workout where the pace is steady, the technique is broken down step by step, and the whole point is that you DON'T need to push yourself into the ground to get fitter. Start with the basics: straight arms, forward tilt, legs-first drive. Then build the full stroke gradually, so whethe...

This isn't just a row. It's a chance to review yourself. Today we're checking in — on technique, on effort, on where your head's at. Over-compression, heels lifting, butt scooting… all mine, all on camera. The tape-on-the-rail trick for your catch point, why "brain muscle" beats brute force, and the drag factor conversation (I went with 145 — heavier connection, more to think about). 21-minute low...

May 20: The most important rowing machine workout you're probably not doing. This 25-minute low intensity row builds the foundation all your fitness sits on — better fat burning, sharper technique, stronger mitochondria — at just 5 out of 10 effort. Easy row, big gains. Row Along with me. It starts off with going through the range of motion and technique for the first 10 minutes, and then I get in...

The one where we talk kit. What to wear on a rowing machine, why your shorts might be stealing your stroke, and the Diet Coke vs Water analogy that changes how you think about training intensity. Also: no background today (tech had a moment), a rant about the algorithm, and why your backside escaping costs you power. 21 minutes at 5 out of 10. Low intensity, low stroke rate. Or as we're calling it...

What shoes should you wear on a rowing machine? Do you even need rowing gloves? This 25-minute follow-along rowing machine workout doubles as Review Week — while we row at a nice low intensity, I'm talking through the best shoes for rowing (spoiler: Converse are hard to beat), whether barefoot rowing works, and what to look for in gloves if you're getting blisters. The first 10 minutes are all abo...

The Friday one. The one where we figure out when this row actually fits into your life — morning buy-in, lunch break, last thing at night — and whether you should row before or after your weights session. Plus the "skill points" analogy that changes how you think about mixing cardio and strength. 21 minutes at 5 out of 10 effort. Low intensity, low stroke rate, zone two heart rate. Or as I like to...

The short one. The chatty one. The one where we talk Metallica, Star Wars, and why your mitochondria need to email their friends more. 21 minutes of low-intensity rowing at 5 out of 10 effort, plus a full cool-down and stretch — perfect on its own or as a warm-up before weights. 👇 More Quickie Rows: https://www.youtube.com/playlist?list=PL8ookhrQKwvKEfSfOxp73vX02j8LrtUil 0:00 Set Up Your Rowing M...

The most important rowing machine workout you can do. This 25-minute low intensity, low stroke rate row builds the foundation ALL your fitness sits on — from fat burning to technique to mitochondrial efficiency. Just you, your rowing machine, and 5 out of 10 effort. Row Along with me. Check out my YouTube channel for over 800 RowAlong workouts. And for More low intensity 25 minute rowing workouts:...

Most people guess their low intensity pace. In this workout, you won't have to. We row 21 minutes together at low intensity — around 20 strokes per minute — and I'll walk you through a simple breathing test that tells you exactly how hard you're working, no heart rate monitor required. If you can speak in full sentences, you're in the zone. If you can't, ease off. That's the whole thing. Along the...

A calm 25-minute low intensity rowing workout to keep you company — 21 minutes easy rowing, cool-down, and a full stretch. 🚣 Filmed al fresco today — me, a Concept2 RowERG, and a garden mid-renovation. The pace is easy, the chat is warm, and technique coaching runs right through it. Whether you're in a gym, a garage, or your own back garden, come row along. What's in this workout: ✅ 21 minutes l...

25 minutes. Low intensity. 20 strokes a minute. And a confession that using a strimmer as a teenager used to be my idea of a nightmare. There's a point to that story — it ends up being about how we learn to love things that are genuinely good for us. Broccoli gets a mention. So does Guinness. And then it connects back to why the easy row, the one that doesn't feel like it's doing anything, is quie...

How often do you get to do something easy that is actually this good for you? Exercise is usually hard. Recovery is usually boring. This is neither — and what it does to your mitochondria is genuinely fascinating. Today's row is 21 minutes at Zone 2 intensity. Around 20 strokes per minute. Conversational pace — the kind where you could finish a full sentence without gasping. Followed by a 4-minute...

25 minutes. Low intensity. 20 strokes a minute. And a 15-year-old Flash t-shirt making its final public appearance. It's riddled with holes, it's been through things, and today it rows for the last time. But it leads somewhere genuinely useful — a conversation about why scales are the worst way to measure your fitness progress, and what to use instead. We get into the t-shirt test (specifically:...

82kg after Christmas. 76.4kg yesterday. That's 5.6kg down — doing these workouts and being a little sensible with food. No big diet, no brutal sessions, no grinding. 25 minutes most mornings, low intensity, and letting the consistency do the work quietly in the background to eat away while I set myself up for the rest of the day's exercise! And yesterday it showed up somewhere unexpected. I went f...

25 minutes. Low intensity. Genuinely useful rowing technique tips — while you actually row. This is a follow-along rowing machine workout at a steady, sustainable pace. Your heart rate and breathing will lift a little, but you should be able to hold a conversation throughout. No shouting, no grinding — just consistent, productive work that builds real aerobic fitness over time. Full "RowAlong Dail...

It's Friday. End of the week. 21 minutes of easy rowing, 18–20 strokes a minute, and a non-zero chance the doorbell goes mid-row because the boiler engineer is on his way. That's the jeopardy. You're welcome. Along the way we get into the mathematics of appliance protection plans — specifically the grim realisation that we've spent about £700 protecting a washing machine that cost £200. It's fine....

A calm 25-minute row to start the day — 20 strokes a minute, low intensity, and enough conversation to make the time disappear. Today it's the Glasgow version of summer (15 degrees, "tap's aff"), why yesterday's run in the sun counts as cross-training, and a long look at what I actually do for a living when I'm not on the rowing machine — editing observational documentaries for TV. We get into the...