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Looking for an effective, low-impact way to burn fat and build strength? You might want to take a closer look at the rowing machine. Often overlooked in favor of treadmills or bikes, rowers offer one of the most efficient full-body workouts, and they’re especially powerful when it comes to weight loss and metabolism support.
Burn More Calories in Less Time
Rowing is a serious calorie-burner. In just 30 minutes, a moderate rowing workout can burn anywhere from 250 to 400+ calories, depending on your intensity and body weight. Because rowing engages nearly every major muscle group—legs, back, arms, core—it requires more energy than machines that only target the lower body. More muscles working means more calories burned.
Build Lean Muscle, Boost Metabolism
One of the keys to long-term fat loss is building lean muscle mass. Muscle tissue burns more calories at rest than fat, which means the more muscle you build, the higher your resting metabolic rate becomes. Rowing helps tone and strengthen your:
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Quads, hamstrings, and glutes (from the push)
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Core (for balance and posture)
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Back, shoulders, and arms (from the pull)
This combination of cardio and resistance training in one motion gives you a double benefit: fat burn during the workout, and increased calorie burn after you’re done.
Gentle on Joints, Tough on Fat
Unlike high-impact activities like running, rowing is easy on the joints. Your feet stay planted, and your movement is fluid and controlled—reducing strain on knees, hips, and ankles. That makes rowing an excellent option for people recovering from injury or anyone who needs a gentler approach to cardio without sacrificing effectiveness.
Beginner-Friendly, Progress-Ready
Rowing is a great workout for all fitness levels. You can adjust the resistance, pace, and workout time to match your ability and goals. Beginners can start with shorter, lower-resistance sessions and gradually increase intensity as endurance and strength improve. And because it’s low-impact, you can row consistently without worrying about over-stressing your body.
Make Rowing Part of Your Weight Loss Journey
Whether you’re just starting out or looking to switch up your cardio routine, rowing is one of the smartest ways to support fat loss, improve overall fitness, and fire up your metabolism. Plus, it’s efficient—getting you a full-body burn in less time.
At Body Basics, we carry a range of rowing machines that fit your space, goals, and budget. Need help finding the right one? Our team is happy to help.
👉 Visit us in-store or browse our rowing machines online to get started.