Using a rowing machine for cardio is a great way to get a full-body workout while also improving your cardiovascular fitness. To use a rowing machine effectively for cardio, start by adjusting the foot straps so that your feet are secure. Sit on the seat and grab the handle with both hands, keeping your arms extended in front of you.
Push off with your legs while keeping your back straight, then lean back slightly as you pull the handle towards your chest. Once you've fully extended your arms, reverse the motion by bending your knees and leaning forward to return to the starting position.
To maximize the cardiovascular benefits of rowing, aim for a consistent and steady pace throughout your workout. Start with a moderate resistance level and gradually increase it as you build stamina and strength.
Remember to engage your core muscles throughout the exercise and focus on proper form to prevent injury. Incorporating rowing into your regular cardio routine can help you burn calories, improve your endurance, and strengthen your muscles.
Best Rowing Machine in July 2025
1
Rating is 5 out of 5
Merach Rowing Machine, Magnetic Rower Machine for Home, 16 Levels of Quiet Resistance, Dual Slide Rail with Max 350lb Weight Capacity, App Compatible with LCD Monitor, Q1S
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FREE MERACH APP: Our App offers various FREE courses and programmed exercises for you, Taking the courses can bring your rowing experience to the next level. Also compatible with KINOMAP APP, immerse yourself in splash, and feel nature even while rowing at home.
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Visualized Workout Data: You can conveniently measure and check your workout data, distance, time, calories burned, speed, heart rate, cadence, and other info by APP. Your achievements are worth being recorded!
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Less Noise While Rowing: Customized smooth and quiet magnetic flywheel system makes the workout extremely quiet. Q1S rower machine for home avoids the worries of bothering other family members.
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The Double-track, Smooth, Comfortable: Our dual slide rail is designed by imitating the wood rowing machine. It is more stable than one rail. It prevents the flip-over when rowing. The maximum weight of 350 pounds allows more exerciser to achieve their fitness goals.
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Easy Assemble: The Merach rowing machine can be easily assembled within 30 mins by most users. It is partially pre-assembled and can be moved around easily.
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Product Dimensions: Height Fits Up To 6' 7" Exerciser | 65L x 19.3W x 24.8H in | Seat dimensions: 9.5L x 11.5W x 2.3H in | Product weight: 58.9 pounds.
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Space Saving: The built-in base wheel makes it easy to move the rowing machine without assistance. The space recommended for use is 1.6*5.7 feet, and for storage is 1.6*2.1 feet.
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Customer Service: You will get a MERACH Q1S "Magnetic Rower". It comes with a one-year "manufacturer's warranty". If there is a quality problem that is our responsibility, please feel free to contact us.
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𝗪𝗮𝗿𝗺 𝗧𝗶𝗽: 𝐓𝐚𝐛𝐥𝐞𝐭𝐬 𝐚𝐧𝐝 𝐩𝐡𝐨𝐧𝐞𝐬 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐩𝐚𝐜𝐤𝐚𝐠𝐞. 𝗔𝗹𝗹 𝗴𝗲𝗻𝘂𝗶𝗻𝗲 𝐌𝐄𝐑𝐀𝐂𝐇 𝐑𝐨𝐰𝐢𝐧𝐠 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝗮𝗿𝗲 𝗳𝘂𝗹𝗳𝗶𝗹𝗹𝗲𝗱 𝗯𝘆 𝗔𝗺𝗮𝘇𝗼𝗻 𝗮𝗻𝗱 𝘀𝗵𝗶𝗽𝗽𝗲𝗱 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗔𝗺𝗮𝘇𝗼𝗻 𝘄𝗮𝗿𝗲𝗵𝗼𝘂𝘀𝗲, 𝘁𝗵𝗲 𝗻𝗼𝗻-𝗮𝘂𝘁𝗵𝗼𝗿𝗶𝘇𝗲𝗱 𝘁𝗵𝗶𝗿𝗱-𝗽𝗮𝗿𝘁𝘆 𝘀𝗵𝗶𝗽𝗺𝗲𝗻𝘁 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝘂𝗹𝘁 𝗶𝗻 𝘄𝗮𝗿𝗿𝗮𝗻𝘁𝘆 𝗱𝗮𝗺𝗮𝗴𝗲.
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Rating is 5 out of 5
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
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【Choose YOSUDA】Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has chosed by more than 3,000,000 families and we will always stand behind our product. We promise free returns and refunds within one month, and two years for replacement parts.
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【10× 10 Powerful Magnetic】Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. With 16 levels nicely transition resistance, all stages users can get an effective workout whether you are a beginner or an advanced user. YOSUDA will be a good companion as your first rower.
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【Dual Silent System】The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. Whether in the early morning or after work, you can enjoy your workout without worries. Choose a rower that can grow with you from beginner to advanced.
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【Well Built & Long Lasting】Built with commercial quality, the 5mm-thick steel ensures the high durability of YOSUDA rowing machine. Maximum weight capacity can be up to 350 lbs. The 45.2-inch long slide fits users from 4'5'' to 6'2'', which is suitable for almost every family member. YOSUDA products is designed to last for years with robust build quality.
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【6-Types of Data Disply】The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or Ipad on the holder to enjoy the videos or music.
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【User-Friendly Design】With a small footprint, YOSUDA magnetic rowing machine will save you 70% storage space after being stowed upright. Two big transportation wheels make it easier to move your rowing machine around when you finish your workout.
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【25-Min Assembly】Easy to assemble with only 6 main parts in 25 minutes. The package comes with an instruction guide or uses the smart QR code for the installation video. We are here to help if you have any questions, all messages will get responses within 24 hours.
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Rating is 4.8 out of 5
Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, Extended Slide Rail & Digital LCD Display - SF-RW5515
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(Total Body Workout) Full-body Workout with Extended Slide Rails. Engage & strengthen legs, glutes, core, back, arms & shoulders. Rowing activates multiple muscles, promoting balanced development & strength. Unlock your potential.
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(Extended Slide Rail) At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers up to 6 feet 8 inches tall.
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(Supreme Comfort) Unmatched comfort awaits with our Rowing Machine. The ergonomically designed cushioned seat ensures support and coziness, enabling longer rows without discomfort. Don't let strain hinder your goals. Stay focused and distraction-free with this exceptional machine.
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(Customizable Resistance) Achieve personalized rowing intensity with the 8-level magnetic resistance system. Easily adjust the resistance knob to increase or decrease difficulty. Whether you're a novice or an expert, this feature ensures a customized and effective workout, keeping your rowing routine challenging and impactful.
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(Space-Efficient Design) Maximize your space with this Rowing Machine. Its thoughtful design allows you to save valuable floor space when not in use. Simply fold the sturdy steel rail upright, making it compact and easily stored in tight areas like closets or corners. Ideal for home gyms or apartments with limited space.
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(Smooth & Quiet Magnetic Resistance) Embrace the smooth, quiet magnetic resistance. Enhance your fitness regimen with efficient, silent workouts. Benefits include undisturbed exercise sessions and compatibility with quiet spaces, promoting wellbeing anytime, anywhere.
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(Interactive Digital Monitor) Stay motivated and track your progress with the user-friendly Digital Monitor. The clear screen displays essential metrics like Time, Count, Calorie, Total Count, or Scan. Monitor your performance, set goals, and achieve continuous improvement with valuable feedback at your fingertips.
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(Safety Assurance) Ensure stability and safety with the Rowing Machine. The non-slip foot pedals with adjustable safety straps offer a secure grip, while the anti-slip handlebars with soft foam grip provide comfort and support. Achieve optimal performance and safety for your intense workouts and fitness goals.
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(Portability and Stability) Experience stability on any surface with the Rowing Machine's floor stabilizers. Easily adjust for balance. Effortlessly move and store the machine with convenient transportation wheels, no heavy lifting required. Maximize your fitness routine with added convenience and space efficiency.
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(Sunny Health & Fitness Commitment) For over 20+ years, Sunny Health & Fitness has been a premier brand of high-quality fitness products, recognized for our commitment to excellence. Our dedicated customer service reps and fitness instructors stand behind every product to ensure you have the best fitness experience possible.
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Rating is 4.7 out of 5
pooboo Rowing Machine, Max 350 LBS Magnetic Rower with LCD Monitor, Tablet Holder, Upgraded Rowing Machines for Home use
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【One-piece Silicone Handrail】Pooboo values customer's exercise experience and this rowing machine features in some thoughtful ideas. Unlike other rowers, the handle for this rowing is made of high quality one-piece silicone, which protects the rope from falling off the handrail. It is also soft to the touch, non-slip and wear-resistant, and with 360° rotating design, you can adjust the angle of the handrails according to your own preference, making your rowing experience more comfortable.
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【Choose Pooboo】This rowing machine for home use is an efficient machine for total body muscle workout. It consists of 75% leg work and 35% upper body work, which targets are quadriceps, calves, glutes, pecs, arms, abdominal muscles and obliques. It burns serious calories without putting extra stress on your joints. With its compact style, ergonomic design details, easy assembly and reliable customer service, this pooboo rowing machine will be a great partner for your home gym.
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【Multi-functional Adjustable Pad Holder】The tablet holder for rowing machines features multi-angle adjustment. The stand is 4.5" wide and 5.1"-8.2" high adjustable, supporting the cell phone or ipad to be placed horizontally or vertically. It can also be flipped for multi-angle adjustment to meet your different needs. Separate design of the monitor and the tablet holder won't block your rowing data: time, count, carlorie, scan and spm when watching videos.
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【Ergonomic Design Details】The glide rails are 9.6" above the floor, which provides enough room for leg flexion and extension to ensure your comfort during the exercise. The 35" long slide allows this rowing machine to accommodate users from 4'9" to 6'2" tall. The ergonomic, breathable and padded seat keeps you comfortable during long time workouts.
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【Effortless Assembly & Space Saving】This pooboo rower machine is 85% pre-assembled. With the guidance of detailed instruction manual and assembly video, you can usually put it together in less than 25 minutes. The compact design makes it occupy only 2.79 ft², saving you 60% storage space. And the built-in transport wheels make it easy to move around. Great rowing machines for home use, friendly to Apartment, small house and office.
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【Sturdy and Durable】Lightweight yet sturdy steel tubes provide the rowing machine with stability and durability. And the maximum weight capacity is 320 pounds. The pull rope and foot straps made of high quality nylon are also strong and durable.
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【Quiet & Smooth】The pooboo rower uses magnetic resistance, and rubber rollers at the bottom of the seat cushion also provide ample cushioning, making rowing smoother and quieter. So you never have to worry about disturbing your family or neighbors during your workout. The 8 levels of adjustable resistance meet the workout needs of both beginners and professionals.
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【Professional Customer Service】We provide one year warranty, professional and prompt after-sales service. If you have any questions about the installation and use of this rowing machine, please contact us at the first time, we will answer you within 12 hours and provide you with reasonable solutions in a short time.
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【Great Gift Choice】Want to lose weight? Stay healthy? Stay alive? Reduce stress? Rowing is a wonderful choice for you. This magnetic rowing machine is definitely a great gift for yourself, parents and friends. Get fit together and stay healthy and energetic!
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Rating is 4.8 out of 5
Niceday Rowing Machine, Magnetic Rower for Home Use, Smart Rowing Machine Bluetooth Compatible with Kinomap APP, Rower Machine with 16 Resistance Levels & 350 LBS Weight Capacity
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【Super Quiet Magnetic Engine】Niceday Rowing Machine boasts a 16LBS flywheel and high energy magnets, increased resistance upper limit to 66LBS, bringing boundless possibilities to your workout. The exclusive technology reduced noise by 80% to 15DB—quieter than breathing, making it an indispensable choice for home gym.
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【16 Constant Resistance Levels】Niceday rowing machine features 16 constant resistance levels. The resistance from 5LBS to 66LBS engages 90% of muscle groups, striking a balance between aerobic and strength training, providing perfect training intensity for physical therapy, fat burning, and endurance enhancement.
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【Built for Long-term Durability】The chrome steel rail provides secure support for users up to 350LBS. The sturdy construction and premium materials are aimed at long-term durability, accompanying you on your journey to becoming a better version of yourself.
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【Complete Rowing Motion】The 49-inch slide rail with a seam ratio of up to 90% ensures a complete range of rowing motion for users ranging from 4'9" to 6'9" in height. With no concerns about hitting any limit stops during operation, feel free to activate every muscle, moving seamlessly forward and backward.
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【Enjoy Intelligent Fitness】Niceday's partnership with Kinomap ensures that your workouts are never dull. With thousands of videos, your workouts become endlessly engaging. Passionate exercise challenges make your fitness journey less solitary. The digital monitor accurately records every achievement, including time, count, speed, distance, calories, and total distance.
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【Effortless Assembly, 90% Done】The Niceday rowing machine arrives with 90% of the assembly completed and includes all essential tools. With a comprehensive user manual and installation video guiding you, the setup can be effortlessly completed within just 20 minutes. Get your rowing workout started with ease.
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【Freedom Workout Scene】 The Niceday rowing machine demands only a compact 200*50cm exercise area. Its upright storage design takes up a mere 0.26 square feet. Operating without electrical source, with the aid of transport wheels, you can effortlessly relocate it to any desired position. It stands out as the ideal fitness equipment for confined workout spaces.
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【Minimizes Joint Impact】The 3D butterfly seat and anti-slip foot pedals offer stable support for the hips and feet, ensuring precise force application during rowing exercises. This substantially minimizes joint impact, effectively preventing injuries to the ankles, knees, and hips.
What is the importance of proper footwear for rowing machine cardio?
Proper footwear is essential for rowing machine cardio for several reasons:
- Support: Proper footwear provides the necessary support to help prevent injuries and ensure proper alignment of the feet and ankles during rowing. This is especially important as rowing puts pressure on the feet and ankles.
- Stability: Rowing requires a stable base to push off from and maintain balance. Proper footwear helps provide stability and traction, reducing the risk of slipping or falling during rowing.
- Comfort: Rowing can be a high-intensity workout that puts a lot of pressure on the feet. Proper footwear with cushioning and support can help reduce discomfort and fatigue, allowing you to focus on your workout.
- Performance: Wearing the right footwear can also improve your performance by allowing for smoother and more efficient movements while rowing.
Overall, wearing proper footwear for rowing machine cardio is important to ensure safety, comfort, and optimal performance during your workout.
How to mix up your rowing machine cardio routine to prevent boredom?
- Variation in intensity: Instead of rowing at the same speed and resistance level for the entire workout, mix it up by incorporating intervals of high intensity followed by periods of recovery. This can help keep your workouts challenging and engaging.
- Change up the rowing style: Try different rowing styles such as steady-state rowing, sprint rowing, or rowing with your arms only. This can work different muscle groups and add variety to your routine.
- Add strength training exercises: Incorporate bodyweight exercises or use resistance bands while rowing to engage different muscle groups and make your workouts more dynamic.
- Set goals: Challenge yourself by setting specific goals for each rowing session, such as increasing your distance or rowing time, or hitting a certain number of strokes per minute. This can help you stay motivated and focused during your workouts.
- Mix in other cardio exercises: Include other cardio exercises such as running, cycling, or swimming into your routine to add variety and prevent boredom. Cross-training can also help improve your overall fitness and prevent overuse injuries.
- Listen to music or podcasts: Create a motivating playlist or listen to your favorite podcasts while rowing to keep yourself entertained and distracted from the repetitive motion of rowing.
- Join a virtual rowing class: Joining a virtual rowing class or challenge can provide a sense of community and accountability, as well as introduce new workout routines and exercises to keep your workouts interesting.
- Try rowing on different settings: Experiment with different resistance levels, damper settings, and rowing techniques to keep your workouts challenging and engaging.
By incorporating these tips into your rowing machine cardio routine, you can prevent boredom and stay motivated to reach your fitness goals.
What is the ideal stroke rate for rowing machine cardio?
The ideal stroke rate for rowing machine cardio generally ranges from 18 to 24 strokes per minute for beginners and up to 32 strokes per minute for more experienced rowers. It is important to find a stroke rate that is comfortable and allows you to maintain good form while still challenging your cardiovascular system. Ultimately, the best stroke rate will vary depending on individual fitness levels and goals.
What is the recommended frequency of rowing machine cardio sessions per week?
The recommended frequency of rowing machine cardio sessions per week depends on your fitness level, goals, and overall health. In general, most experts recommend starting with 2-3 sessions per week, with the option to increase to 4-5 sessions per week as you become more experienced and conditioned.
It is important to listen to your body and avoid overtraining. Make sure to also incorporate other forms of exercise into your routine to ensure overall fitness and to prevent burnout. It is always best to consult with a fitness professional or healthcare provider before starting a new exercise program to ensure it is safe and appropriate for your individual needs.
What are common mistakes to avoid when using a rowing machine for cardio?
- Poor form: One of the most common mistakes people make when using a rowing machine is using incorrect form. This can lead to injury and reduce the effectiveness of your workout. Make sure to keep your back straight, engage your core, and use proper rowing technique.
- Setting the resistance too high: It can be tempting to crank up the resistance on the rowing machine to make the workout more challenging, but setting it too high can lead to poor form and strain on your muscles. Start with a lower resistance and gradually increase it as you get stronger.
- Ignoring your breathing: Proper breathing technique is important when using a rowing machine for cardio. Make sure to breathe in as you slide back, and exhale as you come forward.
- Not warming up: Just like any other workout, it's important to warm up before using a rowing machine. This helps prevent injury and prepares your muscles for the workout ahead.
- Holding onto the handle too tightly: Gripping the handle too tightly can lead to tension in your arms and shoulders. Focus on keeping a loose grip and using your legs and core to power the movement.
- Rowing too fast: While it may be tempting to row as fast as possible to burn more calories, rowing too fast can lead to poor form and reduce the effectiveness of your workout. Focus on maintaining a steady pace and using proper technique.
How to properly breathe during a rowing machine cardio session?
Proper breathing technique is important during any cardio workout, including rowing machine sessions. Here are some tips for breathing properly during a rowing machine cardio session:
- Breathe deeply: Focus on taking deep breaths that fill your lungs fully with oxygen. This will help improve your endurance and energy levels during your workout.
- Coordinate your breathing with your strokes: Try to time your breathing with your rowing strokes. Inhale as you slide forward, and exhale as you push back on the handle.
- Relax and avoid holding your breath: It's common for people to hold their breath during intense workouts, but this can actually decrease your performance and make you feel more fatigued. Focus on staying relaxed and continuously breathing throughout your rowing session.
- Listen to your body: Pay attention to how your body feels and adjust your breathing accordingly. If you start to feel out of breath, slow down your pace and take deeper breaths.
- Practice diaphragmatic breathing: This type of breathing involves using your diaphragm to take deep breaths, rather than shallow breathing that only uses your chest muscles. Practice diaphragmatic breathing to improve your lung capacity and oxygen intake during your rowing workouts.
By focusing on proper breathing technique during your rowing machine cardio sessions, you can improve your performance, endurance, and overall workout experience.
