It’s the beginning of the year, and we’re looking for challenges to kickstart our workout plan. What better way to do that than with rowing machines? They provide a full-body workout in one place.
The 30-Day Rowing Machine Challenge Explained
The 30-day rowing machine challenge is a series of workouts designed to kick your fitness routine into gear. Anyone from beginners to advanced fitness levels can enjoy this challenge as there are workout modifications with each rowing routine. The rowing workout starts gradually, but you will conquer the 2,000-meter rowing challenge by the end. Not too shabby for rowing workouts for 30 days.
Why Choose A Rowing Workout?
A rowing machine workout is a full-body workout. Training with a rowing machine initiates muscles in the arms, legs, core, and back. This excellent workout is easy on the joints too. It involves aerobic benefits with low impact. Cardiovascular training never looked so good. Because indoor rowing machines have different resistance levels, beginners learn proper rowing techniques without using max effort initially. The gradual build-up of the rowing stroke means you dominate the rowing challenge and become an advanced rower in no time.
Starting the 30-Day Rowing Machine Challenge
Once you decide that rowing workouts are for you, it’s time to start. You’ll need access to rowing machines that work best for your body. The rowing machine should have different resistance levels, but starting slow is essential regardless of your ability levels. This is a marathon challenge, not a sprint.
Mark your calendar on the day you want to start. You’ll have thirty days from that day, so you must choose a date that works for you. For example, if you have planned work travel or a vacation, it’s best to wait until there are 30 days available for you to row consistently. Setting a start date with issues throughout the next 30 days sets you up for failure.
Rowing machines work the entire body. If you start the 30-day rowing challenge and notice it’s too complicated, practice indoor rowing using your body’s muscles for a few days. Learn more about rowing form and a proper rowing stroke. Once you have mastered that, attempt the 30-day challenge again. Never push too hard with metabolic pain as a result. Overdoing it is never a good idea.
Let’s Begin Those Rowing Workouts
Rest days are built into this rowing challenge. Days 4, 8, 11, 14, 16, 19, 22, and 26 are designated rest days. Rest days mean resting your body’s muscles to ensure you receive proper recovery and can continue your challenge without hurting yourself. The rest of the challenge days are listed below.
- Days 1, 2, and 3 start with a two-minute warm-up, followed by two minutes of consistent rowing with 30-second breaks between each set. Repeat five sets of this rowing workout before your two-minute cool down.
- Days 5, 6, and 7 begin after your Day 4 of rest. Since you’ve recovered, it’s time for a five-minute warm-up. After that, row 500 meters with a one-minute rest in between. Repeat this cross-training workout four times while trying to maintain the same time with each section. Cool down for three minutes to finish the rowing workout.
- Days 9 and 10 come after another rest day. It’s a good thing, too, because Days 9 and 10 feature the entire workout without breaks. Row for 20 minutes consistently and cool down afterward.
- After Day 11’s rest, Day 12 features 15 minutes of rowing without breaks. Day 13 has 20 minutes of consistent rowing without breaks. It’s getting more challenging, but weight loss and building upper body and core muscles are happening!
- Day 15 is sandwiched between two rest days. Day 15 is known as a check-up workout. Check in with your body and ask yourself how hard your workouts are. Are you finding them too easy or too hard? To understand the answer, start with a five-minute warm-up followed by rowing 500 meters with 60 seconds rest between each set. Repeat this six times before your three-minute cooldown to finish.
- Days 17 and 18 involve a five-minute warm-up and a 25-minute rowing session at a moderate effort. Finish both days with a three-minute cooldown.
- Days 20 and 21 are a repeat of Days 17 and 18. Follow the same indoor rowing workout with moderate effort.
- After resting on Day 22, Days 23, 24, and 25 feature a five-minute warm-up. On Day 23, row for 30 minutes without stopping. The last five minutes use max effort involving a fast pace and higher intensity. Days 24 and 25 call for rowing at max effort for two minutes with 30 seconds rest in between each set. After nine sets, cool down for three minutes.
- More rest meets you on Day 26, with Days 27, 28, and 29 featuring 25 minutes of constant rowing. To shake things up, at minutes 6 and 19, work at max effort using power strokes for one minute before returning to a comfortable speed. Cool down for three minutes.
- Day 30 has arrived! Begin with a three-minute warm-up, followed by four sets of 500 meters of rowing. Try maintaining an average speed of 28 SPM (strokes per minute) throughout the rowing workout.
Ready To Get Your Rowing On?
Are your arms tired of just reading through all of that? We get it, but we know you are ready for the challenge. This rowing experience leads to building strength for any fitness level. You’ll see noticeable improvements as the month progresses in addition to your other workouts. If you are ready to begin, check out our Hydrow Review and The Aviron Rower for some excellent indoor rowing machines. We also did a blog about the best rower for those who like magnetic rowers. It’s time to get to work, folks!