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Running can be a great way to get from Point A to B in the great outdoors, but once you take your workout inside the gym or even to your living room, you'll find yourself on a treadmill. 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type="application/ld+json">{"@type":"NewsArticle","thumbnailUrl":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=0.668xw:1.00xh;0.266xw,0&resize=100:*","datePublished":"2017-07-06T16:07:02Z","headline":"4 Great Benefits of Rowing Machine Workouts","articleBody":"Getting your cardio fix indoors can feel like an uphill battle. Running can be a great way to get from Point A to B in the great outdoors, but once you take your workout inside the gym or even to your living room, you'll find yourself on a treadmill. These machines can make your cardio workouts a boring, sloggy nightmare reminiscent of a scientific lab study (there's a reason people refer to them as \"dreadmills,\" after all). The same goes for stationary bikes, especially if you're not the type of person who appreciates the overly-peppy, #fitspo fueled boutique class setup that's become the norm for spinning. If you want to get a good cardio workout on a stationary machine that will push your heart rate, use multiple muscle groups, and engage your brain, you should consider the rowing machine. Stationary rowers take an age-old movement pattern (people have been rowing in ships and boats since time immemorial) and transposes it into a fitness setting, no water required. Yes, the rower can be just as repetitive as other cardio implements—but if you know what you're doing, you can modulate your workout to make it more engaging than the same stale biking and running sessions. What's more, the pulling movement engages big muscles in your back, posterior chain, and even your arms, giving you some strength training benefits as you sweat.There's more than one reason why rowing machines show up in all kinds of fitness protocols, from basic warmups to serving an integral role in some of CrossFit's toughest workouts. “Indoor rowing is an excellent low-impact option for improving cardiovascular fitness and muscular endurance,” says Hollis Tuttle, CITYROW Go Lead Instructor in New York City. “Since it is a low impact sport, rowing reduces the risk of damage to weight-bearing joints, such as hips, ankles, and knees, which tend to be prone to injury and soreness when doing high-impact sports.” Hollis adds that rowing is a viable workout for all abilities, ages, sizes, and fitness levels. “Since rowing promotes improvements to both your muscular strength and cardiovascular strength, you get two for one,” notes Tuttle. Here are four great benefits you can get from adding rowing machine workouts to your routine (if you need one for your home gym, check out our list of 20 of the best).Rowing is a Great Warmup“A proper warmup is key to having a successful workout; it should prepare your heart, muscles, joints, and mind for the harder efforts to come,” says Tuttle.Warming up on a rowing machine will help prep you for a safe, efficient training session.“Since rowing is a safe total-body movement, it is a perfect warm-up activity, even if your program for the day does not include rowing.”Rowing Adds Variation to Your WorkoutSince rowing is a low-impact sport, that means you can do a high-intensity rowing workout without putting a ton of stress on your body. “For example, your body will not endure the same level of impact rowing ten 400-meter sprints at 85 max intensity as it would while running ten 400-meter sprints at the same intensity. The possibility of injury while completing rowing sprints will also be a lot less than running sprints,” notes Tuttle. Since you’ll be beating your body up less, it will take less time to recover between hard rowing workouts than equally challenging running workouts, for example. “Personally, I greatly benefited from rowing when returning from a fractured tibia. I simply converted my running program to the rower—I strapped on my heart rate monitor and rowed the set distances in the correct heart rate zones. This enabled me to enhance my cardiovascular system and keep my muscles strong while recovering, and for this I am grateful,” she notes.Just remember, this doesn't mean that you should keep rowing when you're actually injured. Make sure to clear any activity with your doctor or physical therapist first. Rowing Can Help You Zen OutPlus, rowing can also help you to get into a mentally healthy place since you have fewer external stimuli, compared to other workouts like running outside.“Rowing can be super meditative,” says Tuttle. “Once warm and a comfortable rhythm has been established, you can close your eyes, connect your breath to your body, and simply enjoy the gift of movement.”And if you don’t have a lot of time, it’s a great exercise to burn calories fast.“Compared to indoor cycling, you will burn more calories indoor rowing, assuming that both activities are done at the same level of intensity,” says Tuttle. “In other words, it is a great option when you don't have a lot of time.” Rowing Is a Great FinisherIf you’re looking to end your workout with an explosive finish, getting on the rower can serve as the perfect burnout activity.“It's hard to pass up a good 5 to 10-minute long EMOM (Every Minute On the Minute) row 100 to 200 meters, depending upon your fitness and skill level,” says Tuttle. “Each effort should be about 90 percent max intensity and your goal is to finish with 20 seconds or more to recover before the top of the next minute.”This is a great way to track your fitness progress.“As you improve your fitness and skill, you can increase the distance covered in each minute, increase the number of sets, or both,” says Tuttle. “Don't forget to track your progress and celebrate the little victories along the way!”","wordCount":901,"articleSection":"Fitness","image":[{"@type":"ImageObject","height":1200,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=0.668xw:1.00xh;0.266xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=0.668xw:1.00xh;0.266xw,0&resize=1200:*","width":1200},{"@type":"ImageObject","height":900,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=0.668xw:1.00xh;0.266xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=0.88931xw:1xh;center,top&resize=1200:*","width":1200},{"@type":"ImageObject","height":675,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=0.668xw:1.00xh;0.266xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=1xw:0.84335xh;center,top&resize=1200:*","width":1200}],"mainEntityOfPage":{"@id":"https://www.menshealth.com/fitness/a19524129/health-benefits-rowing-workouts-men/","@type":"WebPage"},"publisher":{"@type":"NewsMediaOrganization","name":"Men's Health","sameAs":["https://twitter.com/menshealthmag","https://www.tiktok.com/@menshealthmag","https://www.youtube.com/user/MensHealthMag/","https://www.facebook.com/MensHealth","https://www.instagram.com/menshealthmag/","https://www.pinterest.com/menshealthmag/"],"logo":{"@type":"ImageObject","url":"https://www.menshealth.com/_assets/design-tokens/menshealth/static/images/logos/logo-jsonld.94800b1.png","width":312,"height":60},"parentOrganization":{"@type":"NewsMediaOrganization","name":"Hearst Corporation"}},"keywords":["content-type: Default","locale: US","displayType: standard article"],"url":"https://www.menshealth.com/fitness/a19524129/health-benefits-rowing-workouts-men/","isBasedOn":"https://www.menshealth.com/fitness/a19524129/health-benefits-rowing-workouts-men/","dateModified":"2022-01-21T21:06:00Z","isAccessibleForFree":"False","hasPart":[{"@type":"WebPageElement","isAccessibleForFree":"False","cssSelector":".content-container"}],"video":{"@type":"VideoObject","contentUrl":"https://streaming.hearstdigitalstudios.com/44d04772-5fee-4054-95dd-70dfb6b93a00/video_rover_16x9_480p_sd_1520759576_26719.mp4","description":"Grab a Workout Partner for the Row to Hell!","duration":"PT59S","embedUrl":"https://glimmer.hearstapps.com/amp.html?embedId=315e1606-ae86-4e70-9330-89243074ad11","name":"Grab a Workout Partner for the Row to Hell!","thumbnailUrl":"https://hips.hearstapps.com/hmg-prod/images/mature-man-working-out-on-rowing-machine-in-gym-royalty-free-image-1610555714.?crop=1xw:0.84335xh;center,top","uploadDate":"2021-01-13T15:54:22.571908Z"},"description":"Rowing machine workouts are more than just an opportunity for cardiovascular training. 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eagam8p0"></span>4 Great Benefits of Rowing Machine Workouts<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>Simple reasons why rowing can boost your fitness and add variety to your training.</p></div><div class="css-p2y9j3 e1f1sunr5"><address class="css-dvqx6i e1v8cotw2"><span data-theme-key="by-line-name" class="css-1nw0kbq e1v8cotw1">by <a data-theme-key="popover-trigger" title="Emily J. Shiffer" alt href="/author/221293/emily-j-shiffer/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Emily J. Shiffer</a></span><time class="css-1rh34jw e1f1sunr4">Published: Jan 21, 2022 4:06 PM EST</time></address></div><div class="no-print css-17mvcka e1f1sunr11"><div data-journey-blur="true" class="content-header-actions css-18jz25a e1f1sunr10"><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" data-vars-ga-recipe-button-state="recipe_save" class="contentSaveButton css-c5i658 e12nq69g1"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523ffffff" loading="lazy" data-testid="base-image" height="24" width="24" alt="bookmarks" class="eah8dyz2 css-rvut74"/>Save Article</button></div></div></div></div></section></header><div data-journey-hide="true" class="css-k008qs et2g3wt0"><div class="standard-container content-container article-container css-1q1kaac et2g3wt3"><div class="content-lead css-1f8o566 et2g3wt5"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-position="3" data-dock="true" data-disable-ads="false" data-sticky="true" data-muted="true" data-journey-blur="true" class="video-player css-guxj2g e1hzgkwu0"><div class="video-player-wrapper"><video playsinline></video></div><div class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for Grab a Workout Partner for the Row to Hell!" title="Video player poster image" fetchpriority="high" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/44d04772-5fee-4054-95dd-70dfb6b93a00/44d04772-5fee-4054-95dd-70dfb6b93a00_image.jpg?crop=1xw:1.0xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/44d04772-5fee-4054-95dd-70dfb6b93a00/44d04772-5fee-4054-95dd-70dfb6b93a00_image.jpg?crop=1xw:1.0xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/44d04772-5fee-4054-95dd-70dfb6b93a00/44d04772-5fee-4054-95dd-70dfb6b93a00_image.jpg?crop=1xw:1.0xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/44d04772-5fee-4054-95dd-70dfb6b93a00/44d04772-5fee-4054-95dd-70dfb6b93a00_image.jpg?crop=1xw:1.0xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e1g79fud0"/></div></div></div></div><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-4oaay7 et2g3wt6"><p data-node-id="0" class="css-1nd4gv7 emevuu60"></p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">Getting your cardio fix indoors can feel like an uphill battle. Running can be a great way to get from Point A to B in the great outdoors, but once you take your workout inside the gym or even to your living room, you'll find yourself on a treadmill. These machines can make your cardio workouts a boring, sloggy nightmare reminiscent of a scientific lab study (there's a reason people refer to them as "dreadmills," after all). The same goes for stationary bikes, especially if you're not the type of person who appreciates the overly-peppy, #fitspo fueled boutique class setup that's become the norm for spinning. If you want to get a good cardio workout on a stationary machine that will push your heart rate, use multiple muscle groups, and engage your brain, you should consider the rowing machine. </p><p data-journey-content="true" data-node-id="2" class="css-1nd4gv7 emevuu60">Stationary rowers take an age-old movement pattern (people have been rowing in ships and boats since time immemorial) and transposes it into a fitness setting, no water required. Yes, the rower can be just as repetitive as other cardio implements—but if you know what you're doing, you can modulate your workout to make it more engaging than the same stale biking and running sessions. What's more, the pulling movement engages big muscles in your back, posterior chain, and even your arms, giving you some <a href="https://www.menshealth.com/fitness/a34988939/rowing-machine-muscles-worked/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a34988939/rowing-machine-muscles-worked/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="strength training benefits" class="body-link css-1d8p8n5 emevuu60">strength training benefits</a> as you sweat.</p><section data-embed="watch-next" data-lazy-id="P0-11" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-1nd4gv7 emevuu60">There's more than one reason why rowing machines show up in all kinds of fitness protocols, from basic warmups to serving an integral role in some of CrossFit's toughest workouts. </p> <p data-node-id="6" class="css-1nd4gv7 emevuu60"></p><p data-journey-content="true" data-node-id="7" class="css-1nd4gv7 emevuu60">“Indoor rowing is an excellent low-impact option for improving cardiovascular fitness and muscular endurance,” says <a href="https://www.instagram.com/hollismtuttle/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/hollismtuttle/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Hollis Tuttle" class="body-link css-1d8p8n5 emevuu60"><u>Hollis Tuttle</u></a>, CITYROW Go Lead Instructor in New York City. “Since it is a low impact sport, rowing reduces the risk of damage to weight-bearing joints, such as hips, ankles, and knees, which tend to be prone to injury and soreness when doing high-impact sports.” </p><p data-journey-content="true" data-node-id="8" class="css-1nd4gv7 emevuu60">Hollis adds that rowing is a viable workout for all abilities, ages, sizes, and fitness levels. </p><p data-journey-content="true" data-node-id="9" class="css-1nd4gv7 emevuu60">“Since rowing promotes improvements to both your muscular strength and cardiovascular strength, you get two for one,” notes Tuttle. Here are four great benefits you can get from adding rowing machine workouts to your routine (if you need one for your home gym, check out our list of <a href="https://www.menshealth.com/fitness/g26014893/best-rowing-machines/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/g26014893/best-rowing-machines/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="20 of the best" class="body-link css-1d8p8n5 emevuu60"><u>20 of the best</u></a>).</p><h2 data-node-id="10" class="body-h4 css-4py10e emevuu60"><strong>Rowing is a Great Warmup</strong></h2><p data-journey-content="true" data-node-id="11" class="css-1nd4gv7 emevuu60">“A proper warmup is key to having a successful workout; it should prepare your heart, muscles, joints, and mind for the harder efforts to come,” says Tuttle.</p><p data-journey-content="true" data-node-id="12" class="css-1nd4gv7 emevuu60">Warming up on a rowing machine will help prep you for a safe, efficient training session.</p><p data-journey-content="true" data-node-id="13" class="css-1nd4gv7 emevuu60">“Since rowing is a safe total-body movement, it is a perfect warm-up activity, even if your program for the day does not include rowing.”<br/></p><h2 data-node-id="14" class="body-h4 css-4py10e emevuu60"><strong>Rowing Adds Variation to Your Workout</strong></h2><p data-journey-content="true" data-node-id="15" class="css-1nd4gv7 emevuu60">Since rowing is a low-impact sport, that means you can do a high-intensity rowing workout without putting a ton of stress on your body. </p><p data-journey-content="true" data-node-id="16" class="css-1nd4gv7 emevuu60">“For example, your body will not endure the same level of impact rowing ten 400-meter sprints at 85 max intensity as it would while running ten 400-meter sprints at the same intensity. The possibility of injury while completing rowing sprints will also be a lot less than running sprints,” notes Tuttle. </p><section data-embed="editorial-link" data-lazy-id="P0-12" data-node-id="17" class="embed"><aside class="css-1tigmfy e94w1mj9"><h6 class="css-sebkg6 e94w1mj7"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-18mab9o eagam8p0"></span><span class="css-8lle59 e94w1mj5">Related Story</span><span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h6><ul class="css-c4s2gi e94w1mj8"><li class="css-465210 e94w1mj6"><a data-theme-key="base-link" href="/fitness/g19543037/4-rowing-workouts-that-burn-fat-build-muscle/" data-vars-ga-call-to-action="Rowing Workouts That Burn Fat and Build Muscle" data-vars-ga-ux-element="Editorial Links" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/g19543037/4-rowing-workouts-that-burn-fat-build-muscle/" class="css-1bn7a5e e1c1bym14"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span><img src="https://hips.hearstapps.com/hmg-prod/images/701/rowing-workouts-burn-fat-build-muscle-main-1518562362.jpg?crop=1xw:0.786xh;center,top&resize=300:*" alt="rowing workouts that burn fat build muscle" title="Rowing Workouts That Burn Fat and Build Muscle" width="120" height="100%" decoding="async" loading="lazy" class="css-1l0uuk1 e94w1mj4"/><span class="css-8lle59 e94w1mj5">Rowing Workouts That Burn Fat and Build Muscle</span><span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></a></li></ul></aside></section><p data-journey-content="true" data-node-id="18" class="css-1nd4gv7 emevuu60">Since you’ll be beating your body up less, it will take less time to recover between hard rowing workouts than equally challenging running workouts, for example. </p><p data-journey-content="true" data-node-id="19" class="css-1nd4gv7 emevuu60">“Personally, I greatly benefited from rowing when returning from a fractured tibia. I simply converted my running program to the rower—I strapped on my heart rate monitor and rowed the set distances in the correct heart rate zones. This enabled me to enhance my cardiovascular system and keep my muscles strong while recovering, and for this I am grateful,” she notes.</p><p data-journey-content="true" data-node-id="20" class="css-1nd4gv7 emevuu60">Just remember, this doesn't mean that you should keep rowing when you're actually injured. Make sure to clear any activity with your doctor or physical therapist first. </p><h2 data-node-id="21" class="body-h4 css-4py10e emevuu60">Rowing Can Help You Zen Out</h2><p data-journey-content="true" data-node-id="22" class="css-1nd4gv7 emevuu60">Plus, rowing can also help you to get into a mentally healthy place since you have fewer external stimuli, compared to other workouts like running outside.</p><p data-journey-content="true" data-node-id="23" class="css-1nd4gv7 emevuu60">“Rowing can be super meditative,” says Tuttle. “Once warm and a comfortable rhythm has been established, you can close your eyes, connect your breath to your body, and simply enjoy the gift of movement.”</p><p data-journey-content="true" data-node-id="24" class="css-1nd4gv7 emevuu60">And if you don’t have a lot of time, it’s a great exercise to burn calories fast.</p><p data-journey-content="true" data-node-id="25" class="css-1nd4gv7 emevuu60">“Compared to indoor cycling, you will burn more calories indoor rowing, assuming that both activities are done at the same level of intensity,” says Tuttle. “In other words, it is a great option when you don't have a lot of time.”</p> <h2 data-node-id="27" class="body-h4 css-4py10e emevuu60"><strong>Rowing Is a Great Finisher</strong></h2><section data-embed="body-image" data-lazy-id="P0-13" data-node-id="28" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="exhausted male sitting on rowing machine" title="Exhausted male sitting on rowing machine" loading="lazy" width="2123" height="1416" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/exhausted-male-sitting-on-rowing-machine-royalty-free-image-1610555012.?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/exhausted-male-sitting-on-rowing-machine-royalty-free-image-1610555012.?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/exhausted-male-sitting-on-rowing-machine-royalty-free-image-1610555012.?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/exhausted-male-sitting-on-rowing-machine-royalty-free-image-1610555012.?resize=980:*" class="css-0 e1g79fud0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Portra</span><span class="css-1woygfs e1geg53v0">//</span><span class="css-1mzymzs e1geg53v1">Getty Images</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="29" class="css-1nd4gv7 emevuu60">If you’re looking to end your workout with an explosive finish, getting on the rower can serve as the perfect burnout activity.</p><p data-journey-content="true" data-node-id="30" class="css-1nd4gv7 emevuu60">“It's hard to pass up a good 5 to 10-minute long EMOM (<a href="https://www.menshealth.com/fitness/a33022920/emom-workout-protocol/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a33022920/emom-workout-protocol/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Every Minute On the Minute" class="body-link css-1d8p8n5 emevuu60">Every Minute On the Minute</a>) row 100 to 200 meters, depending upon your fitness and skill level,” says Tuttle. “Each effort should be about 90 percent max intensity and your goal is to finish with 20 seconds or more to recover before the top of the next minute.”</p><p data-journey-content="true" data-node-id="31" class="css-1nd4gv7 emevuu60">This is a great way to track your fitness progress.</p><p data-journey-content="true" data-node-id="32" class="css-1nd4gv7 emevuu60">“As you improve your fitness and skill, you can increase the distance covered in each minute, increase the number of sets, or both,” says Tuttle. “Don't forget to track your progress and celebrate the little victories along the way!”</p><div data-node-id="33" data-embed="video" class="embed aspect-ratio-16x9 css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="video-player css-guxj2g e1hzgkwu0"><div class="video-player-wrapper"><video playsinline></video></div><div class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for Don Saladino | Train Like" title="Video player 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Running can be a great way to get from Point A to B in the great outdoors, but once you take your workout inside the gym or even to your living room, you'll find yourself on a treadmill. These machines can make your cardio workouts a boring, sloggy nightmare reminiscent of a scientific lab study (there's a reason people refer to them as \"dreadmills,\" after all). The same goes for stationary bikes, especially if you're not the type of person who appreciates the overly-peppy, #fitspo fueled boutique class setup that's become the norm for spinning. If you want to get a good cardio workout on a stationary machine that will push your heart rate, use multiple muscle groups, and engage your brain, you should consider the rowing machine. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"data":" ","type":"text"},{"children":[],"name":"p","attribs":{},"type":"tag"},{"children":[{"data":"“Indoor rowing is an excellent low-impact option for improving cardiovascular fitness and muscular endurance,” says ","type":"text"},{"children":[{"children":[{"data":"Hollis Tuttle","type":"text"}],"name":"u","attribs":{},"type":"tag"}],"name":"a","attribs":{"href":"https://www.instagram.com/hollismtuttle/","target":"_blank","data-vars-ga-outbound-link":"https://www.instagram.com/hollismtuttle/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"Hollis Tuttle","class":"body-link"},"type":"tag","response":{}},{"data":", CITYROW Go Lead Instructor in New York City. “Since it is a low impact sport, rowing reduces the risk of damage to weight-bearing joints, such as hips, ankles, and knees, which tend to be prone to injury and soreness when doing high-impact sports.” ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Hollis adds that rowing is a viable workout for all abilities, ages, sizes, and fitness levels. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"“Since rowing promotes improvements to both your muscular strength and cardiovascular strength, you get two for one,” notes Tuttle. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"“Personally, I greatly benefited from rowing when returning from a fractured tibia. I simply converted my running program to the rower—I strapped on my heart rate monitor and rowed the set distances in the correct heart rate zones. This enabled me to enhance my cardiovascular system and keep my muscles strong while recovering, and for this I am grateful,” she notes.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Just remember, this doesn't mean that you should keep rowing when you're actually injured. Make sure to clear any activity with your doctor or physical therapist first. 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