The Ultimate Rowing Cardio Workout: Boost Your Heart Health in 20 Minutes

You’ve heard it before: cardio is good for your heart. But what if there’s a way to get your heart pumping, tone your entire body, and even fit in a killer workout all in just 20 minutes?

Sounds too good to be true, right? Well, not when you’re exercising with a rowing machine.

Whether you’re a seasoned athlete or a fitness newbie, a rowing machine can work wonders for your heart health. The best part? You don’t need a lot of time to feel the benefits. In just 20 minutes, you can get a heart-pumping, fat-burning, total-body workout that’s easy on your joints and tough on calories.

Is Rowing Good Cardio? Yes!

Rowing is an underrated gem when it comes to cardio workouts, and it’s time to start taking full advantage of it. But first, let's answer a very important question: is rowing good cardio? The short answer: yes.

Rowing is one of the most effective forms of cardiovascular exercise. It gets your heart rate up quickly and keeps it there, helping to improve circulation, boost endurance, and strengthen your heart. 

Want the full lowdown on the cardiovascular benefits of rowing? Check out our article Is a Rowing Machine a Good Cardio Workout?

 

The 20-Minute Cardio Rowing Workout

Here’s a simple, effective 20-minute rowing cardio workout that’ll get your heart rate up and your body toned in no time. It mixes intensity and recovery to keep your heart rate up and help you burn calories fast.

If you’re new to rowing, we recommend you reduce the intensity of the interval resistance levels or simply do them for less time.

Warm-Up (3 Minutes)

Start by setting a moderate pace for 3 minutes to get your muscles warmed up and your heart rate up. Focus on good form—keep your core engaged, back straight, and arms and legs moving fluidly. 

This is your time to get your body ready for the work ahead.

Intervals (14 Minutes)

For the next 14 minutes, alternate between high-intensity rowing and active recovery. 

Here’s the breakdown:

• 30 seconds of fast rowing (Level 8-10 on the resistance dial)

• 1 minute of slow rowing (Level 3-4 on the resistance dial) 

Repeat this cycle for 14 minutes. The quick bursts of fast rowing will push your heart rate up and increase cardiovascular strength, while the slower pace will let you catch your breath and get ready for the next sprint.

Cool Down (3 Minutes)

Finish with a 3-minute cool-down at a slow, steady pace. Let your heart rate gradually decrease and focus on deep breathing. This will help your body recover and prevent any post-workout stiffness.

Cardio with Rowing Machine: The Takeaway

The beauty of rowing cardio is that it’s so efficient. You don’t need to spend hours on a treadmill or bike to reap the benefits of a great cardio workout. A rowing machine offers a heart-pumping, full-body workout in just 20 minutes—perfect for anyone with a busy schedule.
 

Rowing Machine Benefits: More Than Just Cardio

So we’ve established it’s great for your heart health, but when it comes to fitness, the rowing machine truly does it all. Let's take a closer look at all the benefits you can expect from adding this versatile piece of equipment to your routine:

Full-Body Workout: Rowing targets major muscle groups, from your quads and hamstrings to your back, shoulders, and arms. It’s a total-body workout that helps tone muscles and burn fat.

Low-Impact, High-Intensity: Rowing is a great cardio option for people with joint issues or those looking for a low-impact exercise that still delivers serious results.

Calorie Burner: Rowing can burn a significant number of calories in a short period of time, making it a fantastic option for weight loss.

Improves Posture and Core Strength: Rowing helps strengthen the core and promotes better posture, helping you stand taller and feel more confident.

With all these benefits, it’s clear that rowing is a top cardio workout that will give your heart and body the attention they deserve.

Want to dive deeper into how a rowing machine will support your health? Check out our 10 Incredible Rowing Machine Benefits Backed by Science

How to Find the Right Rowing Machine for Cardio

When you’re looking for the best rowing machine to take your cardio workouts to the next level, the JOYSONG Cube Rower is a top contender.

With its innovative dual-core resistance system and 24 levels, it provides a smooth, customizable rowing experience that mimics the natural flow of water. Plus, it's compact and foldable, making it ideal for home use—even if you’re short on space.

Looking for a more holistic workout experience? The JOYSONG Home Gym Cube Rower combines the above with equipment to engage in over 80 different workouts, from yoga and Pilates to strength training and core exercises.

Want help finding out which rowing machine is right for your home? Check out best rowing machine for home use guide.