If possible, set up a regular time to row so that you won't have to make a daily decision about whether and when to row. This will help prevent excuses from interfering with your program. The support of friends and family can be very helpful here.

The longer you row at any given intensity level, the more calories you will burn. Rowing at a higher intensity level will also burn calories faster, but you don't want to row so intensely that you can only last for five minutes. Therefore, the best guideline for weight loss is to aim for rows that are at least 30 minutes long at a "comfortably intense" pace.

Weight loss should result when your caloric output (exercise) increases while your caloric input (food) decreases or stays the same.

Rowing Program for Weight Loss

• Workout Frequency: 5-6 times per week
• Duration: 30-50 minutes
• Work Type & Intensity: Moderate steady work, able to carry on a conversation; add interval workouts for variety.

Good workouts for weight loss

• 5,000-7,000 meter row
• 10,000 meter row
• 30 minute row
• 1 minute harder, 1 minute easier for at least 20 minutes total. 2-3 moderate 10-minute pieces with 2 minutes easy in between.