20 and 30-Minute Rowing Workouts: 8 Sessions at Your Level
Every workout here takes exactly 20 or exactly 30 minutes, warm-up and cool-down included, whatever your level: the level changes how hard you row, not how long. Pick the time you have and what you want from it. Each one gives your own split, a stroke rate, a coach in your ear and a version for a rower with no monitor.
8 workouts
3 levels
Exact times, warm-up included
Any rowing machine
Sam Watson · Updated November 13, 2026
1 Your level
Every workout changes to suit you. Not sure? Choose Beginner.
2 Add a time you've rowed (optional)
Type a recent time and every workout shows the split to aim for. No time? Skip it: each workout also gives the stroke rate and how it should feel.
No result? Skip this: every workout also says how hard it should feel and the stroke rate. Your pace calculator result works here too.
Each chart is the whole session, from the first stroke to the last. The pale dashed bars at each end are the warm-up and cool-down; the taller and darker a bar, the harder you row; grey is easy rowing between efforts.
20-minute rowing workouts
Four sessions, four different jobs. Each takes 20 minutes from the first stroke to the last.
20 minutes · 1 of 4 · Steady
20-minute steady row
Easy, even rowing for the days you want to move without wrecking yourself. The one to do most often.
Good for: Fitness, Weight loss, Endurance
The workout · 15 min, after a 3 min warm-up and before a 2 min cool-down: 20 min in all
3 x 4 min, 1:30 easy rowing between
Your split
Add a result above
Stroke rate
18-20 a minute
How it feels
Easy. You can hold a conversation the whole way.
Three short pieces with a breather between, so your technique stays tidy the whole way.
No monitor?
3 x 4 min at 18-20 strokes a minute, 1:30 easy between. Easy. You can hold a conversation the whole way.
The workout · 15 min, after a 3 min warm-up and before a 2 min cool-down: 20 min in all
15 min
Your split
Add a result above
Stroke rate
18-22 a minute
How it feels
Easy. You can hold a conversation the whole way.
No monitor?
15 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
The workout · 15 min, after a 3 min warm-up and before a 2 min cool-down: 20 min in all
3 x 5 min with no rest, at rates 20, 22, 24
Piece
Your split
Stroke rate
5 min
Add a result
20
5 min
Add a result
22
5 min
Add a result
24
No stops: the rate goes up by two every 5 minutes and the split follows. Still easy enough to talk at the end.
No monitor?
5 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 5 min at 22 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 5 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences.
Your coach, as you row
Minute 1 of the workout Find a rhythm you could keep all day. Long strokes, slow slide forward.
Halfway Check your shoulders and grip: loose hands, shoulders down. Tension wastes energy.
The last 3 minutes Hold the same split. The win today is an even row, not a fast finish.
Coach's note: Easy means easy. If you can't say a full sentence, slow down: you'll get more from 20 easy minutes than from 10 hard ones and 10 hanging on.
Warm-up, cool-down and the common mistake
Warm-up: 3 minutes, building from very easy to the pace of the workout.
Cool-down: 2 minutes very easy.
Common mistake: Turning it into a race against yesterday's distance. Steady rows work because they stay easy.
20 minutes · 2 of 4 · HIIT
20-minute HIIT
Hard efforts with easy rowing between: the most work you can fit into 20 minutes.
Good for: Fitness, Weight loss
The workout · 11 min, after a 5 min warm-up and before a 4 min cool-down: 20 min in all
6 x 1 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
24-28 a minute
How it feels
Very hard. No talking; each rep is a struggle by the end.
No monitor?
6 x 1 min at 24-28 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
The workout · 11 min, after a 5 min warm-up and before a 4 min cool-down: 20 min in all
7 x 1 min, 40 s easy rowing between
Your split
Add a result above
Stroke rate
26-30 a minute
How it feels
Very hard. No talking; each rep is a struggle by the end.
No monitor?
7 x 1 min at 26-30 strokes a minute, 40 s easy between. Very hard. No talking; each rep is a struggle by the end.
The workout · 11 min, after a 5 min warm-up and before a 4 min cool-down: 20 min in all
4 x 2 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
28-32 a minute
How it feels
Very hard. No talking; each rep is a struggle by the end.
Longer reps, so pace the first one: you should feel you could have gone a second faster.
No monitor?
4 x 2 min at 28-32 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
Your coach, as you row
Rep 1 It should feel a little too easy. Hold back: the first rep sets up the rest.
Each easy stretch Keep rowing gently and breathe out hard. Stopping makes the next rep feel worse.
The middle reps This is the workout. Same split as rep 1, legs first, sit tall.
Last rep Now you can empty the tank, if your technique stays together.
Coach's note: Every hard rep should be the same split. If the last one is much slower than the first, start the next session a little easier.
Warm-up, cool-down and the common mistake
Warm-up: 5 minutes easy, with three 10-stroke pushes at the hard pace in the last 2 minutes.
Cool-down: 4 minutes very easy.
Common mistake: Sprinting the first rep at a stroke rate in the high 30s, then crawling through the rest. Power comes from the legs, not from rushing up the slide.
20 minutes · 3 of 4 · Threshold
20-minute threshold row
Comfortably hard, not flat out: the pace that lifts the speed you can hold for a long time.
Good for: Fitness, Faster 2k, Endurance
The workout · 12 min, after a 5 min warm-up and before a 3 min cool-down: 20 min in all
3 x 3 min, 1:30 easy rowing between
Your split
Add a result above
Stroke rate
22-24 a minute
How it feels
Comfortably hard. You can talk, but in shorter sentences.
Firm but controlled. You could talk in short sentences.
No monitor?
3 x 3 min at 22-24 strokes a minute, 1:30 easy between. Comfortably hard. You can talk, but in shorter sentences.
The workout · 12 min, after a 5 min warm-up and before a 3 min cool-down: 20 min in all
2 x 5 min, 2 min easy rowing between
Your split
Add a result above
Stroke rate
24-26 a minute
How it feels
Hard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
2 x 5 min at 24-26 strokes a minute, 2 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
The workout · 12 min, after a 5 min warm-up and before a 3 min cool-down: 20 min in all
12 min
Your split
Add a result above
Stroke rate
24-26 a minute
How it feels
Hard. A few words at a time; you could hold it for 10 to 20 minutes.
One continuous piece: settle in the first minute, then hold the split.
No monitor?
12 min at 24-26 strokes a minute. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Your coach, as you row
First minute Settle on the split and stay there. If it feels easy, good: it won't for long.
Halfway through each piece Breathing is heavy but steady. A few words at a time is right.
When it bites Count 10 strokes, then 10 more. Legs drive, hands follow.
Last minute Hold it, don't sprint. Finishing even is the skill.
Coach's note: Threshold is the hardest pace you could hold for 20 minutes, not the hardest pace you can hold for 2. Start at the slow end of your split range.
Warm-up, cool-down and the common mistake
Warm-up: 5 minutes easy, building to the workout's pace in the last minute, with two 10-stroke pushes.
Cool-down: 3 minutes very easy.
Common mistake: Going out at sprint pace and fading. A threshold piece should finish at the same split it started.
20 minutes · 4 of 4 · Rate steps
20-minute rate ladder
The stroke rate goes up every 3 minutes with no rest. Never boring, and it teaches you to keep your stroke long as the rate rises.
Good for: Technique, Fitness
The workout · 15 min, after a 3 min warm-up and before a 2 min cool-down: 20 min in all
5 x 3 min with no rest, at rates 18, 20, 22, 20, 18
Piece
Your split
Stroke rate
3 min
Add a result
18
3 min
Add a result
20
3 min
Add a result
22
3 min
Add a result
20
3 min
Add a result
18
Up two rates, then back down. Keep the effort easy all the way.
No monitor?
3 min at 18 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 22 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 18 strokes a minute. Easy. You can hold a conversation the whole way.
The workout · 15 min, after a 3 min warm-up and before a 2 min cool-down: 20 min in all
5 x 3 min with no rest, at rates 18, 20, 22, 24, 26
Piece
Your split
Stroke rate
3 min
Add a result
18
3 min
Add a result
20
3 min
Add a result
22
3 min
Add a result
24
3 min
Add a result
26
No monitor?
3 min at 18 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 22 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 26 strokes a minute. Comfortably hard. You can talk, but in shorter sentences.
The workout · 15 min, after a 3 min warm-up and before a 2 min cool-down: 20 min in all
5 x 3 min with no rest, at rates 20, 22, 24, 26, 28
Piece
Your split
Stroke rate
3 min
Add a result
20
3 min
Add a result
22
3 min
Add a result
24
3 min
Add a result
26
3 min
Add a result
28
The top step is threshold. Get there by rate, not by rushing.
No monitor?
3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 22 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 26 strokes a minute. Hard. A few words at a time; you could hold it for 10 to 20 minutes. 3 min at 28 strokes a minute. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Your coach, as you row
Step 1 The slowest rate is the hardest to do well. Push long with the legs and take your time coming forward.
Each new step Two more strokes a minute. Watch the rate settle before you look at the split.
The top step Quicker hands away, same long stroke. The split should be your fastest of the day.
Coach's note: A higher rate comes from a quicker drive, not a rushed slide. Keep the slide forward slow at every step.
Warm-up, cool-down and the common mistake
Warm-up: 3 minutes, building from very easy, with 10 strokes arms only and 10 arms and body before full strokes.
Cool-down: 2 minutes very easy.
Common mistake: Shortening the stroke to make the rate. If the split gets slower as the rate rises, the stroke has got shorter.
30-minute rowing workouts
Half an hour, warm-up and cool-down included. The same four jobs, with more time to do them.
30 minutes · 1 of 4 · Steady
30-minute steady row
Thirty easy minutes: the session that builds the base everything else stands on.
Good for: Fitness, Weight loss, Endurance
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
3 x 7 min, 1:30 easy rowing between
Your split
Add a result above
Stroke rate
18-20 a minute
How it feels
Easy. You can hold a conversation the whole way.
A short breather between pieces keeps your form good. Next time, try 2 x 11 minutes.
No monitor?
3 x 7 min at 18-20 strokes a minute, 1:30 easy between. Easy. You can hold a conversation the whole way.
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
24 min
Your split
Add a result above
Stroke rate
18-22 a minute
How it feels
Easy. You can hold a conversation the whole way.
No monitor?
24 min at 18-22 strokes a minute. Easy. You can hold a conversation the whole way.
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
24 min
Your split
Add a result above
Stroke rate
20 a minute
How it feels
Comfortably hard. You can talk, but in shorter sentences.
Rate 20 the whole way, as far as you can: more power in every stroke, never more strokes. Write down the distance and beat it next month.
No monitor?
24 min at 20 strokes a minute. Comfortably hard. You can talk, but in shorter sentences.
Your coach, as you row
First 5 minutes Too easy is right. Settle the rhythm: drive, swing, pull, then slowly forward.
Minute 12 This is where it gets dull. Pick one thing to work on for 20 strokes: a flat back, a quick catch, loose hands.
Last 5 minutes Same split, same rate. Even is the goal, not a sprint finish.
Coach's note: Long, easy rows are where most of your fitness comes from. Most of your rowing should feel like this.
Warm-up, cool-down and the common mistake
Warm-up: 4 minutes, building from very easy to the pace of the workout.
Cool-down: 2 minutes very easy.
Common mistake: Drifting faster as you feel good, then fading. Pick the split and stay in its range.
30 minutes · 2 of 4 · Intervals
30-minute 5 x 4
Five 4-minute pieces with a minute easy between: steady pressure that builds the engine without wrecking you.
Good for: Fitness, Faster 2k, Endurance
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
5 x 4 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
22-24 a minute
How it feels
Comfortably hard. You can talk, but in shorter sentences.
No monitor?
5 x 4 min at 22-24 strokes a minute, 1 min easy between. Comfortably hard. You can talk, but in shorter sentences.
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
5 x 4 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
24-26 a minute
How it feels
Hard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
5 x 4 min at 24-26 strokes a minute, 1 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
5 x 4 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
26-28 a minute
How it feels
Hard. A few words at a time; you could hold it for 10 to 20 minutes.
No monitor?
5 x 4 min at 26-28 strokes a minute, 1 min easy between. Hard. A few words at a time; you could hold it for 10 to 20 minutes.
Your coach, as you row
Piece 1 Find the split and lock it in. It should feel controlled.
Piece 3 Halfway. Check you're still sitting tall at the finish, not slumping.
Piece 4 The hardest one. Breathe out on every drive and count it down a minute at a time.
Piece 5 Hold the split. If there's something left, use it in the last minute.
Coach's note: All five pieces at the same split. If the fifth is faster than the first, you started too easy; if it's much slower, too hard.
Warm-up, cool-down and the common mistake
Warm-up: 4 minutes easy, with three 10-stroke pushes at the workout's pace in the last minute.
Cool-down: 2 minutes very easy.
Common mistake: Stopping in the minute between pieces. Keep rowing very gently: it clears your legs faster than sitting still.
30 minutes · 3 of 4 · HIIT
30-minute HIIT
More hard reps than the 20-minute version, for when you have half an hour and want to work.
Good for: Fitness, Weight loss
The workout · 19 min, after a 6 min warm-up and before a 5 min cool-down: 30 min in all
10 x 1 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
24-28 a minute
How it feels
Very hard. No talking; each rep is a struggle by the end.
No monitor?
10 x 1 min at 24-28 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
The workout · 19 min, after a 6 min warm-up and before a 5 min cool-down: 30 min in all
8 x 1:30, 1 min easy rowing between
Your split
Add a result above
Stroke rate
26-30 a minute
How it feels
Very hard. No talking; each rep is a struggle by the end.
No monitor?
8 x 1:30 at 26-30 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
The workout · 19 min, after a 6 min warm-up and before a 5 min cool-down: 30 min in all
5 x 3 min, 1 min easy rowing between
Your split
Add a result above
Stroke rate
28-30 a minute
How it feels
Very hard. No talking; each rep is a struggle by the end.
Three-minute reps at the easy end of the split: steady and strong, not a sprint.
No monitor?
5 x 3 min at 28-30 strokes a minute, 1 min easy between. Very hard. No talking; each rep is a struggle by the end.
Your coach, as you row
Rep 1 Hold back. You've got a long way to go.
The middle Same split as rep 1. Legs first, then swing, then arms.
Two reps to go Breathe out hard on every drive. Count 10 strokes at a time.
Last rep Now go, as long as the stroke stays long.
Coach's note: Pace it so the last rep is the same split as the first. Doing that is the whole session.
Warm-up, cool-down and the common mistake
Warm-up: 6 minutes easy, with three 10-stroke pushes at the hard pace in the last 2 minutes.
Cool-down: 5 minutes very easy.
Common mistake: Treating it as one long sprint. If you can't hold the split, slow every rep a little rather than dying halfway.
30 minutes · 4 of 4 · Rate steps
30-minute rate pyramid
Eight 3-minute steps with no rest: the stroke rate climbs, then comes back down. The time goes quickly.
Good for: Technique, Fitness, Endurance
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
8 x 3 min with no rest, at rates 18, 20, 22, 24, 24, 22, 20, 18
Piece
Your split
Stroke rate
3 min
Add a result
18
3 min
Add a result
20
3 min
Add a result
22
3 min
Add a result
24
3 min
Add a result
24
3 min
Add a result
22
3 min
Add a result
20
3 min
Add a result
18
Easy all the way. Only the rate changes.
No monitor?
3 min at 18 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 22 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 24 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 24 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 22 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 18 strokes a minute. Easy. You can hold a conversation the whole way.
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
8 x 3 min with no rest, at rates 20, 22, 24, 26, 26, 24, 22, 20
Piece
Your split
Stroke rate
3 min
Add a result
20
3 min
Add a result
22
3 min
Add a result
24
3 min
Add a result
26
3 min
Add a result
26
3 min
Add a result
24
3 min
Add a result
22
3 min
Add a result
20
No monitor?
3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 22 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 26 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 26 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 22 strokes a minute. Easy. You can hold a conversation the whole way. 3 min at 20 strokes a minute. Easy. You can hold a conversation the whole way.
The workout · 24 min, after a 4 min warm-up and before a 2 min cool-down: 30 min in all
8 x 3 min with no rest, at rates 20, 22, 24, 26, 28, 26, 24, 22
Piece
Your split
Stroke rate
3 min
Add a result
20
3 min
Add a result
22
3 min
Add a result
24
3 min
Add a result
26
3 min
Add a result
28
3 min
Add a result
26
3 min
Add a result
24
3 min
Add a result
22
The top steps are threshold. On the way down, try to keep the split from slipping.
No monitor?
3 min at 20 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 22 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 26 strokes a minute. Hard. A few words at a time; you could hold it for 10 to 20 minutes. 3 min at 28 strokes a minute. Hard. A few words at a time; you could hold it for 10 to 20 minutes. 3 min at 26 strokes a minute. Hard. A few words at a time; you could hold it for 10 to 20 minutes. 3 min at 24 strokes a minute. Comfortably hard. You can talk, but in shorter sentences. 3 min at 22 strokes a minute. Comfortably hard. You can talk, but in shorter sentences.
Your coach, as you row
First step Long and slow. Feel the legs do the work.
Going up Each step, two more strokes a minute. Let the rate settle before you look at the split.
The top Your fastest split of the session. Sharp drive, sit tall.
Coming down The rate drops; try to keep the pressure. The last step should feel easy and strong.
Coach's note: Keep the stroke the same length at every rate. The rate changes how quickly you drive, never how far you reach.
Warm-up, cool-down and the common mistake
Warm-up: 4 minutes, building from very easy, with 10 strokes each of arms only and arms and body.
Cool-down: 2 minutes very easy.
Common mistake: Rushing up the slide to lift the rate. Speed up the drive and the hands away; keep the slide forward controlled.
Is 20 minutes enough?
Yes, if you do it regularly and some of it is hard. The American College of Sports Medicine recommends at least 20 minutes of vigorous exercise on three days a week, or 30 minutes of moderate exercise on five (Garber and others, 2011). The NHS puts the same idea as 150 minutes of moderate activity or 75 minutes of vigorous activity a week (NHS).
On this page, the steady rows and rate steps are moderate: you can talk. The HIIT, threshold and 5 x 4 sessions are vigorous: a few words at a time. Because every time here includes the warm-up and cool-down, the hard part of a 20-minute session is 11 to 15 minutes. So:
Five 30-minute steady rows a week is 150 minutes of moderate exercise, the guideline in full.
Three 20-minute sessions a week is a good start, not the whole guideline. Add a fourth, or swap one for a 30-minute session, once three feel easy.
How far you'll row in 20 and 30 minutes
Find your 2k time (or the nearest one) to see roughly how far you'll get rowing easy, as in the steady rows, and rowing flat out for the whole time, as in a test. Most sessions on this page land between the two.
Your 2k
Easy
Flat out
20 min
30 min
20 min
30 min
6:30
4,800
7,200
5,700
8,350
7:00
4,550
6,800
5,350
7,850
7:30
4,300
6,450
5,050
7,400
8:00
4,050
6,100
4,750
7,000
8:30
3,850
5,800
4,500
6,600
9:00
3,700
5,550
4,250
6,300
9:30
3,550
5,300
4,050
6,000
10:00
3,400
5,050
3,900
5,700
Easy is the middle of the easy endurance split from our pace calculator. Flat out uses Paul's law, a rule of thumb that you slow by about 5 seconds per 500 m each time the distance doubles; it's an estimate, not a promise. Distances in metres, rounded to the nearest 50.
Calories in 20 and 30 minutes
The calories on a rowing monitor come from how hard you row (your split), not from your heart rate. These are the numbers a Concept2 monitor shows, from Concept2's own formula, which assumes a 175 lb (79 kg) rower. Splits are per 500 m; figures are calories.
Split
Watts
20 min
30 min
2:00
203
332
498
2:15
142
263
394
2:30
104
219
328
2:45
78
189
284
3:00
60
169
253
Weigh more or less than 175 lb? Add about 9 calories to the 30-minute figure for every 10 lb over, or take the same off for every 10 lb under (Concept2). The formula includes a fixed 300 calories an hour for the body at rest, so it's what you burn in that time, not only the extra the rowing costs.
A week of short rows
Keep most rows easy, with an easy day or a rest day after each hard one.
Advanced, 5 rows: the 30-minute steady row at rate 20, the 30-minute 5 x 4, the 20-minute steady row, the 30-minute HIIT, and the 30-minute rate pyramid.
Stay safe. If you haven't exercised for a while or have a medical condition, check with your doctor before you start (NHS). Stop and get help if you feel chest pain, unusual breathlessness or dizziness (American College of Sports Medicine). New to rowing? Learn the stroke first with our guide to how to use a rowing machine.
Questions
Is 20 minutes of rowing enough?
Yes, if it is hard enough and regular. The American College of Sports Medicine recommends at least 20 minutes of vigorous exercise on at least three days a week, or 30 minutes of moderate exercise on five (Garber and others, 2011). The times on this page include the warm-up, so the 20-minute HIIT and threshold rows are a good start on the vigorous kind; add a fourth session, or move up to the 30-minute versions, as you get fitter.
Can I row 30 minutes every day?
Yes, if most of those days are easy. Put an easy row or a rest day between hard sessions: the Pete Plan alternates every hard session with a steady one (The Pete Plan), and elite rowers spend more than half their training at low intensity (Zhong and others, 2025). The 30-minute steady row is the one to repeat.
Does the warm-up count in the 20 or 30 minutes?
On this page, yes. Every workout takes exactly 20 or 30 minutes from the first stroke of the warm-up to the last of the cool-down, at every level. The chart on each card shows the whole session, with the warm-up and cool-down as the pale bars at each end.
Will rowing 20 minutes a day help me lose weight?
It helps, alongside diet. Research reviewed by the American College of Sports Medicine found exercise alone brings modest weight loss, and it works best with a moderate change in diet (Donnelly and others, 2009). A review of 13 trials found HIIT and steady training cut body fat by similar amounts, with HIIT taking about 40% less time (Wewege and others, 2017), so the 20-minute HIIT and the 30-minute steady row both count. More in rowing for weight loss.
Will rowing get rid of belly fat?
Not on its own, and not from the belly first: you can't choose where fat comes off. In one trial, six weeks of abdominal exercises five days a week made no difference to belly fat (Vispute and others, 2011). Regular rowing and a moderate change in diet reduce fat overall, belly included.
Is 20 or 30 minutes better?
Thirty, if you have it: more time at the same effort is more training. But a 20-minute row you actually do beats a 30-minute one you skip. A good week mixes both, as in the sample weeks above.
What damper setting should I use?
Start at 3 to 5 on an air rower like a Concept2. A higher setting isn't a harder workout in any useful way: the effort comes from how hard you push (Concept2).
How many calories does 30 minutes of rowing burn?
It depends on how hard you row and how much you weigh. By Concept2's own formulas, a 175 lb rower burns about 328 calories in 30 minutes at a 2:30 split and about 498 at 2:00; the table above has the rest. Every 10 lb over 175 adds about 9 calories in 30 minutes (Concept2).
More rowing workouts
Ten more sessions, with filters for level, time and goal, are on our rowing machine workouts page, including the 20-minute HIIT with its rep-by-rep coaching and the zone 2 row with heart rates by age.
