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Losing Weight Through Rowing: How the Rowing Machine Helps You Lose Fat

17. October 2024

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BY Flavio Holstein

Losing weight through rowing is a sensible approach, as rowing is one of the most effective training methods for losing weight while strengthening muscles. If you want to lose weight by rowing, you will benefit from a workout that combines endurance and strength in one movement, engaging almost all major muscle groups. Especially on a modern rowing machine like the AUGLETICS Eight Style, you can achieve your goals effectively and gently on your joints. In this article, you will learn why you can lose weight by rowing, how to approach the training correctly, and receive valuable tips from world record holder and two-time Olympian Lars Wichert.

Why losing weight through rowing works so well

When rowing, you burn a considerable amount of calories because so many muscles are working at the same time. In contrast to pure cardio training, which often only works individual muscle groups, rowing challenges legs, arms, back, abdomen, and shoulders equally. This intensive strain ensures high energy consumption and, with regular training, leads to a significant loss of calories.
In addition, rowing has a gentle effect on the joints due to the even and fluid movement. Unlike running or jumping, where impacts affect the knees and hips, you can control the intensity of the training yourself without putting excessive strain on your joints. This is particularly advantageous if you are carrying a little extra weight or want to avoid problems with your joints.
Losing weight through rowing is also suitable for everyday life: you can train at home, saving yourself travel and waiting times, making it easier to stick to it regularly – and it is precisely this regularity that ultimately determines fat loss.

Lars Wichert on Rowing for Weight Loss

In the video, Lars Wichert explains how to effectively lose weight with regular rowing training. As a former competitive athlete and multiple world champion, he knows exactly what is important. His sports science background also brings practical relevance. In particular, he emphasizes the combination of strength and endurance training that makes rowing so unique.
In the video, Lars is sitting on the AUGLETICS Eight Style rowing machine, which is characterized by its quiet operation, compact design, and large screen with interactive training programs. Thanks to the many integrated workout options and the ability to customise each workout, the machine is ideal for anyone who wants to lose weight and improve their fitness.

How losing weight through rowing works with the rowing machine

To lose weight effectively, it is important to train regularly and choose the right intensity. Rowing allows you to burn a high number of calories – depending on your weight and the intensity of the training, it can be up to 800 calories per hour. Here are some of the most important factors to consider:
  1. Regularity: To see sustainable success, you should train at least three to four times a week. Each unit should last between 20 and 45 minutes, depending on how intensely you train. If you are new: Start with 2–3 units and then increase gradually.
  2. Technique is crucial: A clean rowing technique is important to avoid injuries and make the training effective. Britta emphasizes the correct posture in the video – make sure that your legs do the main work and your upper body remains stable. This way you can use the force optimally. Mnemonic: Legs – Upper body – Arms / Arms – Upper body – Legs.
  3. Use afterburn effect: One of the great advantages of rowing training is the so-called afterburn effect. Even after training, your body continues to work and burn additional calories while the muscles recover. This effect can additionally boost your fat burning.
  4. Joint-friendly training: As Britta explains in the video, rowing is particularly gentle on the joints. You can adjust the intensity and avoid the stress peaks that often occur in other sports due to the even movements.
💡 Tip for further reading

If you want to know which other sports are particularly suitable for losing weight, then take a look at this comprehensive article: 👉 Losing weight through sport - The best tips and exercises at Elan Fitness

Training plan: Losing weight through rowing in four weeks

So that you can start directly, here is a simple plan. It is ideal if your goal is to lose weight with rowing, because it combines basic training and intervals.

Week 1–2 (entry):

  • Unit A: 20–30 min easy-moderate

  • Unit B: 5–10 min warm-up 6×(1 min faster / 1 min easy) 10 min easy cool-down

  • Unit C: 25–35 min moderate with stroke rate changes (18/20)

Week 3–4 (increase):

  • Unit A: 30–40 min moderate

  • Unit B: 5–10 min warm-up 8×(1 min faster / 1 min easy) or 5×(2 min intense / 2 min easy) 10 min easy cool-down

  • Unit C: 25–35 min easy + 5 min brisk finish

This is how you build fitness, increase calorie consumption, and make losing weight through rowing plannable.

Nutrition as the Key to Success

In addition to training, nutrition plays a crucial role in losing weight. Rowing burns a lot of calories, but success also depends on how many calories you consume. A calorie deficit is crucial: you should burn more calories in the long term than you consume. Rowing training is a strong lever – but nutrition makes the difference between “feeling fit” and “visibly losing fat.”

Practical nutritional levers for losing weight through rowing:

  • Prioritize protein (satiates, supports muscle mass)

  • Increase fiber (vegetables, legumes, whole grains)

  • Check calories from drinks (soft drinks, juices, alcohol)

It is important that you achieve a calorie deficit, that is, you should burn more calories than you consume. Rowing training will help you achieve this goal, but conscious nutrition is also necessary to maximize success.

Person training on a modern rowing machine in a cosy living room.

The Right Rowing Machine for Your Weight Loss Program

The AUGLETICS Eight Style rowing machine, on which Britta trains in the video, is the perfect choice for your weight loss program. It is not only compact and quiet, but also offers a variety of training programs that motivate you and help you achieve your goal. The large screen displays interactive routes and programs that are updated weekly, so you always have new challenges.
Thanks to the folding function, the device can be easily stowed away, which is a great advantage, especially in small apartments. In addition, you can individually adjust the resistance to your fitness level, so that both beginners and advanced users benefit from the training.

Common mistakes when losing weight through rowing and how to avoid them

1) Training too infrequently: You need regularity for visible results.
2) Always only easy: Include 1 interval unit per week.
3) Starting too hard: Start moderately, then increase.
4) Ignoring technique: Clean strokes make rowing more effective.
5) Underestimating nutrition: Without a deficit, fat loss remains difficult.


Take the Quiz!

Would you like to know if rowing is the right workout for you? Then take our quiz and find out how rowing can help you achieve your fitness goals.

Conclusion: Rowing as a Way to Lose Weight

Rowing is an excellent method for losing weight, improving fitness, and strengthening the entire body. By training on a high-quality rowing machine such as the AUGLETICS Eight Style, you can effectively burn calories and build muscle at the same time. Thanks to the joint-friendly movement and the ability to customize the training individually, rowing is suitable for all fitness levels.
With Lars’ tips from the video, you are well equipped to achieve your weight loss goal. Start now and integrate rowing training into your routine – you will quickly feel the success!

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.
Picture of Flavio Holstein

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

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