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Efficient, Quiet, Healthy: why Rowing is the Ideal Workout for your Home Office

10. July 2025

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BY Lars Wichert

The home office has long been more than just a temporary trend – it has become an integral part of working life for many people. However, the newly gained flexibility also comes with new challenges: too little exercise, prolonged sitting, back pain and a creeping loss of physical fitness. This is where the rowing machine comes into play – as a powerful, quiet and extremely efficient training device that fits perfectly into everyday life in the home office.

Exercise in the home office – why it is so important

Anyone who works in a home office knows the feeling: The day starts with checking emails, followed by meetings via Zoom or Teams, and suddenly the afternoon is here – without ever having left your desk. The lack of exercise is not only a risk to health, but also has a negative impact on concentration, mood and performance. Studies show that just 20–30 minutes of exercise per day can significantly reduce the risk of cardiovascular disease, obesity and chronic back pain.
A rowing machine offers one of the most effective ways to integrate regular exercise into your daily routine – in a very small space.

Why rowing is perfect for the home office

There are many reasons why the rowing machine is the ideal choice for people in the home office:

1. Compact design and easy integration:
Rowing machines such as the AUGLETICS Eight Style can be stowed away to save space. When in use, it only requires an area of 181 centimeters. After training, the device can simply be folded up and placed in a corner – ideal for apartments without a separate fitness room. The rowing machine is just 170 centimeters high and requires an area of just over a case of water.
2. Whisper-quiet operation:
Thanks to modern magnetic braking systems, training is almost silent. This means that rowing does not disturb video calls in the next room, nor other housemates or neighbors. The AUGLETICS Eight Style scores particularly well here with its pleasantly quiet, smooth running – perfect for use in shared living spaces.
3. Maximum efficiency:
Rowing is a full-body workout that activates all major muscle groups in a very short time – legs, torso, back, shoulders and arms. Just 20 minutes a day is enough to achieve noticeable effects. Ideal for people with little time or a busy schedule.

Say goodbye to back pain: Rowing as a balance to desk work

Prolonged sitting is one of the main causes of back pain and muscular imbalances. The result: tense shoulders, a weak core and a shortened hip flexor. Rowing actively counteracts this – through targeted training of the posterior muscle chain, especially the back and core muscles.
Unlike many other training devices, the rowing machine promotes an upright posture and strengthens the supporting muscles. In particular, the erector spinae, the latissimus dorsi and the abdominal muscles are continuously activated by the cyclical movement – without overloading the joints.

How to integrate rowing into your home office routine

The great thing about rowing is that it can be flexibly adapted to your daily rhythm. Whether in the morning before the first call, as an active lunch break or as a moving balance after work – with a rowing machine at home, you are independent and spontaneous.
Here is an example of a simple weekly routine:

With such a training plan, exercise and work can be easily combined – without additional journeys or gym membership.

AUGLETICS in the home office: Quiet power with style

If you train in your home office, you should pay attention to quality and ease of use. The AUGLETICS Eight Style was developed precisely for this area of application. It combines function, aesthetics and technology in a way that fits perfectly into modern living spaces:
  • Extremely quiet magnetic brake: No noise pollution – ideal for shared apartments.
  • Compact dimensions: Only 1.81 m long when in training mode – also fits in smaller rooms.
  • Real-time coaching: The integrated Virtual Coach analyzes technique, rhythm and movement.
  • Large 15-inch HD touchscreen: For motivating training programs – and for streaming Netflix or YouTube while rowing.
  • Elegant design: Oak wood elements and modern aluminum ensure a living room-friendly look.
  • Easy storage: Can be stowed upright and moved on rollers – stowed away to save space in no time at all.
If you want to actively shape your everyday life without losing your peace of mind, the AUGLETICS Eight Style or Sport is the perfect choice.

Rowing = working more productively

Regular rowing not only has physical benefits – it also promotes mental performance. The rhythmic movement helps to reduce stress, increases the oxygen supply to the brain and ensures mental clarity. Studies show that people who exercise during the working day are more alert, creative and productive.
The combination of short, effective workouts and the ability to consume content during training (e.g. further training videos, podcasts, news) makes rowing in the home office a real efficiency booster.

Your office needs a rowing machine

In a time when the home office has become the new normal for many, new solutions are needed to keep health and exercise in mind. Rowing is the ideal form of training to do as much as possible for body and mind in a short time – gentle on the joints, efficient and motivating.
With a high-quality, quiet and visually appealing device such as the AUGLETICS Eight Style, your home office will not only become a place of productivity, but also a place of active relaxation and holistic well-being.
Regardless of whether you want to activate yourself in the morning, recharge your batteries at lunchtime or wind down in the evening – your rowing machine is already waiting. And your back will thank you for it.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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