Hydro Rower Workout for Beginners

Home Rower Workout for Beginners

Rowing has really taken the fitness space by storm, and is an awesome way to work on strength and conditioning. A rower is a great piece of equipment to invest in because it works the whole body.

For any rowing workout (or workout in general), be sure to warm up properly with an active warm up and some light rowing before starting the actual workout.

For beginners, make yourself comfortable on the rower and securely fasten your foot straps over the shoelace portion of the top of your foot. Next, grasp the handles and start in your upright position before your first “pull.” As you move through the motion, think of your foot driving, your back catching and your arms finishing the movement (and then the opposite order on your way back).  A good target to focus on for your stroke rate, which is measured as “strokes per minute” or spm, for most workouts will be in the range of 24–30 spm.

You can watch this How-To Video for a visual tutorial.

Full Body Strength & Conditioning Rowing Circuit

  • 30 seconds on / 30 seconds of recovery row
  • 15 Rower Seat Hamstring Curls
  • 30 seconds on / 30 seconds of recovery row
  • 15 Air squats
  • 30 seconds on / 30 seconds of recovery row
  • 15 Rower Seat Core Pull Ins
  • 30 seconds on / 30 seconds of recovery row
  • 10 Push Ups
  • Finisher - 30 Second Max Effort Row

How To: Complete this circuit for 3 rounds with about 1-2 minutes of “recovery” rowing in between where you’re going at about 40-50% of your max speed to recover between rounds. Not only will this workout tax your cardiovascular system, but it also works nearly every muscle in your body from the rowing and added strength movements.

Your “on” portion of the workout will be at 100% effort and your “off” recovery portion will be about 40-50% effort to let the heart rate come back down.

Rowing Demos

Rowing (30 seconds on / 30 seconds recovery)

Rower Seat Hamstring Curls

Air Squats

Rower Seat Core Pull-Ins

If you need help sticking to your fitness goals, use these tips to stay on track and try out a new workout move, like toe taps.

Kasey Arena Kasey Arena
Kasey Arena is a certified personal trainer and best-selling co-author of "BODYpeace." She holds a Bachelor's Degree in Health and Physical Education, and currently serves as an Under Armour Brand Ambassador, IDEA Fitness Inspired Advisor and FitFluential Ambassador. Kasey is a fitness, health, balance, and food enthusiast as well as the creator and voice behind the POWERCAKES.net blog. Kasey prides herself on teaching the importance of everyone finding their own balance in life and stresses a personal outlook with her motto, “Be true to you!”

Looking For A New Workout To Try?

The Cybex Workout Center has free workouts organized around the four most popular fitness goals. Try them at the gym or in your home workout studio space.



Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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