Yes, you can use a rowing machine for both strength and endurance training as it provides a full-body workout that engages multiple muscle groups. When you row, you work your legs, core, and upper body, making it an effective tool for building strength. By adjusting the resistance level on the machine, you can increase the intensity of your workout to focus more on muscle-building. For endurance training, you can row for longer durations at a steady pace, which enhances cardiovascular fitness and stamina. Rowing helps improve both muscular and aerobic endurance because it requires continuous, rhythmic movement. Whether you aim to enhance your strength or improve your endurance, the rowing machine can be a versatile addition to your fitness routine, offering the benefits of both cardiovascular exercise and resistance training.
Best Rowing Machines of May 2025
1
Rating is 5 out of 5
YOSUDA Magnetic Rowing Machine 350 LB Weight Capacity - Rower Machine for Home Use with LCD Monitor, Tablet Holder and Comfortable Seat Cushion-New Version
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Choose YOSUDA: Design and produce top-quality exercise machines for home use for over 20 years. YOSUDA has been chosed by more than 3,000,000 families and we will always stand behind our product
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10× 10 Powerful Magnetic: Equipped with a 10-lb flywheel and high-quality magnetic control system, this rower machine provides enough resistance. All stages users can get an effective workout whether you are a beginner or an advanced user
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Dual Silent System: The non-contact magnetic resistance system delivers a virtually silent rowing experience. High-density steel reduces noise, changing your daily rowing into pleasure. You can enjoy your workout without worries anytime
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Well Built & Long Lasting: Commercial quality and the 5mm-thick steel ensures the high durability of YOSUDA rowing machine. Maximum weight capacity can be up to 350 lbs. The 48'' range of motion fits users from 4'5'' to 6'2'', suitable for family use
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6-Types of Data Disply: The 3.45-inch LCD monitor clearly displays the rowing data. You can put the phone or tablet on the holder to enjoy the videos or music
2
Rating is 4.9 out of 5
YOSUDA Water Rowing Machines for Home Use- Foldable Rower Machine 400LBS Weight Capacity with Dedicated Monitor & Bluetooth APP, Comfortable Seat
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Revolutionary 180° Foldable Storage Design: Save space in your home with our innovative folding feature; The elegant beech wood finish adds a stylish touch, making it blend seamlessly with your home decoration
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Robust 400 lbs Capacity: The YOSUDA water rowing machine, meticulously crafted from solid beech wood, offers exceptional durability and stability; Accommodating users up to 78.74 inches tall, it’s the perfect fit for nearly every member of your family
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Never Worry Leaking Problem: The oversized tank of the folding rowing machine provides ample resistance for your workout; With patented sealing technology, no need to drain after use and no water leakage when stored upright
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Full-Body Muscle Workout: Featuring an oversized water tank, this water rower delivers ample resistance; Each stroke engages 90% of your muscle groups; All stages users get an effective workout whether you are beginners or professionals
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App Integration: Stay connected with the built-in Bluetooth receiver on our rowing machine; Wirelessly transmit all your workout data to your smartphone or tablet, transforming your training into an engaging and dynamic experience
3
Rating is 4.8 out of 5
Sunny Health & Fitness Compact Folding Magnetic Rowing Machine with LCD Monitor, Bottle Holder, 43 Inch Slide Rail, 285 LB Max Weight - Synergy Power Motion - SF-RW5801
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ERGONOMIC FOOT PEDALS: Engage your quads as you propel your legs back and forth on the pivoting foot pedals with adjustable straps. Slip-resistant handlebar ensures secure grasp.
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OVERSIZED SEATING: Large padded seating smoothly glides along with the 43 slide rail inseam. The heavy-duty frame holds 285 LBS. While stabilizers promote stability.
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MAGNETIC TENSION: 16 Levels of tension ensure a versatile and challenging workout with virtually no maintenance.
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FOLDABLE ROWER: Convenient folding rower machine folds upright. Great for smaller in home gyms.
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SPM MONITOR: Check out all your fitness stats on the easy-to-read monitor displaying Scan, Time, Count, Calories, and Total Count.
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NON-SLIP HANDLEBARS: Grasp the foam padded handlebar and begin your rowing workout. Slip resistant handlebar ensures a secure grasp.
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Rating is 4.7 out of 5
Pooboo Magnetic Rowing Machine 360 LB Weight Capacity, Folding Rower with Combination Strength Exercise, Tablet Holder and Comfortable Seat Cushion, Rower for Home Use
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Smooth Quiet Rower: Magnetic resistance system ensures smooth and quiet rowing. It is a very good choice for indoor exercise. You will NEVER disturb your families or roommates. Convenient folding rowing machine folds upright. Great for home storege
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14 Levels Resistance: After January 8, 2023, Pooboo rowing machine Resistance has been updated, resistance increases again. The adjustable resistance ranges from level 1 to 14 is ideal for each training phase to enjoy your effective fitness experience
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Large Monitor and Tablet Holder: The easy-to-read LCD monitor clearly displays your distance,rowing time, count, total count and calories. Tablet holder angle adjustable for a better view
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Not Only A Rowing Machine: Combination Multifunctional-Trainer and rowing machine is our one-of-kind patented total body exercise machine. You can train your different body parts with this rowing machine, Target every muscle group, High-intensity workouts
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Full-Body Muscle Workout: Besides rowing exercise, you can also do BENT OVER ROWING, CABLE SQUAT, CABLE LATERAL RAISE, BICEPS CURL, CABLE FRONT RAISE ect, more exercise ways waiting for you to explore
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Support Bluetooth Connection to Fitness Apps: The monitor compatible with rowing machine app via bluetooth, more accurately monitor real-time exercise data, allowing you to adjust your exercise plan according to your exercise status
5
Rating is 4.6 out of 5
Sunny Health & Fitness Magnetic Rowing Machine Rower with 8-Level Resistance, 53.4" Extended Slide Rail & Digital LCD Display - SF-RW5515
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【TOTAL BODY WORKOUT】Full-body Workout with Extended Slide Rails. Engage & strengthen legs, glutes, core, back, arms & shoulders. Rowing activates multiple muscles, promoting balanced development & strength. Unlock your potential.
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【EXTENDED SLIDE RAIL】At 48 inches in slide rail length, and 44 inches in inseam length, the SF-RW5515 can accommodate rowers up to 6 feet 8 inches tall.
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【SUPREME COMFORT】Designed for effectiveness without compromising in comfort, its ergonomically crafted cushioned seat allows for extensive cardiovascular rowing workouts maximizing calories burned.
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【CUSTOMIZABLE RESISTANCE】Achieve personalized intensity with our 8-level magnetic system. Easily adjust the knob for tailored difficulty, catering to all skill levels. Keep your workout impactful and challenging with this customizable feature.
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【SPACE-EFFICIENT DESIGN】Optimize your space with our Rowing Machine. Its smart design lets you save floor space by folding the sturdy steel rail upright when not in use. Easily store it in tight spots like closets or corners, perfect for home gyms.
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【SMOOTH & QUIET MAGNETIC RESISTANCE】Embrace the tranquility of our magnetic resistance system, offering silent and efficient workouts. Enjoy undisturbed exercise sessions, perfect for quiet environments, promoting wellbeing wherever you are.
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【INTERACTIVE DIGITAL MONITOR】Stay motivated and track your progress with a user-friendly Digital Monitor with a clear screen that displays Time, Count, Calorie, Total Count, or Scan. Monitoring performance and allowing improvement with useful feedback.
6
Rating is 4.5 out of 5
Sunny Health & Fitness Compact Full Motion Rowing Machine, Full-Body Workout, Low-Impact, Extra-Long Rail, and 350 LB Weight Capacity – SF-RW5639
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【FULL MOTION WORKOUT】This rower activates multiple muscle groups, including your legs, back, core, and arms, for a comprehensive exercise thanks to 360-degree full motion arms that mimic natural rowing form for a complete range of movement.
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【350 LB WEIGHT CAPACITY & COMPACT】This rowing machine robustly accommodates all sizes yet its space-saving compact. The Digital Monitor tracks stroke rate, time, count, calories, and total strokes to simplify monitoring your rowing workout.
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【REAL ROWING SIMULATION】Feel like you're rowing on water with the SunnyFit App, this machine's realistic rowing simulation for a more engaging and effective home workout.
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【SMOOTH RESISTANCE】12 levels of smooth hydraulic resistance for your workout intensity and challenge yourself at any fitness level. Seamlessly increase or decrease the resistance with the turn of a knob to target different muscle groups.
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【COMFORT & STABILITY】Featuring an ergonomic padded seat with elevated, wider design for easy mounting, superior comfort, and no slipping during prolonged workouts. Paired with non-slip grip handlebars for added stability.
7
Rating is 4.4 out of 5
Sunny Health & Fitness Smart Compact Adjustable Rowing Machine, 12 Levels Adjustable Resistance, Complete Body Workout, Connect via Bluetooth with Exclusive SunnyFit App - SF-RW1205SMART
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【FULL BODY WORKOUT】Complete body workout that engages all major muscle groups with the smooth, hydraulic resistance that targets legs, glutes, back, arms, shoulders, and core. The low-impact rowing motion works your whole body.
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【FREE CONNECTED APP】 Enjoy FREE access to the SunnyFit App with every Sunny Health & Fitness product—no membership fees! Dive into 1,000+ trainer-led workouts, explore 10,000+ virtual scenic tours, track progress, challenge others, and much more!
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【COMPACT & LIGHTWEIGHT】The portable design maximizes storage for convenience. The rower takes up minimal space for hassle-free storage when not in use. Weighing only 22.4 LB, it is light enough to carry from room to room or transport in a car.
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【SMOOTH RESISTANCE】12 levels of smooth hydraulic resistance for your workout intensity and challenge yourself at any fitness level. Seamlessly increase or decrease the resistance with the turn of a knob to target different muscle groups.
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【INTEGRATED DEVICE HOLDER】A convenient spot to securely hold your phone, allowing you to stay motivated and entertained during your workout while monitoring your progress on the digital display.
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【QUICK & EASY ASSEMBLY】Made to be user-friendly in operation and assembling. No complicated installation or setup required, simply attach the stabilizer bars, seat, foot pedals, and monitor mount with the included instructions. Assembling time: less than 5 minutes.
8
Rating is 4.3 out of 5
Feierdun Compact Adjustable Rowing Machine for Home 300LBS Weight Capacity with 12 Levels of Resistance for Complete Body Workouts Foldable Hydraulic Rower for Home
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【Full Body Workout】 The Feierdun Rowing Machine offers a complete body workout that targets legs, glutes, back, arms, shoulders, and core with smooth, hydraulic resistance. The low-impact rowing motion engages your entire body for maximum results.
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【Compact & Portable】 The compact and portable design maximizes storage space for easy, hassle-free storage. Weighing only 22.4 lbs, it’s lightweight enough to move from room to room or transport in your car, perfect for workouts anywhere.
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【Ergonomic Design】 The ergonomic design of the seat and track range ensures maximum comfort, fitting your body’s natural movement. The machine reduces stress on the back and knees, making it perfect for long-term use.
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【Quick & Easy Assembly】 Feierdun Rowing Machine is designed for easy setup. No complicated installation—simply follow the instructions to attach the stabilizer bars, seat, foot pedals, and monitor mount in under 5 minutes.
What is interval training on a rowing machine?
Interval training on a rowing machine involves alternating between periods of high-intensity rowing and periods of lower-intensity rowing or rest. This type of workout is designed to improve cardiovascular fitness, increase strength and endurance, and burn calories efficiently. Here's a breakdown of how it typically works:
- Warm-Up: Start with a 5-10 minute warm-up at a comfortable pace to prepare your body and muscles for more intense exercise.
- High-Intensity Intervals: Row at a vigorous pace or resistance for a set period (e.g., 30 seconds to 2 minutes). The goal is to significantly elevate your heart rate and push yourself close to your maximum effort.
- Low-Intensity Intervals or Rest: Follow the high-intensity interval with a period of lower-intensity rowing or complete rest. This could last anywhere from 1 to 3 minutes and is meant to allow partial recovery while keeping your body moving.
- Repeat: Alternate between high-intensity and low-intensity/rest intervals for the duration of your workout, which can last from 15 to 30 minutes or more, depending on your fitness level and goals.
- Cool Down: End your workout with a 5-10 minute cool-down at a gentle pace to help your body transition back to a resting state.
Benefits of interval training on a rowing machine include improved cardiovascular health, increased muscle endurance, efficient calorie burning, and shorter workout times compared to steady-state rowing. It also adds variety to workouts, which can help maintain motivation and prevent plateaus. Always listen to your body and adjust the intensity and duration of intervals as needed to match your fitness level.
How to track progress with a rowing machine?
Tracking progress with a rowing machine is an excellent way to stay motivated and ensure you're meeting your fitness goals. Here are some methods to effectively monitor your progress:
- Set Clear Goals:
Define what you want to achieve with your rowing workouts, such as improving endurance, increasing stroke rate, or losing weight.
- Use a Performance Monitor:
Most rowing machines come with a monitor that tracks various metrics like distance, time, strokes per minute (SPM), calories burned, and split times (time per 500 meters).
Regularly check these metrics to see improvements over time.
- Track Distance and Time:
Record your total rowing distance and the time it takes to row that distance in each session.
Aim to gradually increase your distance or decrease the time for a given distance.
- Monitor Stroke Rate:
Pay attention to your strokes per minute (SPM). Try to maintain a consistent stroke rate to build stamina and improve technique.
- Keep a Workout Log:
Maintain a journal or use a digital app to log your workouts. Note down the date, distance, time, SPM, and any other relevant data.
Review your logs weekly or monthly to track trends and spot areas for improvement.
- Use Fitness Apps:
Many fitness apps can connect with your rowing machine’s monitor via Bluetooth to help track data and provide insights.
Some popular apps include Strava, Rowing Coach, and ErgData.
- Join Online Challenges:
Participate in online challenges or virtual races. They provide a platform to gauge your skills against others and stay motivated.
- Regular Fitness Tests:
Perform standardized tests, such as a 2,000-meter row, to measure your capacity and endurance. Try to improve your time with each test.
- Track Your Heart Rate:
Use a heart rate monitor to ensure you’re working at the right intensity. Track your heart rate recovery after your workouts as well to monitor cardiovascular improvement.
- Take Progress Photos and Measurements:
While not directly related to rowing performance, taking photos and measuring body changes can provide additional motivation and context for your overall fitness progress.
- Evaluate Technique Improvements:
In addition to physical metrics, consider filming your rowing sessions to analyze and improve your technique, which can lead to better efficiency and performance.
By consistently tracking these aspects, you can get a comprehensive view of your progress and make well-informed adjustments to your rowing workouts.
How to use a rowing machine for high-intensity interval training (HIIT)?
Using a rowing machine for high-intensity interval training (HIIT) is an excellent way to boost cardiovascular fitness, burn calories, and build muscle strength. Here’s a step-by-step guide to using a rowing machine for HIIT:
- Warm-Up: Start with a 5-10 minute warm-up at a moderate pace to get your blood flowing and muscles prepared. Focus on maintaining good form and gradually increase your intensity.
- Plan Your Intervals: Decide on your work and rest intervals. A common HIIT structure is 30 seconds of high-intensity rowing followed by 30 seconds to 1 minute of rest or low-intensity rowing. Depending on your fitness level, you can adjust the duration of each phase.
- Set Up the Machine:
Adjust the damper setting to find a balance that suits your strength and fitness level. A setting between 3 and 5 mimics being on the water.
Ensure that the foot straps are secure but comfortable.
- High-Intensity Phase:
Row as fast and hard as you can. Your strokes per minute will generally be higher during this phase.
Focus on maintaining proper form: legs first, then body, then arms during the drive, and reverse order during the recovery.
Engage your core and keep your back straight to prevent injury.
- Rest or Low-Intensity Phase:
You can either stop rowing and rest completely or continue with very light rowing to help your body recover.
Use this time to catch your breath and ensure you’re ready for the next high-intensity phase.
- Repeat Intervals: Beginners might start with 5-10 intervals, while more advanced rowers might aim for 15-20. Adjust the number of intervals based on your fitness level and goals.
- Cool Down: After completing your intervals, spend another 5-10 minutes rowing at a low pace to cool down. This helps gradually bring your heart rate back to normal and reduces muscle stiffness.
- Stretching: Finish your session with some stretching, focusing on your legs, back, shoulders, and arms to help prevent stiffness and improve flexibility.
Additional Tips:
- Monitor your heart rate to ensure you are reaching a high-intensity level during work phases.
- Focus on breathing techniques to maintain endurance throughout the workout.
- Stay hydrated and listen to your body to prevent over-exertion.
- Gradually increase intensity and duration as your fitness level improves.
HIIT on a rowing machine can be very demanding, so it's important to pay attention to your body’s signals and progress at a comfortable and safe pace.
