The Fitness Class That Burns More Calories Than Cycling

PLUS: A 20-minute workout to try on your own

So over indoor cycling? There’s a fresh new way to get fit indoors: Indoor rowing fitness classes are popping up around the country in gyms like CrossFit, Equinox, and dedicated rowing studios.

While some experts trace the trend to CrossFit, which offers a rowing instructor certification program, others credit indoor cycling fatigue—along with rowing’s effectiveness. While cycling and rowing are both low-impact, heart-pumping activities, indoor cycling works only your lower body. Rowing, on the other hand, involves more muscle groups, a broader range of motion, and greater resistance (rowers work against resistance in two directions, whereas indoor cyclists work against resistance in just one direction).

“It’s like doing a leg press [machine] over and over again while doing a seated row [machine] over and over again,” says Garrett Roberts, exercise physiologist, certified strength and conditioning specialist, and the founder of GoRow Studios, a rowing studio in Hoboken, New Jersey. The result, he says, is a full-body strength-training workout that can burn two to three times more calories than a traditional cycling class.

It definitely takes some practice to perfect proper rowing form and to breathe correctly. (One trick: Imagine blowing the machine away as you slide backward and sucking it in toward you as you move forward.) And because your height affects the speed of your stroke, it can be tough to keep up in a class setting—especially when the class is synced to music.

But don’t let all of that discourage you! Just practice rowing on your own before hitting a class: Once you nail the three basic stroke positions (see below), try this six-drill workout to break up the monotony of straight-up rowing.

The 3 Basic Rowing Positions

Position 1: Sit on the seat, secure your feet in the pedals, and slide all the way forward. Your knees should be bent and pressed against your chest. With an overhand grip, grasp the handle with both hands. Focus on keeping your chin up, shoulders unhunched and away from your ears, and your back straight as you tilt from the hips to lean forward slightly.

Position 2: Keeping your feet flat against the footboard, use your lower body to generate momentum as you extend your legs and allow your arms to straighten.

Position 3: With a straight spine and straight (extended) legs, brace your core and lean back about 45 degrees. Leading with your elbows, pull the handle backward toward your chest. Then drive your hips forward and pull your knees toward your chest as you simultaneously release your arms to return to the starting position.

Beginners’ Rowing Workout

Leg Drives Sitting up straight and keeping your arms straight out in front of you while you grip the handle, slide the seat in until your knees form a 90-degree angle (your seat should be pushed all the way forward). Then push back with your legs like you’re doing a seated leg press. When your legs are fully extended, lean back about 45 degrees. Then, drive your hips forward and pull your knees toward your chest to return to the starting position. Repeat 15 to 20 times.

Side Rows Hold the handle using an overhand grip with your left hand and an underhand grip with your right. Then, turn the handle vertically so that your right hand is above your left. Pretending you're in a boat and using an oar, bend your knees to slide the seat in as you reach forward on your left side. In one fluid motion, push back forcefully with your legs and pull the handle back, leading with your left elbow. When your legs are extended, lean back about 45 degrees. That’s one stroke. Repeat 15 times on your left side, then switch your grip and repeat on the right side 15 times.

Upright Rows Holding the handle against your lap with your hands at each end, extend your legs so the seat is pushed all the way backward. Engage your abs and tilt your upper body backward about 45 degrees. Then, slowly pull the handle up toward your chin, keeping your elbows out to the sides so they reach your shoulders before your wrists do. Pause, then return the handle to its starting position. That’s one rep. Repeat 15 times.

Punches and Pulls Grab the handle with an overhand grip and extend your arms and legs so that the seat is pushed all the way back. Sit up tall, then keep your elbows close to your sides as you forcefully pull the bar straight back toward your belly button. Push the bar back out to its starting position. That’s one rep. Do as many reps as you can in 20 seconds.

Power Curls Slide all the way forward in the seat and grasp the handle with both palms facing upward. Keeping your back straight, extend your legs to push the seat backward as you bend your elbows and bring the bar toward your upper body. Then, extend your arms out in front of you as you slide the seat forward to the starting position. Repeat 15 times.

Sprints Complete as many basic strokes as you can in 10 seconds, then rest for 10 seconds. Repeat 8 to 10 times.

Repeat the entire circuit three times, for a total of 20 minutes. You can add additional rounds to challenge yourself even more.

Positions photos: Garrett Roberts
Main photo: iStock/Thinkstock
More from Women's Health:
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Core-Strengthening Moves from an Olympic Rower
The 8 Best Functional Fitness Props

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