SIMPLE Fat Loss Rowing Workout!

[@martinfartin85]

Literally just ordered my Concept2 Model D today to get myself started on indoor rowing. I am a fair bit overweight and have high blood pressure. I know this is just a tool in the box, but I'm looking forward to starting my journey to becoming a healthier version of myself. Thank you for inspiring me to make the leap into rowing.

[@DarkHorseRowing]

Congrats Martin. Proud of you and I wish you an amazing start to the journey. Looking forward to having you with us more and more!

[@bhughes1986]

How did you get on after a year of rowing? Got mine yesterday!

[@luket6405]

How has your progress been?

[@luket6405]

@@bhughes1986 congrats! How has your progress been?

[@bhughes1986]

@@luket6405 fantastic, thanks! Nothing else like a tough rowing workout for all-round fitness. Currently working through the 'Pete Plan' alongside my regular CrossFit classes. Paired up with a Polar HRM and the Concept2 Erg app and my stats are improving weekly.

[@allie675]

I joined a gym about a month ago and from watching your videos I learned how to use the rowing machine. The first time I I used it I had it at the hardest level and I used it for an hour.

[@jacquelinedestries8891]

After my rowing machine sat idle for an embarrassing amount of time, I decided to hop back on again. In the past I'd try listening to music or finding something on Netflix. I would eventually get bored and restless, thinking of all the other things I'd rather be doing... Then I found Dark Horse, and I'm on my 5th day "in a row" of rowing along! I love how everything is broken down into small chunks of time, and I can easily follow along. My machine's little computer things eats batteries so fast, that it might as well be dead. But I just mirror the stroke rate that I see in the video, adjust the effort accordingly, and it's exactly what I need every time. When I'm done, I feel great, and I'm actually looking forward to the next morning to do it all over again. Thanks for making these!

[@adamroberts9105]

I’ve loved following along with your workouts,I didn’t think your videos could get any better! The added music and reduced fan noise makes all the difference though. One of my favorite aspects about rowing was the team mentality, specifically knowing that you needed to push your limits every workout because the only way the boat moves faster is if everyone gets faster. Your channel definitely helps fill that’s missing part of individual workouts. It’s amazing to be part of the Dark Horse crew!

[@kylafarris6768]

This was my first intermediate workout and I loved it! I cannot say enough how helpful and encouraging it is to follow along with these videos. After a little over a month rowing 3-4 times a week my progress and growth is really exciting to me.

[@FullSailGameDev]

Same when I started I just kept doing the preloaded workouts but now I need more motivation and these videos really help me try new workouts and keep up the motivation. Good luck to you and everyone else on their journeys.

[@evie2001]

I did this on resistance 4 but feel I could have sweated more so I think it’s time to increase my intensity, I’ve been rowing for about 6 weeks together with weights so I’m pretty proud of myself!

[@gun_toting_lefty]

Been following your Beginner's series. 1st Intermediate workout I was able to hang with.

[@bardardo]

Oh man! Good workout. I did begin my SR at 18 and increased from there. Figured 20 min wont be so bad. I was wrong

[@tombibbins8912]

Thanks!

[@DarkHorseRowing]

Humbled. Thank you

[@sheri5145]

I really like having the timer up there on the screen for each countdown

[@tovakahn5515]

I am thrilled to find an effective program that checks the boxes: Mediation Simple to follow Low cost Low impact Full body Transfer to life : row clubs

[@tishaparker391]

This is my favorite after lifting heavy!! Especially legs. Moving up to advanced next week. This is now top easy!! Killing it in Korea!!

[@judys1340]

Shane, thanks so much for the video on hurting knees and how to not bring your heels up. I did that for a few days while doing this workout, and today I did it without the stop and it works great! I'm getting so much more out of this workout now. thank you!

[@tchelle07]

But his heels are coming up.

[@karenmonroe82]

That was my first official workout with you after your tutorial beginner one. I loved it. Looking forward to building up to 30 minutes for this 61 year old grandma. Grandkids to keep up, rowing is going to help....

[@elissakavovit9486]

Shane you are the best teacher...you lead by example and encouragement...you make a hard work out seem do-able and easy...your consistent stroke is so good to keep me accountable ! you've taught me such great technique that I had no problem keeping pace with you and breezed thru today feeling good !

[@Sabienwings]

Add to may favorites for following along. Love the music!!! Thank you Shane.

[@nate6692]

I do keep water nearby, but have never tried eating a towel. (1:14)

[@lazarofranco7807]

Getting back into it after a unnecessary long break. This video was aswome. Thanks Shane

[@einflinkeswiesel2695]

We used to do rowing at school and I can't wait to get started again

[@DarkHorseRowing]

Excited to have you back!

[@WilCleland]

What a great workout. Did the Beginner ones, but thought I'd try this. Feeling it! Thanks!!

[@rp.1408]

Ok after 3 months of working out to the beginner videos (which somehow I find more exhausting), I think this is my go-to video from now on.

[@TrueBlindGaming]

this one reminded me of a speed interval workout I use 4x1000M/3:00R. the rest is longer, but its max effort for each 1000M interval, which takes ma near 4 minutes. being short I usually hang around a stroke rate around 26 to 28. I'm interested to give this a try to see how things change.

[@DarkHorseRowing]

Let me know what you think once you've done it.

[@bigfaceworm]

I appreciated the mention of your distance/pace for the first interval. I'm never sure how to set my pacing. It's good to know that a 2:00/500 is a reasonable intermediate pace for someone who rowed in college. No doubt you can push much faster/harder, but now I know that I don't necessarily have to always be pushing for a 1:45 or 1:50 pace.

[@DarkHorseRowing]

YES! It's totally doable to get great workouts at different pacing and in fact it's really helpful to be able to moderate pacing so you can achieve different benefits.

[@knelsonb]

Great workout! I'm a beginner and excited that I was able to complete this video!

[@btuckerification]

That was amazing! I stayed out of the gym for one week and came back stronger and with more endurance! Thanks for leading me through thisthis row! ✌🏼

[@amyditommaso4039]

First timer! Great workout! How do we know what to set our resistance at for each of your workouts?

[@hubertking3232]

This was great. I use a basic machine at PF so I don't see or understand a lot of what you are talking about. But I enjoy it. I'm new to your program 😊

[@iamriverajuliojr6749]

Can you do high intensity rowing on active rest days ? ( if you Also weight train ) other days

[@dalgrooms9911]

I really enjoy your workouts. I did miss your chatter during this workout...that seems to come later with your other videos! What really has become valuable to me is following your stroke...I always sat seats 2 thru 8 when I was actually in a boat because my steady stroke rate is terrible!

[@puravidahoy]

I did two rounds of this today (roughly 44 mins) and felt amazing! Doing the advanced tomorrow! You may not see this but I wanted to express my gratitude. I am a coach in a different field and discovered your channel just 2 days ago. I learned so much in a very short time. Thank you doesn’t even begin to express how actually feel after only 2 of your workouts. 🫶

[@PamMartyn]

760 / 802 / 814 / 829 At 61, and slowly building up, I'm pleased with these results. And as always, very happy to have Shane guiding me all the way.

[@Buffyinchicago]

Your videos are so helpful for the beginner like me. Your always a helpful. Thank you

[@SamEbnet]

My favorite part of this video is when I’m coming into the catch and Shane looks over to check the camera - but it looks like he’s giving me the “don’t you dare half ass this” side eye. 😂

[@judys1340]

Love this workout! I started rowing in March after years of not working out at all! I row 3-4 times a week. Taking it slow but progressing at a steady rate with Dark Horse Rowing. Love how this is broken up into segments with a rest in between, this way i don't get bored and seems like the workout goes fast. I do have a hard time with the slow stroke rates, I always feel like i want to go faster b/c when i get to the catch it seems too simple. Does that make sense? Any tips? Thanks Shane!

[@sarasharpe3761]

How do I know what resistance to set my machine too? I'm brand new at this. I'm worried I won't set it high enough for a good workout.

[@SrinivasanRanganathan]

Oh mate, that was fantastic, thank you! Did this one while waiting for the next Rovember video. Thank you!!

[@gerrydube2111]

Good workout. Certainly beats the cost of an exercise app. Hope all the adds are making you some $$$.

[@andrewlucero3553]

Hi Shane! I have a PM2 monitor! I'm actually limited on the amount I can push on each stroke because of old knee and ankle injuries. That said, by paying attention to my form (from your videos!) I can do more meters in 30 minutes than I did when I bought the rower almost 20 years ago.

[@DarkHorseRowing]

The work is in the details!

[@andrewlucero3553]

@@DarkHorseRowing After watching your video I reduced my drag from 130 to 120 and found I could generate better power from a lower stroke rate without my knees complaining - not what I expected but cool to discover.

[@elizabethsabourin2029]

Thanks for adding the music! I have just started to follow you as I get back into shape after 2 years away from the gym and love your workouts!

[@gettingbetter2023]

Did you lose weigh?

[@silc0420]

This was my first workout on the concept 2 and I freaking love it ! I was so excited that I’ve made 12 intervals on the first try ..I am sweating like a crazy 😂thank u a lot 4 this content mate 😊👍🏼..

[@lorrainecrosse6788]

I’ve just started rowing & im 66. Wish I’d started earlier. Would like to know how long is best to row for & how many times a week to tone & keep fit. Love your workouts ❤

[@shonajay684]

Found This workout today. It was fire building a body by dark horse. Thanks

[@susanjeffs4014]

Yes! Intermediate! Thank you 😊

[@AW-bd8ny]

Hi everyone. I love Dark Horse and Shane you are an amazing instructor - never stop! One thing I had trouble with was maintaining a steady stroke rate even when I was matching Shane on the video. Any tips???

[@AW-bd8ny]

Anyone have any suggestions?

[@TaylorTeets]

In your setup you say a 1 min rest, yet your on screen description shows set rest time 2 min. The video goes on to do a 1 min rest. This totally messes up the follow along!! Please fix!!

[@DarkHorseRowing]

Yes apologies. Mixup with the editor. Once we post we're unable to edit a video any further so it's good at least that you know it's only a 1 minute rest now and thank you for bringing to our attention.

[@hubertking3232]

Greatness personified

[@raulsiqueirayt]

Very great workout Shane!! Thank you so much

[@DarkHorseRowing]

You're so welcome!

[@SaraFJones]

Setup my machine today! Will try this tomorrow! Thanks for posting!

[@feliciam1991]

Im new to rowing and have a Waterower. I can't set my resistance so I speed up during work section. I still make sure I maintain my form and mechanics that I learned from your videos. I hope im doing the right thing. Thanks for your help and training!

[@lillithsternin7428]

Me too!!!!

[@Ноло-г8д]

Cool! 👍🏼 Had a good sweat!🥵😁💪🏼 I love to be a #darkhorse!🤜🏼🤛🏼 I‘m on track since 7 weeks and rowed 132 km by today! Thank you, Shane for your great workouts and content on this channel!

[@emacadar1]

Really excellent to be able to follow a coach while we are rolling thank you

[@kryan897]

this was a great workout. I am really starting to appreciate the value of low rating when it comes to connecting the quads and the 'push'. I am noticing a difference. Thank you Rate Master ! (shane)

[@patti4985]

I have been rowing with you for the last 4 months. I started out learning the machine and than did your beginning work outs than work my way up . I want to try the advance work because I'm not loose weight . Maybe I need to cut something out of my diet. I love works. I can my mussels are getting stronger.

[@jenna587]

I love this workout! Thanks Shane!

[@barrybrady6123]

First timer, very good workout my man. Pumped up the heart rate. Advanced for me next!!!!

[@Buffyinchicago]

Thanks: I got a nice workout today.. I love your videos. Keep it up bro 🙌🏼💛♥️💜

[@LiamSpires]

I think Shane is a fantastic coach and this would be a great follow along video if I didn't have to spend every rest period re-syncing from the ads. It seems to add another every time I watch it. I don't begrudge you making money for your time, but once the ads start reducing the actual value of the video, I'm out. Thank you for giving a tremendous start on this equipment.

[@richardreeves4651]

What difference would it make to muscles used if I place my hands under rather than over the handle??

[@burakyesil1852]

Slight ramp up with 1010-1025-1036-1053.. 4125 in total

[@coachnate5747]

Can I do these workouts everyday?

[@virtualfitnesstv]

Amazing video. Wonderful information and instruction. Great job.

[@ryangilbert9623]

Thanks Shane! Love your videos.

[@ΈφηΝταβαρτζάνη]

Loved this workout 👍

[@suzannerogers3215]

3/1/2023 Thank you Coach Shane 🎉

[@ranjansoneji403]

I enjoyed

[@BigBrotherSlots]

This was a great video I know it’s older but still holds up :)

[@DeclanLindsey-u2l]

Whilst I appreciate everyone is different, can you give us an idea of what 500m splits we should be aiming for?

[@catopedia2643]

Loved the workout, but I was no where near as out of breath as you, and followed along exactly. My exertion doesn't seem to be the same , does being shorter make such a difference I wonder.

[@SoberStones]

Same, so I bumb up resistance!

[@mitchsegal8372]

Shane, love your workouts. Question on the return. It looks like your arms drop slightly then come back up, almost a “light U”. Am I seeing that correctly? Is that to make sure your knees don’t come up too early? Thanks!

[@02phenom]

Great content. Is this machine good for someone with multiple knee surgeries?

[@SevanStick]

Hi. I‘m a physical therapist. Generally yes, it‘s good. But as you can see, you need almost full range of motion. If you have (almost) full rom, it‘s a great machine for you. No impacts whatsover and you workout a big part of your body.

[@02phenom]

@@SevanStick thank you for the response.

[@rudisfitness8182]

Taking a lot of advice from these videos during Covid 19 lock down

[@laserbeam002]

Could everyone share with us new comers how much weight you lost rowing with a rowing machine and how long it took??? Also the routine you used. Thanks everyone.

[@DarrinBell]

Great video. Thank you. Any way you could run the ads only before the workout begins? When they happen in the middle, they mess up the timing of the workout.

[@chasemensa8562]

Love the music

[@DarkHorseRowing]

Thanks!

[@wendyhawkinskorona8053]

Thank you!!!

[@mattp2416]

Nice workout 👍👍

[@wogvorph]

So just to be clear, when I'm doing intervals the 'rest' portion doesn't mean that I stop rowing/get some water/stand up, it means that I still row but with no intensity?

[@DarkHorseRowing]

You got it

[@abatel234]

Hi! Nice video, very instructive! I only like to know that pace are, 16/18/20/22, stroke per minute? Or something else I presume. Thank you so much for your help and keep the good work!

[@wobyone]

1st row in a while. Needed something short & simple to burn fat in Bike race (zwift) recovery days. Perfect. Like to mix up row, run & ride. Am looking to improve my 5min max efforts on the bike so welcome any recommendations. thanks

[@R.s99999]

My cats gather by TV or phone for this music every time 🤣🤣

[@mdahabre4891]

I like the music.... what is it ?

[@wardslittlebitch]

Is a specific heart rate that you suggest when training....especially for weight loss workouts?

[@lasstwill]

I've tried to follow along with this, but the ads screw up the whole thing... I get it, need to make money, but can't do it with the ads and a timed row

[@adammilmont4193]

Agreed. Maybe if the adds were timed for 45 seconds during the recovery so after the add played we had your last 15 seconds of recovery before the next 4min started. Timing got all screwy and it's hard to advanced and skip the ad when rowing... At least for me. I'm all for you getting add money though.

[@paulinzwitserland1110]

Great video!!!!

[@MultiBraney]

Video starts at 3:45

[@juliancooney68]

What footwear would you recommend for rowing?

[@yt-thecuzzy7424]

I bought a air rower how to adjust resistance mines feel the same resistance on each stroke even when I put it on high

[@jamesadamson7907]

Hey Mr. Farmer what am I doing wrong, my legs dont feel like they are working very much. My arms seem to be doing all the work. I have an older Concept 2, the screen has non of the features our programming ability you speak of in your videos. cCan I get a newer screen somewhere for this machine? Jim A.

[@zoucooo]

hello, what is your split time when rowing , are you focusing pushing hard as u can ? or focusing on regular split time base, or only keeping the rythm as consistent as possible ? thx !

[@dralangalloglyfranzcp1887]

So fn good !

[@nancyleedunn]

I’ve been doing the beginner workouts for a couple of weeks but feel that im not getting a workout. I did this today and felt the same. When I used to spin, I felt it. This feels pretty mellow. Concerned im doing something wrong, im almost 60, fat but have always been strong and an athlete. Maybe I’ll not pulling hard or fast enough?

[@bmmjep]

What about maths?) You can burn 500-600 kcal by one workout, but then eat 800 kcal burger!😁 That's why my opinion is there are no fat loss workouts) The most important is to be balanced in your diet in the kitchen))) Shane, because of you my PM-monitor says over 7 000 000 meters! Respect my man🤝🏻💪🏻 from Georgia🇬🇪(not in the USA)!!!

[@carlosdelgado7861]

This is GREAT! 🔥

[@1936rivercityfitness]

Push don’t pull 4 life!

[@DarkHorseRowing]

YESSS!

[@francepachebat3323]

How do I work intensity with a water rowing machine?

[@colette_447]

Thanks i needed that 🙂

[@elina9781]

Top!

[@Beaver-Valley-Lutheran]

I have a full motion rower. How to I get a stroke rate?

[@hesketh5]

Hi Shane, I've been doing your workouts every morning before breakfast for just over a month, I've done beginner, intermediate and once I did an advanced one, really enjoying it !! but the last one I did left me with a very sore left shoulder, can you give me any tips on what to do to get back to painless?? should I carry on rowing ?? thank you

[@saxorexic]

Ok. Rookie question. I don't own a Concept 2 (wish i did, tho). I have one of those Merach rowers that i actually kinda like (I got it for free from a friend). Now, I have access to and use a Concept 2 at my gym, though I do more workouts at home. This one does only miles and uses levels 1-5, I think. Any advice on how program it to match the intensity of the Concept2 or other like rower?

[@moniquenuzum8517]

Do you have a scheduled workout calendar?

[@DarkHorseRowing]

Hi Monique, we offer a daily workout in The Crew, our monthly membership product. sso.teachable.com/secure/126797/checkout/1871387/the-crew