2023 FULL WEEK Rowing Guide for Fat Loss

[@bigdhav]

I rowed about 6x a week with caloric deficit for about 6 months. I lost 35kg or about 80lbs.

[@trainingtall]

NICE!!! Amazing work... keep it up!

[@bigdhav]

Thanks. And yeah literally saved my life.

[@dimemega00]

I'm about in the same boat. I want to lose about 50lbs in 6 months

[@glenshivers3171]

Eating is the tough part

[@THETRUTHMKAYY]

@@bigdhav what diet you were you following? If not a secret thank you for sharing!

[@enmukee]

A young Jim Carrey teaching rowing. I am in. LOL

[@LordZelda]

Totally, Jim Carrey. Id like to thankyou for your very indepth rowing insights. Ive watched all your vids. They are great.

[@trainingtall]

Haha I get that all the time!

[@billhoover2830]

My thoughts exactly. Most excellent instruction and "entertainment". Most encouraging and precise.

[@michalmosurek4478]

Ha ha that's my fitst impression thought. Jim? Is that's you???

[@jacquiew4788]

Alrighty then 🤨

[@julianamartines3355]

You’re awesome, Austin! I’m 5’2” and feeling TALL with your rowing lessons!!! Thanks!

[@arriggins5507]

Currently 169 as of (05/02/21) starting a row challenge for about 30 days along with some other cardio trying to get down to 145-150, I’ll keep y’all updated 😎

[@danielkelly3688]

Allow me to give you some suggestions coming from full time rower who’s more than comfortable on an erg A solid 10,000 meters at 18-20 spm with your heart rate 160-170 should be a great workout, awesome cardio that forces you to pull a little bit harder while keeping you aware of your form and allowing a small amount of time in between strokes for recovery is a good base line to start with. You could also switch this out with an ever longer straight row, such as 60-90 minutes straight stroke rate 18-20 heart rate 150, or 2x7,500 meters with appropriate rest in between. You could do this every day for 6 months straight and get much stronger than you realize, and burn a ton of calories too. If you want to push yourself a bit for some higher stroke rate and higher intensity workouts, a few I like to do (I’m a natural sprinter so I love these) are 20-25x30 sec on 1:30 off, base line 30-32 but try to slowly bring that up to as high as you can towards the end 16x250 meters on 1:00 off, stroke rate starting around 32 but probably bringing it up to 36 and possibly to 40 if you’re up to it 8x500 meters on 2:00 off, rate 30-32, maybe a little higher towards the end to keep your same pace. This one hurts more than almost any other workout you’ll do, it’s basically a half step down from a 2,000 meter test. I hope you found this at least somewhat useful, and I sincerely wish you the best of luck on your 30 day journey to get to 145-150

[@linkfromzelda1002]

I love when comments say “I’ll keep you updated” and never update me. I like to speculate how the OPs died.

[@hqcart1]

@@linkfromzelda1002 most likely ate a huge cake and gave up on the 2nd day.

[@linkfromzelda1002]

@@hqcart1 Haha.

[@crabgo18]

Your energy is EVERYTHING! I stumbled across your channel a year ago, and you have the best videos! I leaned to row w your KZbin channel and now I’m obsessed w it (I even own my own rowing machine now!) You give the best advice on form, and your videos are so fun. Thank you for doing what you do!

[@dapperc611]

While I think that everything you say is helpful and informative, the people complaining about you not getting to the point obviously don't understand the beauty of KZbin. Keep doing your thing. Forget the haters!

[@trainingtall]

Thanks, Dapper! That means a lot! I appreciate you watching!

[@DasSigma660]

This guy makes that rowing machine look small. I bought the same machine and holy sh*t this thing is huge. Had to move furniture to make space for it.

[@trainingtall]

Lmao! I am 6'8!

[@ellieswanson4628]

Training Tall 😂 luckyyy I’m 5’4”

[@mrlazli]

@@trainingtall Indeed! :)

[@iblzs227]

I'm going to start this interval training. I recently started rowing and can just about do a mile in one go with no breaks. Over the past few months I'm down from 270 to 245 on mainly diet alone, time to kick off the physical stuff!

[@waylingtons]

I’ve started rowing a lot in the last couple of weeks. I’ve watched two of your videos today now and the advice you gave on form was really helpful. I’m going adopt the training pattern you’ve presented too! Very well presented videos man. Nice one!

[@meglynncrites]

I rowed 5 days a week, 30 minutes rowing- 10 minutes rest- 3x until I hit 19k meters at the end of 90 minutes of rowing. I absolutely cannot wait to get back to the gym. Your videos are keeping me excited ♥

[@jeanpauljeanpaul2530]

Just got my rower from Rogue…let’s get after it!

[@kaceypope484]

@@jeanpauljeanpaul2530 im about to purchase mine through them too. How was delivery and are you still happy with the machine?

[@jeanpauljeanpaul2530]

@@kaceypope484 the delivery was quick and smooth. Setup of the rower is very easy as they provide the tools needed. However, one of the buttons on my console was stuck, I called Rogue and they asked for the model ID number on the back of the flywheel. at that time I noticed that it was indicated that this was a refurbished product, and not brand new. rogue indicated that they were not aware that concept 2 had been sending them refurbished rowers. They said they would send me a brand new one, or refund me $500, and provide a five year warranty at no cost. I opted for the refund. Very happy so far with the rower. Hit a PR on my 500 m row time of 1:39 this morning.

[@indy1972]

Love your sense of humor. I'll be starting rowing exercises soon (machine is coming in today) and will use your videos to start doing it safely and effectively. Great videos, thanks.

[@lemminglobber1854]

😂 Your "short distance row" is my max out 😂.

[@KreatedbyKrause]

LOL! Dude, you're HILARIOUS!🤣(And really informative and helpful.)

[@trainingtall]

You're so so sweet!! Thank you!

[@ellenhal1537]

Schwer, stabil, funktional, leise! Bin froh, mich nach langer Suche für dieses Rudergerät entschieden zu haben. Gebe gerne 5 Sterne!

[@rikardogren]

Thanks for an inspiring channel! Last week I did a rowing week mon-fri. Usually i do 2-3 rowing workouts and 1-2 strenght workouts per week so this was a though but fun week for me. My main goals for now is to do better on the 2k and 5k. Along with improving my technique and getting more power with a lower stroke rate. Got much advice from this channel!=) Thought I share my workouts from last week to all rowers out there 1. 8x500, 1 min rest. Higher stroke rate, good splits. Try to keep steady splits throught all intervalls and not loose it. 2. 5x1200, 1 min rest. Trying to keep slightly faster phase than ideal 5k phase. S/m 26-28 3. 3x2000, 3 min rest. First intervall i gave my best. Last two just average 5k phase. Trying not to die from lactic acid. 4. 2000, 1500, 1000, 500 m, 3 min rest. Just a fun ladder workout preset on the machine. 5. 5k. did ok! =) Now rest a couple of days and for next week im about to try a 2k and 5k and break my PBs

[@trainingtall]

Thanks for sharing your workouts!! This is AWESOME! Keep up the great work!

[@Woodworkjunkie]

Yeap !! I was in the best shape of my life when I towed and got really lean!!! That was 3 years ago…10,000 meters in an hrCovid jacked me up!! Stopped going to the gym…now I’m at step 1 again!!!! And have to work my way back!!…

[@thejiaqichen]

It’s almost 2021, but I’m gonna start anyways lollll, thanks Jim!

[@kimandrelarsen2035]

Awsome and informative video, bro!🤙🏼 Im about to buy a rowing machine and start to workout. 3 years of my life have been bad, 2018 i fell on ice and broke my hip, was out for 18 months. In 2021 i got my knee hurt, out for 9 months, so not surprisingly i gained fat, im at 89.5 kg, Im 178 tall and 27 years old. i want to get back to my fit body again and this video is motovation to me, so thank you for sharing!🤙🏼💪🏻

[@WeiseGuy91]

Austin any updates to this you’d recommend going into 2023? Like maybe redo the video instead of just changing a title 😉

[@joshmx28]

I just ordered a Concept 2. I need to lose weight so I will be checking out a lot of your videos for technique and tips. Thanks!

[@trainingtall]

Hope this helps!! Happy rowing!

[@hpvspeedmachine4183]

How is going?

[@echidnahesiod3372]

New viewer/subscriber/rower! Its been a few years of ongoing high stress and injury recovery, rebuilding life from scratch. You're knowledgeable and get right to the point, energy is so motivating! I look forward to learning from you!

[@christinerodriguez3976]

Thanks for providing more ideas. I am the type of person who adds variety to my routines. I do all kinds of workouts and rowing is one of them. This is perfect to bring spice to it!

[@trainingtall]

Thanks, Christine! Awesome! Love that variety!

[@maddash1337]

Welcome to the 2024 Rowing Week :-D I guess the plan sounds good. I gonna try it.

[@1435royer]

Okay. I am more motivated now! Your style of motivation works for me. I've had my Club Water Rower for two years and have barely used it, using my other workout machines.

[@trainingtall]

I really appreciate that!! Thank you for watching and happy rowing!

[@joell527]

Thanks again. All 6 videos I've watched are great. My building has an elliptical and two rowing machines. Rower all day. Thanks for the vids.

[@jf2252]

Thanks for this video! It was exactly the help I was looking for.

[@trainingtall]

I'm glad, J F! Keep up the great work!

[@tdelli3675]

I go for a long walk then I row for 5 min. Then a floor workout. I find rowing sooo boring. I want to focus more on rowing but I end up getting bored to tears lol

[@MrsEarth-pf4cr]

Hi Austin, i really appreciate this. You have taught me at my beginning stages of rowing, it's invaluable! Can you show us some form on thr full range/motion rower, the machine that the arms can rotate? Thank you very much 😁

[@richardhoffmann1858]

Love your tutorials they are helping me out big time, you’re a talented and gifted good soul.

[@dennisskey9546]

Long-row, 3 (pyramids 5, 10, 15, 20, 15, 10, 5), long-row.. typically between 40min 5k. total. It typically takes me 10 minutes to break sweat at that point I start my HIIT. Long rows serve as warm-up and warm-down.. Use Hydro rower.. sounds like I am on river..

[@henotic.essence]

I have a herniated L5 from a work injury, and I deal with severe spasms all over my back. I still have my rowing machine, and I want to work out on it. I'm scared though. Would you recommend I row? It would be really cool if you could make a video for those of us with lower back injuries. We want to be fit too! ❤🙏❤ love your vids and energy!!!

[@thelightbulbclub]

Haircut! Love it. Have to admit this channel is what got me in rowing. Thank You!

[@trainingtall]

You rock!! Thanks for watching :)

[@heathercarlson799]

5ft2in with 60 pounds to lose, I look forward to using the rowing machine on Monday (when gym membership kicks in) Thanks for the inspiration and your videos !!

[@trainingtall]

Let me know how it goes :) Have an awesome Monday!

[@faye8694]

How’s it going?

[@stifflers69mom1]

Heather Carlson HOW DID IT GO?

[@okachobe1]

How's it goin?

[@samfrost1978]

So much like a young Jim carrey my first thoughts your videos are great very informative and easy to understand thank you 😊

[@rons3634]

I just do Mon-Wed-Fri workouts, twice each day. I find that my weight loss occurs during my off-days. I do some dumbbell work as well. I just started this a little over a month ago and I can't do much yet (I've been sedentary for years), but I will gradually increase the workout times below as I get back into shape. My goal isn't to lose weight or get in shape fast. The goal is to create a set of training HABITS that are sustainable and the weight will eventually come off and I'll gradually get back into shape (I'm 56yrs old). 30-seconds on. Concentrate of form. 30-seconds rest. 1 minute on. Concentrate on rhythm and form. 1 minute rest. 30-seconds on. Concentrate on speed without losing form. End of workout. I made a rowing workout routine for Alexa, so she tells me when to start and stop.

[@trainingtall]

Nice! Love that!! Keep up the great work, Ron! You're off to a great start!

[@jonassoderberg7394]

5:12 is actually a real life video of me rowing a 10k

[@trainingtall]

lmao!!! love it!!

[@robertcruickshank9551]

Thank you for your thoughtful approach. I am 77 and just starting out

[@veronievicky]

I knew what clip you were referring too without even clicking on The time :)

[@suzanneharlow6329]

Right on, happy new year!

[@mattiabianuccitrainer]

Vera De Milo approves! 😁😁👍 And that's the best way to start up 2020

[@trainingtall]

THANK YOU and Happy New Year!!

[@davidlnn500]

Hi, I have a concept 2 rowing machine and it has resistance levels 1-10. I might have missed it in your video but which resistance do you use with the workouts you gave?

[@kahiau4life]

Thanks!

[@trainingtall]

Thank you very much sir!

[@bernardvroom8244]

Hi austen, Great video and very helpfunctie. Maybe you could be more clear that with HIIT It is very important to have a rest period between the high intensiteit workouts which is long enough to fully recover since it is a non aerobic exercise. 30 seconds high intensity demands maybe 2 minutes of rest to be fully recovered. The rest period is very important to make The HITT succesfull.

[@trainingtall]

"HIIT" can have a wide range of intervals (including rest!). The longer the rest period, the more intense the "on" effort should be! But if it's less recovery, than you definitely need to dial back the effort a bit!

[@Sophie-on5hh]

bernard vroom Sorry, but I totally disagree with what you say. It’s high intensity so the intervals should be a 1:1 ratio of work to rest maximum. The point is never to come even close to full recovery. A 30 second burst (maybe 18 strokes?) followed by 2 minutes rest will have little training effect.

[@bernardvroom8244]

Emily Likes Horses Hi Emily, there are many opinions about HIIT, that's for sure! I found my inspiration with Thomas De Lauder in his video about HIIT and maybe you can appreciate this after having a look. kzbin.info/www/bejne/a4CUhYeaqrBpo9k

[@blagger42]

I like the 20 20, I can remember that. I get up early and before I go to work. I really focus on form

[@trainingtall]

Totally, Alec! You got this! Happy New Year!

[@OnlyOneName]

So many good points. Very informative. Thank you!

[@potterportraits]

i've been building up my rowing. My goal jan 1 was 500k meters for the year. i've already improved and dropped 10 lbs, My goal this month was 90k meters. we are half way through and i'm at 60k. I have been at a weight plateau for a month. so i'm going to change up a few things again and try to get this row plan implemented. I want to be back down to 160. but I don't want to change what I eat . i've got 8 more lbs to go. so ITs muscle building and calorie burning time. don't get me wrong. I have changed some habbits. I quit energy drinks. and cut alcohol completely out of my life. I still consume tons of coffee and tea but limit my sugar. and candy intake. i'm not fat I just don't like how I look. and I love food. since i've hit a certin age I can't eat like I want and still look like I want so . we work. and I appreciate these videos. even if some of them are years old. they still apply.

[@michaeltheisen]

wooohoo! new year! wait

[@weeble3140]

Pleased to meet u Austin!⛽⛽

[@skymaivjyk7423]

For space reasons, is the rowing machines that don't have the cords just as effective? People probably like an exercise that gives the most body work out with one machine and rowing seems to be the one.

[@BenLinn]

you remind me so much of jim carrey. good energy.

[@enyabroc1624]

Just got a Proform rower... Really like your videos.

[@bainadorelian]

Happy new year!, stay fit! 💪👍

[@trainingtall]

To you as well, Baina!

[@taraanderson7342]

Can you do a video on the hydraulic rowing machine

[@trainingtall]

Once I can get my hands on one!!

[@toolowbrow]

How was this posted 4 years ago but it's titled 2023? I liked the video and it's really helpful but I'm really curious about this.

[@suzanneharlow6329]

Right on!

[@louisectn6069]

I am motivated and educated thanks to you 😎

[@marlashaw]

Love this!!

[@thinkforyourselfjohn3163]

Thank you! God Bless you. AWESOME video!

[@trainingtall]

Means a lot, Thank you!

[@ericaholloway1]

Thanks for this Austin!

[@joseantoniofernandez1890]

thank you for the video

[@adebened1981]

this guys has me not wanting to watch this video, and wanting me on the machine RIGHT FKIN NOW!

[@JFSTL]

so i guess 27spm to 30spm... for a 10Km without stoping ... would be consider like a HIT workout .. thanks that video help me to understand more how to use to rowing machine. ill change my way to use it.

[@crysss471]

That's going crazy bit had me laughing way to hard , thanks ! Very informative vid

[@besthobbit]

Wow. Someone who actually acknowledges that you need to be in a calorie deficit to lose weight. Extra points to you.

[@trainingtall]

Haha yeah I'm so sick of all the nonsense out there!!

[@julieshrout9835]

LMAO, yes I keep looking at all these calories I eat a day. Nuts and seeds are way high in calories and I eat about 4 big Mac meals a day in calories. 😳 I keep telling myself if I'd back off the nuts, maybe I wouldn't be so nutty. 😜😂😂 Seriously, though, yes if I'd change my caloric intake I might be able to widdle this middle down a bit more, but I like to eat and eat and eat. I eat my feelings, my boredom, and my sleepiness, or if I partake of drugs I eat munchies. But I have lost a lot of weight (about 20 lbs of fat, and muscle gained) by switching to healthy choices instead of Southern cooking and fast food meals. I do fall into the trap every now and then, but I try not to make it a habit, and so far so good.

[@xraysweet69]

So is 20 minutes at 20 strokes a minute good enough to keep your heart elevated and to keep you in the maximum fat burning area

[@joerenner8334]

@@xraysweet69 Depends on your fitness level. For me its 24 strokes per min. That's about 120 to 125 bpm for me. Zone2.

[@celinahatton2653]

​@@joerenner8334I literally just started this week, and am completely unfit. I found that I can't maintain more than 20 without my form going to complete shit. Is this still OK to start?

[@aprileruncie2515]

Great stuff! Thanks!!

[@patbone100]

Great video!

[@ryanruddell3587]

This guy is bananas!

[@trainingtall]

So I've heard!!

[@stevencontreras3928]

Austin, I am an intermediate rower but I have been focusing lately on weight training during lunch time while fasting. When would you recommend interval rowing training as to not over train? Morning or late afternoon? I really want to add more rowing to my routine. Thanks for the content 👍🏼

[@trainingtall]

I’d aim for morning before you lift! Thanks for the support my friend!

[@stevencontreras3928]

@@trainingtall Awesome! Thanks for the insight!

[@alphanada]

Love your style, chock full of practical insight, always well explained and easy to grasp. Miss your long hair. 😉

[@danielparente869]

Great workout!

[@rrnaBo]

Thank you for this, it is really helpful... My problem is my rowing maching (due to finance issue) is Decathlon DOMYOS 500, which is magnetic, and has steady count of 5meters per pull, no matter the difficulty, so no matter how "hard" I row, or sweat, I'll always be on 3:40/500m with pace of 28SPM, whether I row on 1 or 15 difficulty, and that kills me.... I don't know how else to measure things on rowing machine, so I just do 3 kilometers drill (from the mobile app) with 2 min warmup, and then keeping steady on 26SPM (as machine says). That puts me around 22-24 min for 3KM, which ny your videos is slow :D as I've seen you say 2 something minutes for 500m, and my machine says 3:40 :D :D :D (also for reference I'm 192/110/38yo, ex hockey player, and I am not "weak" guy, so hopefully this will help me lose some extra weight I've gained since stopped playing hockey :) Keep up to good work kid sir!

[@PureMindset_on_tiktok]

Your such a nice guy

[@Dawkman72]

Any advice about where to fit in Resistance training? I mostly do L-Sit Chinups, Pullups, neutral grip pullups, Raised foot pushups, Seated leg presses, seated calf raises on leg press machine and standig leg curls(working on nordic curls) . also Ab roller and some grpper/forearm stuff. Thoughts?

[@tonybustony4947]

My first acquired rowing machine is the Everlast EV996 (manufactured by Dyaco Canada in 2017). It is a dual fanwheel and magnetic resistance type. I am 51 years and about to start rowing for the first time. My goal is to improve my cardio/heart rate, followed by reduction of belly fat 😬. Would you say it's a good starter machine and if so, what's your recommended workout plan? In a 2-3 years, I might upgrade to a higher end choice.

[@commodore665]

I enjoy the concept 2 rower at my gym , but being short I'm not a natural rower , so I concentrate on the pull more .

[@trainingtall]

You should focus on the PUSH more!

[@commodore665]

@@trainingtall my bad my actually what I meant as well .

[@ssas98]

I am in! He is very entertaining! How tall is this guy? Look at those legs?

[@trainingtall]

6 foot 8!

[@chucko31499]

Re: Concept 2 - for beginners, recommend setting level 3-4?

[@jeantrudel292]

Love the video... I have a question. I suffer from arthritis in my left hip and knee and my Physio recommended an exercise bike or rower... I’m leaning towards a rower for two main reasons... 1- rower=more complete, full body work out and 2- at 65 years old, whatever rower I purchase will outlive me and my son will inherit it... he has mild cerebral palsy and can’t use bikes... but a rower works well for him. I look at the many rowers on the market and it seems all the ones that interest me are tied to some sort of a subscription program for group classes... group classes are not my thing and as I am retiring this year, the last thing I want to do is tie myself to a yearly subscription... SO, given that information which rower would you recommend? I like the Echelon (portability for my son in an apt.) but from what I can tell no progress monitor unless you get a subscription... appreciate your thoughts...

[@franciscomarcelo632]

I have been rowing for 80 days. I usually do 30 minutes a day every day after waking up. I have lost a lot of weight in the last month. I use a second-hand machine striale sr-909. I don't know the drag facto I use (level 4 hardness, being the maximum 8). I have a rate of 34 SPM. It is too high? Should I increase the hardness? Thank you very much for your videos!

[@trainingtall]

That is awesome! Just increase your PRESSURE per stroke! That should help! Thanks for watching!

[@flashfan1122]

Are you supposed to sit FURTHER up on the seat or further back?

[@barbaraguillette-bl6wn]

I hope on 4 maybe 5

[@amadojavierrodriguez9205]

Super, Feliz Año Nuevo

[@trainingtall]

To you as well!

[@donaldstorm4959]

Austin this is really nice thanks for this extra tip burning extra calories is what I need. Bob

[@NickCornaglia]

New rower here...52, out of shape, big belly. I have a sunny rower for now but will upgrade to a Concept2 after I prove to myself that I am committed and see results. My question: is it better to row for two days, then skip one, then two days? Or can you simply schedule yourself as every other day rowing? Thanks for your videos! I'm learning a lot.

[@shabirmaster4829]

Austin, what do you think of two days HIT rowing and two days of spin classes? What are your thoughts?

[@anngerschwitz4132]

I ❤ your socks!😊

[@dpwild328]

Great video, thanks! 🤔P.S. is Jim Carrey your dad?

[@toomuch9762]

You say hiit workouts are in tents. What do i do if i dont have a tent?

[@Phanauay]

The Concept2 "Workout of the Day" pretty much suggests a good variety of these trainings, I'd recommend to anyone here to check it out.

[@daviddunsmuir8870]

Thanks buddy

[@nonetheless01]

What if absolutely nothing about working out is fun to you ? Will 20 minutes 3 or 4 days a week do you much good?

[@laurachambers3610]

Such a cutie! Love all of your videos. Very helpful.

[@trainingtall]

You're too kind, Laura! Thank you for being so sweet and awesome :)

[@markhill8590]

How often should you use a rowing machine everyday?

[@Fretaholics]

Thanks so much for your time to help with my form, I always thought this was the best exercise ever, I also workout. Is it ok to workout push and pull and do a small amount of rowing prior to my 40 workout. In thought about a 7 minute row at a semi hard routine, any suggestions?

[@rogersorensen5355]

Just got a water rower..im 59yrs and 60yrs in 3mos..any tips for a guy my age just starting..also little over weight..265lbs..6-1" tall..would like to be 230lb..

[@devanshgupta3837]

Hey bro i am 6 feet 3 inch 108kg 15 year old boy,please suggest me which muscles i should train on which day please for fatloss

[@PureMindset_on_tiktok]

So cool

[@kevrockism]

MR America if I ever seen him !!

[@arsalenshamil4117]

I can do 3 miles of rowing none stop. Beginner. I do 3 time a week but isit okay to do everyday ?

[@winnielai4039]

how long should each rowing session be? I am a runner and using rowing as cross training as I recover from injury. I am new to rowing

[@QueenKaleGardener]

Today I learned that I only do steady rows... Time for a change!

[@henryc5122]

Does the Just Row App have the same training videos as the 2023 Aviron Rower? Is there a customer service contact number or email address to Just Row? What is the refund policy, if any. I didn't find any of that info at the online site.