30 Minute Rowing Workout - Complete Calorie Burn

Come join us for this complete 30-minute rowing machine workout using whatever rowing machine you have.

VIDEO CHAPTERS
0:00 Welcome!
0:19 Warm-Up
7:25 Programming Your Machine
8:25 Workout Start
37:13 Cool-Down

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[kathrynwalshroseberry]

I turned 69 in March of 2023. It had been a long winter and I had gained weight, but more importantly had lost strength. After a hip replacement, I was no longer able to run. I was lamentiny this to a neighbor and she asked if I had ever tried rowing. I had seen these machines in the gym, but had never used them. She gave me a brief overview on her's and suggested that there were You Tube videos on how to do this. I was lucky to find Dark Horse. Initially, I thought this was easy and not for me, but after following Shane's instructions, I discovered that I was not doing incorrectly...He is nonjudgemental and inspirational. He walks you through the basics of stroke and rate...all foreign to me. After two months on the Concept 2 I am much stronger, have better balance and am mentally more acute. Focus and perseverance could be his mantra. Many thanks. I am very grateful.

[moniquevansambeek]

I am a wonen. 57. After Lyme, back surgery and other things, I couln't exercise anymore. Lost strength etc.
Now I go to the gym with your instructions and I become fit again.
Thank you so much ! 🙏
Sammie

[Mountainmama]

Anyone else want to yell “for In those last 2 minutes?! Lol felt like rowing to battle or something. Whew!😅

[StefaniaCondliffe]

This is a bit of an essay... however, you don't have to read it if you don't want to. Just writing it out, has been just as therapeutic as completing this workout. Thank you Dark Horse!

* BTW I've never paid for anything on YouTube other than movies, but I'm going to gladly pay to say, "'Thank you"*

I've got an unpredictable disability called Ehlers-Danlos Syndrome. I have type 3- Hypermobility borderline type 4- Vascular. I dislocate most of the joints of my body, ridiculously easily.
I've realised that the root cause of every single bad thing that's ever happened in my life can be put down to my disability! Over the past two, years, I have been on the unpleasant journey of self-reflection. I've struggled with this physically and mentally. It's not been a pleasant journey. I've also had to deal with PTSD, (extremely abusive relationship... I physically could not fight him off due to... the EDS).
Most parents will say, "I'll do anything for my children." but it's very rarely put to the test. 3 months ago, I was put to the test. I told the judge, "I'll do anything for my children! I will put their well-being before my needs." I meant it... I did what I thought was impossible. And in that decision, I truly did anything for my children... even though it meant letting them go. I had to accept that my children are better off in care... I was struggling too much with the agony of the daily mix of different, multiple dislocations. I had to put them first and admit that it wasn't fair to them, seeing me in pain. Especially because there was nothing anyone could do to help. We all had to wait until the pain subsided... I find comfort in knowing they no longer have to feel that helplessness. That's why, a year ago in May, I asked for social services to help by placing my children into foster care, while I could find suitable care for myself. However, I didn't expect them not to give them back!
This past year has had a massive effect on my eating habits. I've been eating fast food and ready meals... I was living on my own, and still in intense pain most days... I didn't see the point in cooking just for myself. All the meals I used to cook, were meant for 4 people. I had no motivation. I no longer walked 40 minutes every other day to get ingredients for the meals... These days I leave the house maybe 3 times a week at most. The rest of the time I've been watching YouTube, Netflix, and Prime Video, etc. I live to sleep. It's very effective for passing the time...
I fell into a deep depression.

Over the last month, I've realised that my mobility has worsened. I can barely walk down stairs in the morning. My lower spine feels like it's about to break into 2... then, I started to feel like a beached whale when trying to get up from the sofa. Lastly, while seeing my son, I asked someone to take some photos of us. I've never been very good at looking at photos of myself. I delete the majority of them I review them. I'm told that I'm not just pretty, but that I'm beautiful... I simply don't see what others see. I had already promised my son that I'd have to keep these photos because I don't see my son very often, and we both need photos of each other, now, more than ever... I would have deleted these pictures if I hadn't made that promise. I knew I'd put on weight... the increased pain levels, feeling like a beached whale, all these issues were occurring because of the increase in weight... but I didn't expect to look so heavy! I was horrified! I looked so round. Like a ball! Even the better pictures made me look heavily pregnant. I'm so ashamed of myself. I’ve not just let myself go... I've let myself down!
4 weeks ago, I bought myself an under-the-desk cycling elliptical machine. However, it slides away during use and disrupts every workout over and, over... I've not used it very much because of this issue. I also found it difficult to get into the mood. It just didn't feel like I was getting anywhere. (No pun intended)
So I weighed up the pros and cons of investing in a fitness machine or joining a gym. I'd get a disability discount at a gym, but I'd need to consider getting there.. I can't drive due to the medications I'm prescribed. The nearest gym is a 20-minute walk away... I'd need to consider that so that I didn't overdo it at the gym and struggle to walk the 20 minute walk back home, and then be in agony for days afterwards. Also, if the weather was hot during the summer, I know I wouldn't want to go out. I don't like the heat. Getting hot and sweaty isn't appealing to me... in contrast, at the other end of the spectrum, my joints ache more when it's cold and/ or wet, so again I'd stay at home... but I then realised, there was only 3 machines that I'd be using. The treadmill (walking on a steep incline). The static bikes. And the rowing machine. I used to enjoy using the rowing machines. It's not only a full-body workout, but it feels like it too. I'm a good way. So I've opted to buy one. It arrived on Sunday. Building it became my first full-body workout. I tried it out the following day. It didn't feel right, though. Yesterday I searched for a tutorial on how to use a rowing machine correctly. I clicked on the first video. It was like it was waiting for me. Dark Horse's Beginners workout was the perfect introduction. The only thing I felt was missing was music. So this evening I searched, "Rowing machine workout with music." I scrolled through the list and this video was listed about 10 down in the search. This is the one that I selected. It was only when I'd got through the warm-up and the first few challenges, that I heard "Dark Horse has got you!" It's a strange coincidence that I picked the same creator as yesterday. I think I'll stick with Dark Horse... you're workouts are fantastic, motivating and challenging, all in the best ways. Thank you.
I've braved the scales tonight. I'm the heaviest I've been since 2014. I weighed in tonight at 77.7kg. I am going to get myself back to a healthy weight. I am going to eat a diet. I've got everything I need to become healthy once more. I'm sticking with Dark Horse. You're right, "you've got me! I'm making the right friends, the straps are NOT my friends!" You're so motivational you motivate yourself. Thank you for creating this community. I look forward to playing through your videos. I'm going to do at least 1 workout each day. I can't wait to start seeing the results. Thanks

[filipinainphilly]

Ive been doing this once a week for 2 years. THE BEST COOL DOWN EVER!!

[filipinainphilly]

Every Thursday for over a year now. Keep coming back to this fantastic complete workout❤

[KemaTheAtheist]

Hell of a workout. First time I was almost not able to do it, but I pushed through! Those SR 28 are brutal!

[hoold]

I’m 68 and have been rowing with you for a couple of months. This was challenging, I don’t have a C2, just a water rower so I have little control of resistance etc. Completing this workout and keeping up made me feel good and also coincided with my first 5k row. Thank you Shane, I couldn’t have done it without you.

[amoore]

I've found myself closing my eyes and just imagining I have to go from A to B. Feeling the breeze in my face and just focusing on getting to the end. This has become more of meditation that burns fat lol
Thanks man

[johnharrison-french]

Still love this workout 3 months on. Shane legend! changing the world one belly at a time

[cjellijay]

Shane: listen to your breathing (cranks music volume) 🤣🤣

Fantastic video and workout.

[arunar]

I bought my first rower almost an year ago ( same time last year). I kept it in the basement and believe me I used it say 5 times. This summer, I installed a TV screen in front of the machine and searched for some youtube videos' on rowing. Shane, you are really God sent - I have been following your videos' since a month. 30 minutes of rowing every day. I can see lot of improvement in strength, core and legs. Thanks for being a row Champion and an inspiration. Your prescriptive guidance is easy to follow, I feel you are with us in the same room and guiding.

[michelebeaton]

Intentional, powerful drive. Stronger all the time thanks to Dark Horse. I can’t thank you enough!

[vandeinity]

This one really got my heart racing. Being able to row alongside you has been great at helping me improve my pacing!
Thanks for all the effort you into these videos!

[mia]

When i jump from 24 to 28 i feel how my belly fat just shredded instantly 😊… it is a fantastic workout … ❤
Thank you so much for sharing with us!!!

[MichaelMcCarthy]

LOVING the complete workouts with warmup, workout, and cool down. Helps keep me honest and not going half way on warm ups and cool downs. Good stuff. Thanks.

[cherylmuradas]

I love your indoor rowing workouts! They are helping me get in better shape! Thank you Shane!

[TheKerhenry]

Loving my lockdown ergo. Great to row in a virtual community. Love from london.

[michelebeaton]

7 down. Over the hump and loving it! Back for another tomorrow!

[michelebeaton]

Workout #5. More power in the legs. Noticeable difference in mileage. I have been decreasing drag for set 3, but no more of that! Thanks as usual! Fabulous results!