18-Min Rowing Workout | Low Impact Fitness for Beginners, Returners and Seniors

Need a Rowing Workout that isn't about punishing yourself? Join me for a complete 40-min RowAlong Workout: 9-min warmup, 18-min row, 2-min cooldown, then 11:30 of stretching. Perfect for seniors, beginners, and anyone seeking low-impact exercise to enhance wellness, health, and longevity on any rowing machine.

⏱️ Breakdown:
9-min gradual warmup
18-min main rowing workout (3x: 3min at 20spm, 2min at 22spm, 1min at 24spm)
2-min cooldown
11:30 guided stretching

🎯 Ideal for:
Seniors looking for a safe, effective workout
Beginners building stamina and technique
Anyone wanting a time-efficient, full-body exercise
Low-impact cardio enthusiasts of all ages

💪 This workout introduces gentle stroke rate progression to keep you engaged while maintaining a manageable effort level. It's designed for all fitness levels, promoting cardiovascular health, mobility, and strength without stressing your joints.

🔑 Key features:
Proper How to Row rowing form and technique instruction
Progressive intensity with varied stroke rates
Time-efficient, full-body workout
Emphasis on joint health and mobility

🏆 This accessible workout aims to:
✓ Enhance cardiovascular endurance
✓ Improve full-body strength and flexibility
✓ Support weight management goals
✓ Boost overall wellness and vitality

🕰️ CHAPTERS:
00:00 Intro
02:25 9 Minute Warmup
13:00 18 Minute Workout
31:30 2 Minute Cooldown
34:11 Stretching

🏋️‍♀️ Join me on this journey towards better health and fitness. This series progressively builds your strength and endurance, making indoor rowing a sustainable part of your wellness routine, regardless of age or fitness level.

I'm rowing this on an Aviron Rowing Machine, but the beauty of this workout is its versatility. Whether you're using a Concept2, Hydrow, Water Rower, or any other rowing machine, you'll get an effective, low-impact workout that helps build fitness and promote longevity.
Let me know in the comments what machine you're using and how you found the workout!

Subscribe for more gentle, effective rowing machine workouts! #IndoorRowingForSeniors

CHAT WITH ME!
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But seriously - just keep watching, that's all I ask!!

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This workout is provided as usual WITHOUT MUSIC. If you want music, why not load up another YouTube tab, or maybe Soundcloud and pick your own tunes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.

See you in the next video.

==================What I use==================

(Affilliate Links):

***Rowing***

***Recommendations***

*for info, RowAlong used to be PDP - but the name was changed to RowAlong in 2020. #LowImpactFitness #BeginnerFriendlyRowing 🔴 DISCLAIMER 🔴
Before starting any new fitness regimen, it's important to consult with your healthcare provider to ensure it's appropriate for you. Do not begin this program if advised against by your healthcare professional. Participation in any exercises or information provided on this channel, including videos or comments, is at your own risk. John at RowAlong will not be liable for any harm, injury, or damage resulting from this information.

[rowalong]

1⃣ What rowing machine did you use for this session?
2⃣ How did you find the progression through different stroke rates?
3⃣ Did you notice any improvements in your mobility or joint comfort?
Remember, the key to fitness is consistency and enjoyment. This workout is designed to be gentle on your joints while still providing an effective, full-body exercise. Every stroke brings you closer to better health and vitality!
Don't forget to subscribe for more low-impact, effective rowing workouts tailored for seniors, beginners, and anyone looking for joint-friendly exercise. Your support helps create more content just for you! 💪🙏

[bevferrara]

RowAlong Treasure hunt. I totally missed the boat except for this one. But wanted to say thank you for such great workouts for a non rower. I’m love to do these videos to change up cardio. Thanks John!!

[bartkusse]

Hi John, good to be back. Just enjoyed the workout for seniors (68 next Monday) in the gym (they have a concept II over there). It was great 'fun' to hear you talk me through the training again. I must say I missed this, but I also take some of the other exercises in the gym. Thanks for keeping up your training schedules and sharing them. Cheers, Bart (from NL)

[whitewolf]

Rowalong treasure hunt. And this was great. A few weeks out due to autoimmune flare so a fantastic ease back in and focus on form ❤

[kellyaddison]

Thanks for the workout! I appreciate having some to go to with the warmup and cooldown/ stretches included.

[alisah]

Thanks for a great workout! I feel good after that, and not like I haven't been on my machine for over a year 😬🤷🏻‍♀️🤦🏻‍♀️
This was my first introduction to your channel, I'm looking forward to discovering more ❤ thank you

[SurftheTube]

Warmed me up pretty good - strength work w/ supply muscles! Thx!

[pokrec]

Thank you!
C2
ca 5 seconds up at stroke rate increase. Last minute - sprint (although not an all-out one) at 24 spm.
I think, that I maybe I have the chance to improve my 2k pace after 4 month hiatus from exercises (doctor's recommendation). In 2 weeks there will be another month of hiatus, but I hope that's all for now and I come back to sport for longer.

[OmarElliottgreen]

RowAlong Treasure Hunt!
Also, PLEASE tell me you've got a Halloween background planned?!?! 🤣🤣🤣

[pearle]

Thank you for this video. I need to get back into rowing. My rower, a Concept 2, sits there like a piece of unused furniture. I will set a timestamp of 2:20 when the workout begins.

[djcip]

Thanks again John! Silly question, don’t most machines display your stroke rate, as opposed to watching the clock?

[robertpait]

Great workout even though I only have time for fifteen minutes of it.

[davew]

Is there a specific series this is part of? I see a referenced in a link video to a workout called “first pull” but didn’t see that title in the 5 video playlist this is part of