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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 6-8 | 30s sprint | 90s recovery |
| Hypertrophy | 1 | 30-45 min steady | N/A |
| Endurance | 1 | 45-60 min steady | N/A |
| Fat Loss | 8-10 | 30s all-out | 60s easy |
Add Rowing Machine to your workout. FitCommit tracks sets, reps, and calories burned.
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6
cal/min light
9
cal/min moderate
14
cal/min vigorous
30s hard, 30s easy repeats
30-45 min moderate pace
Increase then decrease pace
Yes. Rowing Machine burns approximately 9 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include pulling with arms before legs extend and rounding back during the drive. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Sprint Intervals, Steady State, Pyramid Workout. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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