22 Minute Beginner Rowing Workout | Full Body Calorie-Burning Session (RowAlong)

This RowAlong workout is designed for anyopne - whether you’re new to the erg, coming back after a break, or chasing consistent progress. It'll help you go beyond basic fitness and build real rowing strength, endurance, and confidence. 22 minutes plus warmup and cooldown - this 28-minute session will give you the structure and support you need.

I combine longer 24spm intervals with steady resets and short sprints — the perfect mix to stretch your fitness, boost your aerobic engine, and teach you how to stay strong under fatigue. Don’t worry, I’ll be right there on the rower with you, pacing, guiding, and keeping it enjoyable.

This isn’t about shouting or punishment — it’s about discovering what you’re capable of and learning to love the process. Push a little harder, feel the rhythm, and RowAlong with me.

Workout Breakdown (28 minutes):

4 min warm-up

3 min @ 20spm / 4 min @ 24spm / 1 min @ 30spm

2 min @ 20spm / 5 min @ 24spm / 1 min @ 30spm

2 min @ 20spm / 4 min @ 24spm

2 min cooldown

✅ Build endurance & performance

✅ Improve rowing technique under pressure

✅ Stay motivated with a guided, friendly coach

If you’re ready to row stronger, fitter, and smarter — hit play and let’s RowAlong together.

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