How to train cardio

Training on the rowing machine

Before you start the training, remember:

  • Position the device to stand on a flat and stable surface.
  • There should be at least half a meter around the device so you have freedom of movement.
  • Do a 5-minute warm up before the training. After the training give yourself time to cool off (to give your heart a chance to return to a normal pace).
  • In the beginning, the training should last only 5 minutes, and it should be gradually lengthened to 15–20 minutes.
  • Beginners should train twice a week to give their muscles time to rest. After some time the training should be done 4–5 times a week.
  • You should wear comfortable clothes during exercise.


To have better endurance

During the exercise, increase the physical effort. The resistance of the rowing machine should be adjusted so that you keep a steady pace of exercise. The tempo should make your heart beat faster and you should reach your correct training pulse. Training at a steady pace should take at least 10 minutes, and it’s even better if it lasts for about 15–20 minutes.

To carve muscles

When it comes to carving muscles, the resistance should be set high to make your muscles work hard. It will increase the exertion and may shorten the time of the exercise especially in the beginning; you won’t have the strength to exercise for long. Remember: warm up and cool down.

To lose weight

When it comes to burning fat both exertion and duration of the exercise are important. The longer you train the more calories you burn. It’s good to combine exercise with a balanced diet to have the best effects possible.


The following is a list of exercises you can do with the rowing machine.

Basic exercise

  • Sit on the machine, grab the hand grip and put your feet on the pedals.
  • Keep your legs bent; stretch your arms in front of you.
  • Lean forward and straighten your legs.
  • Continue until your back is fully straight, and then pull yourself back to the starting position.

Additional exercise


  • Sit and lean forward
  • Stretch your arms above your thighs and grab the handle grip.
  • Pull yourself to the handle grip until your hands touch your chest.
  • Return to the starting position.


  • Sit, lean forward and pull your legs with knees bent to your chest.
  • Keep your hands on the handle grip.
  • Push yourself from the handle grip using only your legs.