A Rowing machine workout to row along with – low intensity, 25 minutes, great for every single day. I'm on the EXR hill loop course today, and whether you're just getting moving for the first time or you've been rowing with me all week, this one's for you.

I kick off with a quick machine setup – resistance, seat position, foot straps, handle grip – and then we're straight into it. A few minutes in I walk through the rowing stroke recovery sequence in detail: how the handle should feel as it touches your chest, why "hands away, sit up" is the cue that fixes most people's posture problems, and how to slide to shins vertical without thinking about it.

Then I catch you up on the weekend. I filmed a 2K test on a £30 rowing machine I found on Facebook Marketplace – an old York R301 – and the result genuinely surprised me. Go find that video if you haven't already.

From there I get back into my rowing story. After winning my first ever race and picking up silver at the English Champs, I signed up for the British Indoor Rowing Championships at the Lee Valley Velodrome in London. This is where things started to feel serious. I talk about flying down the night before, the walk to the venue with music in my ears, packing the pre-race nerves into a bag and leaving them at the door – and I leave you sitting in the corridor, headphones on, waiting for my name to be called. The race itself? That's tomorrow's problem.

After your row: shower, eat, drink, tell someone you love them.

⚠️ Disclaimer: Always consult a doctor or qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Stop if you feel pain, dizziness or discomfort.

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Row along with me for a low intensity rowing machine workout – around 25 minutes of easy, consistent rowing that's genuinely good for you. This is the kind of workout you can do every single day: no pressure, no performance, just you and me rowing together.

I start by walking you through machine setup – drag factor, seat position, foot straps and grip – so you're ready to row comfortably and effectively. Once we're moving, I talk through some technique cues I've been working on myself: keeping heels connected at the front, fixing a back wobble I spotted in my own footage, and how to handle the recovery phase without rushing the handle away. There's also a deep dive into the 30-minute rate-capped workout for anyone who wants to improve their power and fitness on the rowing machine.

Midway through I share my training plan for the rest of the year – then I settle into the next part of my personal rowing story: after my first real taste of competitive indoor rowing, winning my category at the Scottish Indoor Champs (which I covered yesterday), I head down to the English Champs at the Manchester Velodrome – where things got a lot more serious.

If you're new to the channel, these are daily follow-along rows. You don't have to hit 5K – the 20 or so minutes of rowing is what matters. Come back every day, row with me, and you'll feel the difference.

After the row: have a shower, eat something, drink something, and tell someone you love them. That's the deal.

⚠️ Disclaimer: Always consult your doctor or a qualified health professional before starting any new exercise programme. Exercise at your own risk. I am not a medical professional or certified fitness instructor. Listen to your body and stop if you feel pain, dizziness or discomfort.

Hosted on Acast. See acast.com/privacy for more information.

Row 5K with me in this steady 25 minute rowing machine workout. While we hit a consistent 20spm, I'll share how I discovered online rowing racing, joined Free Spirits team, and won my first gold medal (except I didn't actually win it).

THE WORKOUT: 25 Minutes total time. We are aiming for a steady row at 20 strokes per minute. This is a low-intensity, Zone 2 row perfect for building endurance.

Why this workout? Consistent easy rowing at low intensity builds your aerobic base better than occasional max-effort sessions. Stick with me for the full 25 minutes to build real fitness.

#rowing #concept2 #homefitness #5Keveryday #rowingmachine #cardioworkout

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