Indoor rowing

Is indoor rowing right for you?

A low-impact, full-body cardio workout. It is a hard-intensity, low impact activity that you can do indoors or at home, on your own. Expect to burn around 595 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £20 a month.

Why try indoor rowing

• Burns calories. At around 595 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Builds strength. It works your muscles hard enough to make you stronger over time.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start indoor rowing

1. Row for 10 minutes at an easy pace, focusing on legs, then body, then arms.

2. Get the basics: rowing machine. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.