Will a rowing machine tone my stomach?

Rowing is a great exercise to lose fat and build muscle. The rowing machine is an amazing machine to use because it is multi-use and can be fun to use. If you want a toned stomach and a leaner physique, rowing might just be for you.

What muscles get toned from rowing?

Rowing uses a multitude of muscles. When rowing you push off with the legs with power, and you pull with your arms and repeat that over and over.

When you first start the movement with the pushing of your legs, you work your quads, glutes, hamstrings, and even calves. You then pull with your arms working your biceps, shoulders, full upper back, and you pivot a little on your lower back to get the most range of motion and stretch in your back.

You use your abdominal muscles in this movement as well, when moving your body forwards and backward you stabilize your body with your core, which contains your lower back, abdominals obliques, and other minor muscles in the core area. So, we know rowing works almost the whole body, but can it tone your muscles?

Toning is simply getting leaner to make your muscles look more defined and stronger. (1) Rowing is great at doing that because to tone a muscle you must lose enough body fat until your muscles look toned.

Rowing builds muscle and burns a lot of calories. So, if you are in a caloric deficit, you will lose fat and become more toned over time, as long as you are consistent with your diet and exercise regimen.

Also, you must be consistent with rowing so that you continue to build muscle and lose fat to build a tone, chiseled physique.

Can you get in shape by just rowing?

You can get in shape by just rowing because it is a cardiovascular exercise that burns a lot of calories and works out your whole body. Being in shape means that you have good cardiovascular health and that you have good body composition.

This is why rowing is a great exercise for getting in shape. Many people use only rowing as their workout because they enjoy it, and it gives them all the benefits they need from a workout.

Rowing is a great exercise for your cardiovascular health, and if done with a mix of intensities to failure when training then you can increase your Vo2 max. (2) Rowing also can burn 318-546 calories in 30 minutes depending on how intense you row if you weigh 200lbs. (3)

Rowing can burn many calories if done with your best effort, which will allow you to lose fat and be in better shape.

How long does it take to see results from using a rowing machine?

Results depend on if you are consistent with your exercise and your diet, and how much and how long you are in a caloric deficit. First, you must be in a caloric deficit with your diet and eat enough protein to build muscle.

You should eat enough protein that it takes up 20-25% of your daily calories. This will help you build muscle and stay lean.

Eating 500 fewer calories than your maintenance is enough to lose 1-2 pounds of fat a week. Any more than this and you risk losing muscle mass along with it.

Progress will not always be linear, but this is a good healthy goal to work towards.

Doing cardio along with your diet will make the diet easier because as long as you burn 500 calories more than what you eat daily, then you can eat however much you want (in moderation) and continue to see results as you use the rowing machine.

If you use rowing as your cardio and eat enough protein and burn more calories than you eat, you can lose 8 pounds of fat a month and build muscle at the same time as long as you are consistent with calories and cardio.

Does a rowing machine burn belly fat?

The rowing machine is great at burning fat and building muscle. You cannot spot reduce fat, when you lose fat, it is lost everywhere in different amounts.

You can lose weight and it can be lost in your arms first and your stomach last. It is all about patience and genetics.

Generally, stomach fat is the most stubborn and is the last to be lost as you lose weight and get leaner. If you stay in a caloric deficit long enough and are most importantly consistent with it, you will lose your belly fat in no time.

Using rowing as cardio to help you stay in a caloric deficit is a great idea as it can be done in only 30 minutes and burn many calories, up to 546 for the average person that weighs 200 pounds. If you enjoy rowing and are consistent, you can lose 8 pounds a month and be leaner in only a couple of months.

It is a good idea to stay within the range of losing 8 pounds a month so that you do not lose muscle and lose weight too fast, at an unhealthy rate.

Towards the end of your weight loss, you will notice your belly fat starts to finally be lost, it takes time, but you will see the progress and be glad that you did not give up.

It can be hard to not see results where you want them, but people lose different areas of fat at different rates. Some people also can be at lower body fat percentages and be comfortable while others can feel sick or malnourished while staying at such low body fats.

So, remember that everyone’s progress will be different from yours, and just because you do not lose your belly fast while rowing when someone else does, does not mean you will not lose it if you keep going.


To get what you want from rowing, you must be consistent with all variables. You need to eat a balanced diet with enough protein, you need to be consistent with your exercise regimen, and be patient with your journey because you might not get the results as soon as someone else, but if you stay consistent, they will come soon enough.

You should consult a doctor before starting any exercise regimen, and especially if you have health conditions such as heart problems or trouble, high blood pressure or hypertension, diabetes, or obesity – or if you are 40 years old or older, make sure to check with your doctor before you begin a regular exercise regimen.