Rowing for 15 Minutes A Day. Spending 15 minutes on a rowing machine at a moderate pace will expend between a hundred and 150 and 300 calories, depending on the intensity of your workout and how much you weigh. To lose a pound of body fat at that level will take anywhere between 12 and 23 days. These Olympian-approved rowing machine workout techniques are guaranteed to help you get in killer shape—without killing your back. For an intense 40-minute workout with a cooldown: 20-minute Sweat, then 20-minute Drive, then 5-minute Cool Down. Mix it up with cardio and cross-training: 15-minute Breathe, then 30-minute On the Mat. You now know how to determine how long you should work out on an indoor rowing machine. .

how long should you row on a rowing machine