Express Rower Workouts

Express Rower Workouts

Anytime Fitness Australia


Jun 3, 2018

If you’re looking for a fast and effective exercise that burns maximum calories in minimal time, look no further than the rower!

According to our National Fitness Manager Kate Allott, “the rower requires equal effort from both the upper and lower body, burning calories and building strength simultaneously. A quick session on the rower will give you a full body workout that will challenge both your cardiovascular fitness and muscular endurance.”

Ready, set, row! 

All you need is a rower and your bodyweight. Try these individually or team them up with the finisher for an epic sweat sesh!

Workout 1: Every minute on the minute (EMOM) – 12 minute workout

  • Odd minute – 10-12 calorie row
  • Even minute – 10-12 burpees

Workout 2: Row and burpee ladder – for time 

  • 500m row
  • 10 burpees
  • 400m row
  • 15 burpees
  • 300m row
  • 20 burpees
  • 200m row
  • 15 burpees
  • 100m row
  • 10 burpees

Workout 3: Finisher – Tabata style

  • Row 20 seconds on, 10 seconds rest for 8 rounds. 4 minutes to empty the tank!

National Fitness Manager, Anytime Fitness – Kate Allott 


With a career spanning 10 years as a dancer, Kate has always been fascinated by human body movement. This active background launched her into a new career in personal training, before moving into the position of National Fitness Manager at Anytime Fitness Australia. Kate’s holistic view of health and fitness is driven by her passion to educate Australians about the link between physical fitness and mental health. For Kate, it’s all about wellness, movement, and doing what you love.