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Cardio and Aerobic Equipment Fitness Training

What are the Benefits of a Rowing Machine?

What are the Benefits of a Rowing Machine? When we open up history books, we see the existence of rowing machines through time. Several variations of a rowing machine for different purposes have existed since the fourth century! While the Greeks used rowing machines as a training device to prepare their soldiers for the sea, others used it as a punishment. Nevertheless, since this exercise method has lasted a few millennia, it has to be an effective one. The modern version of the rowing machine is present in every gym. Rowing machines are also called ergometers or ergs that use both your upper and lower body parts during a rowing exercise. You do not have to be a competitive athlete to use a rowing machine and enjoy its benefits. Moreover, rowing has great benefits for the heart and the lungs.

Are Rowing Machines Useful?

A rowing machine is great for a full-body workout. It is low-impact with a high cardiovascular workout with little to no technique required. As opposed to other exercise machines, a rowing machine is lighter in weight and easy to store and comparatively cheaper to buy. Moreover, they are a lot safer to use than other fitness equipment.

Photo Credit to Andres Ayrton

Can you Get in Shape Just by Rowing?

People often start to see noticeable results within a few weeks of a consistent workout regime. However, drastic results can be seen after 90 days since rowing is a calorie-burning exercise. Rowing exercise quickly strengthens the body by using muscle groups in the upper and lower body parts. It is especially great for the shoulders, abs, arms and shoulders. 

Photo Credit to Andres Ayrton

Does Rowing Burn Belly Fat?

Rowing helps in burning belly fat when combined with a proper diet. You start to lose weight in the form of fat loss when the fats mobilize and are used as energy. Cutting down on calories and a high intake of nutrition will help you burn fats faster. Increasing the intake of more vegetables and switching to zero-calorie drinks gives quicker results. Several studies show that a good combination of cardio exercises and resistance training is ideal for losing fats, especially belly fat.

Are 20 Minutes of Rowing Enough?

According to studies, the endorphins and neurochemicals released during a workout usually kick in at the 20-minute mark. Any workout that lasts for 20 minutes influences the entire body and you will feel good for hours to come. The same goes for rowing machine exercises. It is important to take it slow when starting the workout and gradually increase the time. Another thing to keep in mind is to rest in between exercises. This will ensure that you do not experience workout burnout. Moreover, a 30-minute rowing machine exercise will give you enough time for a warmup and cooldown. This period is highly engaging with a full-body workout.

Photo Credit to Tima Miroshnichenko

Where Can I Buy a Rowing Machine?

Rowing machines are readily available and cost a lot cheaper than other exercise equipment. However, at Pacillo, you will find some great options of rowing machines that you can use at home or get one for your commercial gym.


  1. Rachel Grice, How Long Does it Take to See Results from Rowing? Live Strong. January 20, 2022. URL: 
  2. Daniel Preiato, Rowing for Weight Loss: Calories Burned, Workout Plans and More. Healthline. June 24, 2020. URL:
  3. Hydrow. How Long Should You Workout on a Rowing Machine? December 14, 2020. URL:,for%20a%20HIIT%20workout!)
  4. Steve Hoyles, Is the Rowing Machine a Good Workout? Live Science. October 25, 2021. URL:
  5. Sarah Kester & Nicole Davis, The Benefits of a Rowing Machine. Healthline. December 17, 2021. URL:
Fitness Training

The 30-Minute Full Body Workout

Do not have an hour or two to spend at the gym? Even a 30-minute full-body workout is enough if done the right way. It can target all your muscle groups and give you the burn for the day. So, if you are looking for a half-an-hour sweat session, this blog is for you. Following is an exclusive 30-minute which can help you get that fit body:     
  •   Inchworm- Stand tall with your feet wider than the hips and knees slightly bent. Tighten your core and hinge at the hips to reach the ground. Then, stroll out into the plank position. The body should be in a straight line from shoulders to heels. Now move your hands back towards the feet, into the standing position. Continue for a minute, followed by a 15-second rest.
  •   Pushup- Get in a plank position with your feet apart (slightly more than the hip-width). Bend your elbows, forming a 45-degree angle from ribs. Your lower body must form a straight line, and your chest should be a few inches above the floor. Get back in the plank position by pushing up through your hands. Perform ten reps and rest for 15 seconds.
  •   Single-leg row- Grab dumbbells in both hands and stand erect. Get into the starting position by bending in to lower the chest. Extend your left leg straight backward, parallel to the floor.  Then, extend your arms downwards. Then, bend the elbows and row the dumbbells to the side. Pause for 1-2 seconds, then extend the arm downwards and return to the starting position. Perform five reps, switch legs, and repeat the exercise. Take a 15-second rest before switching to the next exercise.
  •   Squat-floor taps- Stand with your feet hip-width apart and place your hands at the sides. Jump feet apart and get into a squat position while leaning the core forward and touching the left hand to the ground. Reverse the movement by pressing through the feet and get back to the starting position.  Repeat, touching the other hand to the ground. Perform this exercise for one minute and then rest for 15 seconds.
Caucasian young female athlete practicing on blue studio background in neon light. Sportive model training her upper body with weights. Body building, healthy lifestyle, beauty and action concept.
  •   Abs dumbbell thread- Lay your feet flat on the floor and bend your knees. Hold the dumbbell by the ends. Then, slightly lean back and lift your legs while engaging the core. Your legs must be parallel to the ground. Perform the scissor movement using your legs while passing the dumbbell from one hand to another between legs. Perform this exercise for a minute and then rest for 15 seconds.
  •   Plank knee-to-elbow- Get in the high plank posture. Lift the left foot away from the floor and towards the left elbow. You must ensure that your hips are levelled and your back flat. Return to the starting position. Then, repeat on the other side. Perform ten reps of each side. Before switching to the next one, rest for 15 seconds. Then, do the same exercise using your left foot and right hand and then your right foot and left leg. Perform ten reps of each set.
Plank with knee to elbow. Positive fit young woman with bun hairstyle and in tight sportswear smiling and practicing, doing abs exercise. indoor studio shot illuminated by sunlight from window

About the business

It is an effective workout routine, both as cardio and strength training. You must perform all the exercises with the proper structure and position. Further, if you are looking for the right place to buy fitness and gym equipment, Pacillo’s Fitness Gear is the best choice. We hold an excellent reputation for our good quality products and efficient services. For more information about us, you can contact us at 800-223-5526, connect through email at or fill the contact form.
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