Go Row Indoor 20-minute workout - The original workout

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Join Clare, Ashley and Yewande for a 20 minute class on the indoor rowing machine.
Warm up, start rowing and get fit by rowing along with the guys. Indoor rowing is the perfect workout, helping you to get fit and tone-up, fast.
It's easy to get started and you'll see the benefits of indoor rowing in no time.
Here are some exercise adaptions for the circuit exercises you can use if you have an impairment.
If you can't do a squat, you can do a resisted crunch using dumbbells or a resistance band attached to the front of the machine.
If you can't do a bicycle crunch you could do a seated twist with no leg movement or an upright twist using your shoulders only.
If you can't do a walkout you could do a lunge, or a lateral raise using dumbbells or tricep extensions using a resistance band attached to the back of the machine.
For more information on adaptive indoor rowing head to the British Rowing website 👉 goo.gl/y3XMjw
Join the fitness revolution - Go Row Indoor.
www.britishrowing.org/indoor-rowing
Facebook: BritishRowing
Twitter: @BritishRowing
Instagram: @britishrowing
LinkedIn: www.linkedin.com/company/british-rowing

British Rowing
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  • Stockton Rails

    Stockton Rails

    2 օր առաջ

    Thanks to you and your team for posting this awesome workout video- I love it! For me, I do the first part of the workout (incl the warmup and the set of 4 tabata pushes) a total of three times, with a short 1min break between each of those sets. After this, I do a separate set of strength training exercises for the upper body, core and legs... and after all of that I’m pretty much spent. I listen to this video every time while working out to it- thank you for being part of my rower workout (and my cardiac rehab).

  • BJ Murray

    BJ Murray

    28 օր առաջ

    May I just say that your genuine positivity and help are rare to see in trainers. (either yelling at you, or fake). Thanks so much! great class.

  • Picante Training

    Picante Training

    Ամիս առաջ

    Very good one. Thank you so much!

  • Kim W

    Kim W

    Ամիս առաջ

    I love this. Also helps me improve my form to try to match the instructor. Good workout!!

  • John Wade

    John Wade

    Ամիս առաջ

    So this is how our guys work - hmmm...

  • ATOM

    ATOM

    Ամիս առաջ

    땡큐

  • Robin Martinez

    Robin Martinez

    2 ամիս առաջ

    so really, how far back should one lean backwards? I do not want to injusr my back--I go to where I am comfortable--I figure as my back gets stronger, I will be able to lean back more.
    Any thoughts form you more experienced rowers, I am quite new to this.

  • Ning Zhang

    Ning Zhang

    2 ամիս առաջ

    Love this class with all the stretching. A lot of fun.

  • Farm Kess

    Farm Kess

    2 ամիս առաջ

    Nice video but why that irritating back ground music?

  • Angelica Garza

    Angelica Garza

    2 ամիս առաջ

    I really enjoyed this workout. I would be cool if you could do like a race with the views (show your monitor stroke rate) and pust us through another short HIT workout.

  • Ivette Romero

    Ivette Romero

    3 ամիս առաջ

    Today I woke up with no motivation..I finished this work out super motivated and happy thank you

  • Thuy Tran

    Thuy Tran

    4 ամիս առաջ

    How many calories can we burn in this session?

  • Alfredo Arcieri

    Alfredo Arcieri

    4 ամիս առաջ

    Love these 20 min videos! Perfect for daily workout in quarantine

  • Carolyn K

    Carolyn K

    4 ամիս առաջ

    All of your workouts are fantastic Clare! They are a bright spot in my day during the pandemic.

  • Michael Post

    Michael Post

    5 ամիս առաջ

    The best single exercise a person can do for overall conditioning.

  • Tristan Mestroni

    Tristan Mestroni

    6 ամիս առաջ

    Approximately how many calories does this workout burn?

  • SABR Sabr

    SABR Sabr

    7 ամիս առաջ

    I am beginner and this video is helping me right now, thanks for sharing.

  • Angela Beddard

    Angela Beddard

    7 ամիս առաջ

    Had a rowing machine for years !! Never used it but as covid hit and palates classes were cancelled , I decided to have a look and found this video . Loved it will be my regular routine for now .

  • LaToi Journey

    LaToi Journey

    7 ամիս առաջ

    Just purchased a rower and you were my first workout! It was great! Thanks!

  • Mr J

    Mr J

    7 ամիս առաջ

    1aboveu.com

  • Sarah Vincent

    Sarah Vincent

    7 ամիս առաջ

    Just to say the mans arm are too low in the income

  • Greg Weiss

    Greg Weiss

    8 ամիս առաջ

    Hey 👋🏼 well one on a great video. I'm using this as my go to routine when I row. From strength 💪🏽 to strength 💪🏼 guys!

  • kelly hookway

    kelly hookway

    8 ամիս առաջ

    Found this video after getting my first ever rowing although i'm having trouble seeing my monitor on my rower as visually impaired and it starts beeping after rowing two minutes....if anyones got any suggestions as wanna work at this.

  • Kieran Hannon

    Kieran Hannon

    9 ամիս առաջ

    Thank you. Getting back into rowing after years away from training. This really helped this morning

  • mmss

    mmss

    9 ամիս առաջ

    Wonderful

  • Markeisha Murrell

    Markeisha Murrell

    9 ամիս առաջ

    Are you able to tell how many rowing strokes are needed to make a meter? My rowing machine only counts strokes. I need 5000 meters in 25 minutes

  • Estrella Ochoa

    Estrella Ochoa

    10 ամիս առաջ

    I am a beginner, can I do this routine?

  • Valerie

    Valerie

    11 ամիս առաջ

    Thank you for posting! So far this is the best rowing workout! 😊

  • dios del tiempo

    dios del tiempo

    Տարի առաջ

    Perú

  • Clarissa dos Santos

    Clarissa dos Santos

    Տարի առաջ

    Marvellous ! Thank you!!

  • lineo

    lineo

    Տարի առաջ

    Recently started rowing and your videos are awesome.

  • Mike Giblin

    Mike Giblin

    Տարի առաջ

    Thank you

  • lineo

    lineo

    Տարի առաջ

    Loved it. Totally

  • Nick Howarth

    Nick Howarth

    Տարի առաջ

    First time beginner, followed along last night, nearly died but kept up. I've just been building up to 15 minute non stop row so far as my PM is away for fixing, and this felt good after doing. Thanks a lot!

  • Jasmine C.

    Jasmine C.

    Տարի առաջ

    row row row your boat, gently down the stream......

  • Uwe W

    Uwe W

    Տարի առաջ

    Perfect that helps me so much

  • Nora Muldowney

    Nora Muldowney

    Տարի առաջ

    I rowed for 30 mins tonight I'm proud of myself 💪😏and to all the other people out there enjoy the rowing keep it up 😂😂 😂

  • Newts

    Newts

    Տարի առաջ

    The Concept 2 screen should show in the the corner of the You Tube screen for better communication.

  • K.A. Sharmella

    K.A. Sharmella

    Տարի առաջ

    My goodness. How to row continuosly for 20 mins?? To complete a 500m race in 2.47 mins itself is damn tiring. The most, i have pushed myself is 3 reps which is about 1500m with a few mins of intervals in between. At what pace do you row for 20 mins??

  • Jupe367

    Jupe367

    Տարի առաջ

    I want to buy a rowing machine. This is good equipment for a full-body workout.

  • Bardo Thodol

    Bardo Thodol

    Տարի առաջ

    That guy is doing properly!

  • Bardo Thodol

    Bardo Thodol

    Տարի առաջ

    You shouldn't lift the heals

  • Bardo Thodol

    Bardo Thodol

    Տարի առաջ

    I just came hee to hear the noise of the concept 2! Oh I love it!

  • Ana

    Ana

    Տարի առաջ

    Loved it!

  • Sea Bear

    Sea Bear

    Տարի առաջ

    Godsend. Thanks BR 🙏♥️

    • Mike

      Mike

      Տարի առաջ

      Utube a video called are you a good person by living waters

  • XXLStrength

    XXLStrength

    Տարի առաջ

    nice video thanks.. greetings from Germany

  • Cue View

    Cue View

    Տարի առաջ

    26SPM is the hard you can? 😂😂😂

  • NolTee2

    NolTee2

    Տարի առաջ

    I burned 86 calories. It ain't enough. I need s more intense session💪

    • Miss G

      Miss G

      Տարի առաջ

      Just row for one hour you will burn between 600-700 calories just a slow phase.

  • Rick Eden-Smith

    Rick Eden-Smith

    Տարի առաջ

    Great workout! Will use this with clients! Thank you 🙏

  • Slaylikebeaukay

    Slaylikebeaukay

    Տարի առաջ

    Brilliant thanks very much

    • Slaylikebeaukay

      Slaylikebeaukay

      Տարի առաջ

      Had my third workout to this very enjoyable

  • Siegmund Eduard Zebrowski

    Siegmund Eduard Zebrowski

    Տարի առաջ

    Hey boss, leave your heels on the footrest! FIX YOUR HEEL RAISE!

  • Julio León

    Julio León

    Տարի առաջ

    Thanks Clare!!!!

  • ackyash

    ackyash

    Տարի առաջ

    What resistance setting to use for this?

    • Maria KR

      Maria KR

      Տարի առաջ

      ackyash damper settings on anywhere from 2-4

  • branden acey

    branden acey

    Տարի առաջ

    wow is all i can say absolutely enjoyed it ive been looking for a good rowing exercise for months but they bored me to tears, but i enjoyed this challenge so much as its not the usual boring exercise thats way out of reach ...well done

  • Mark Griffiths

    Mark Griffiths

    Տարի առաջ

    Great workout with great variation of exercises and activities. Thanks, I’ll certainly be doing this again!

  • Tommy Jones

    Tommy Jones

    2 տարի առաջ

    https://youtu.be/QAN5kBsdXTs

  • Skeeter Pants

    Skeeter Pants

    2 տարի առաջ

    I really feel good after this workout. Athankyaverramuch....

  • GoRow Studios Hoboken, NJ

    GoRow Studios Hoboken, NJ

    2 տարի առաջ

    Nice name

  • Norma s

    Norma s

    2 տարի առաջ

    Im hooked. thank you!

  • Mattia Bianucci Trainer

    Mattia Bianucci Trainer

    2 տարի առաջ

    This is magic! :D

  • jtcber

    jtcber

    2 տարի առաջ

    How do you set the HIIT up on the screen?

  • Bridget Hold

    Bridget Hold

    2 տարի առաջ

    Coach- body’s over first then legs and you have to relax your shoulders and arms and toes stay flat on the foot stretcher other than that really good strokes

  • Antoinette Hug

    Antoinette Hug

    2 տարի առաջ

    Very cool video, it motivated me to do another one tomorrow! Just one request: Stretching etc: Could you also show shots from other angles so I can make sure I am doing these right? Thanks. Please keep it up!

  • Trailing Arm

    Trailing Arm

    2 տարի առաջ

    Surely machine rowing should replicate the real thing, that is, in a boat? Watch a YouTube video of the Oxford Cambridge boat race and you'll see that the hands come into the solar plexus area and the back comes to the vertical, nothing more. The action you're demonstrating here looks awkward in the finish of the stroke and looks capable of causing injury in the unfit/unpractised.
    I only rowed for a couple of years in eights (boats) but since then I've kept fit partially on a rower and have always imagined myself back in the boat. No injuries and a very good resting heart beat for a 58-year-old. I would be interested in your thoughts.

    • British Rowing

      British Rowing

      2 տարի առաջ

      Hi! The technique used in our Go Row Indoor workout videos is British Rowing technique, used by the GB squad. It has been simplified to the basics for the indoor rowing machine making it easier to pick up and follow for anyone who wants to give indoor rowing a go, whilst still being safe and effective.

  • RESIDENT OUTDOORS

    RESIDENT OUTDOORS

    2 տարի առաջ

    Excellent.. really enjoyed every minute.. excellent instruction all the way through. Top class. 👍👍👍👍👍

  • BigMcLargeHuge

    BigMcLargeHuge

    2 տարի առաջ

    My daughter, wife, and I have been doing this one every other day. Love this workout. Feeling great afterwards and can definitely tell the difference. Thank you so much for this.

  • robert simpson

    robert simpson

    2 տարի առաջ

    Concept 2 is an awesome machine.

    • Just Debbie

      Just Debbie

      10 ամիս առաջ

      @robert simpson I'm gonna have to check out the price for concept now. I got the BodyMax because it was cheaper and the reviews seemed very positive.

    • Just Debbie

      Just Debbie

      10 ամիս առաջ

      @robert simpson I got my BodyMax cheaper than the concept. I think it's even a bit cheaper to buy now. The resistance is so much better than concept.. you can get a bloody hard workout if you think you can do it. The top resistance on the concept.. meh.

    • robert simpson

      robert simpson

      10 ամիս առաջ

      @Just Debbie yes it is pretty much the same machine mechanically, the monitor and it's capabilities set them apart. Plus the body Max is more expensive, which makes no sense.

    • Just Debbie

      Just Debbie

      10 ամիս առաջ

      @robert simpson I'm just saying, when at the gym I have to use what they have which is concept2, and I was gonna buy one but then I went to my usual fitness store online and saw their one, read the details and reviews, took the plunge - because it's a fair amount of money to spend in one go online, and then waited for delivery. And I was not disappointed! It's a wicked machine - BodyMax Infinity R70i. That's all 😊

    • robert simpson

      robert simpson

      10 ամիս առաջ

      @Just DebbieBy all means, please enlighten me...

  • Frances M

    Frances M

    2 տարի առաջ

    Very good work out. I have a new row machine and was looking for various workouts. Thanks!

  • Ahmed El Khadem

    Ahmed El Khadem

    2 տարի առաջ

    Great video! Shout-out from Cairo 👍

    • Michael Choudhury

      Michael Choudhury

      2 տարի առաջ

      agree!

  • TheHudsonSpeeder

    TheHudsonSpeeder

    2 տարի առաջ

    Fantastic video. I'm a leisure Cyclist @ 60 years old. Cycling 3 days a week and Rowing this video 2 times a week. Great Compliment to my cycling. Thanks for the video. Just saw your # 3 Video and will give that a go!

  • 730 Sage Street

    730 Sage Street

    2 տարի առաջ

    This was fantastic, thank you so much. I have been looking for a "class" I could follow at the gym that would keep me on the rowing machine for longer than 5 minutes. This did it and left me wanting more!

    • GoRow Studios Hoboken, NJ

      GoRow Studios Hoboken, NJ

      2 տարի առաջ

      check out my class!

    • British Rowing

      British Rowing

      2 տարի առաջ

      We're so glad to hear you're enjoying the workout videos. If you'd like more indoor rowing tips, workouts and news sign up for our Go Row Indoor newsletter 👉 goo.gl/sX8YM7

  • A Zi

    A Zi

    2 տարի առաջ

    Those heels need to stay down! All three participants in this video have their heels move so much off the plate!

  • Lemuel Torrescrispin

    Lemuel Torrescrispin

    2 տարի առաջ

    It was awsome thank you i dont have many options i will follow your channel

  • Kara Collins

    Kara Collins

    2 տարի առաջ

    Great video and workout Claire. Thank you from Connecticut, USA.

  • Turboweevel

    Turboweevel

    2 տարի առաջ

    I nearly died here, 10/10 would row again.

  • Adam Roche

    Adam Roche

    2 տարի առաջ

    Just got a rowing machine and looked for a vid and found this and i have done the workout. Excellent thankyou for posting

    • Adam Roche

      Adam Roche

      2 տարի առաջ

      Thankyou have signed up just now,

    • British Rowing

      British Rowing

      2 տարի առաջ

      We're so glad to hear that Adam, If you'd like more indoor rowing top tips and workouts from us sign up to the Go Row Indoor newsletter here: goo.gl/4RJrHK

  • kimkhebert

    kimkhebert

    2 տարի առաջ

    LOVE IT THANKS!!

  • Louise Rogers

    Louise Rogers

    2 տարի առաջ

    New to rowing workout but really enjoyed this and has made me change my technique, thanks.

  • anthonyallen146gmai

    anthonyallen146gmai

    2 տարի առաջ

    this is a great workout!! could you post some more please?! Thanks

    • British Rowing

      British Rowing

      2 տարի առաջ

      Glad you like the video, we have another video on our channel and more will released through our Go Row Indoor newsletter, sign up here: goo.gl/GfBonz

  • Steve L

    Steve L

    2 տարի առաջ

    Come on BR! Whilst I still train to this video after its improvements over the previous, with your wealth and depth of knowledge, surely a few more real time training videos covering sprint racing then head racing are much long overdue. Some of us have to spend hours in a garage at home training on an ergo so quality real time coaching from the experts is priceless. Remember, there's a lot of us BR members out here without the luxury of a gym or professional coaching. Good luck to all racing from local regattas to the World Cup series this summer 🏅

    • Leroy brown

      Leroy brown

      2 տարի առաջ

      BALLOCKS.......

    • Steve L

      Steve L

      2 տարի առաջ

      I have and that was the video I was commenting on having used both versions regularly since their release. I would like to think we would have a few more by now! I know they take time to set up but surely with the coaching experience at BR we long term members could do with a few more by now rather that pointless discounts from Snow+Rock etc. We are all amateurs out here in the real world and most masters like me get very little or no professional training through our clubs so "every little helps!" 😎

    • British Rowing

      British Rowing

      2 տարի առաջ

      Hi Steve, We're glad you like our workouts, have you seen our most recent 20 minute workout on our channel? We're working on more workouts as we speak so keep an eye on our channels. British Rowing.

  • GoRow Studios Hoboken, NJ

    GoRow Studios Hoboken, NJ

    2 տարի առաջ

    ???

  • Peter Oakes

    Peter Oakes

    2 տարի առաջ

    Have been rowing on C2s for many years. Yet this video made me rethink a number of critical elements to focus on and improve upon. Its not designed to be a hard workout per se, but what it intends to deliver, it does so excellently. Well done.

    • Joel C

      Joel C

      Տարի առաջ

      What does it intend to deliver? I have been doing this six days a week for the past 5 weeks but I am not sure what are the results I should be expecting to see and when. Thanks in advance for your comments..

  • Hell Fire

    Hell Fire

    2 տարի առաջ

    شكرا لكم انكليزي no ههنننن الماني فار

  • Andreya Feitosa

    Andreya Feitosa

    2 տարի առաջ

    Beautifully executed! 👏🏼👏🏼😊

  • Beth Watson

    Beth Watson

    3 տարի առաջ

    Love to row! Quick to raise heart rate and working my entire body! Thank you!! 💕

  • Alison Morris

    Alison Morris

    3 տարի առաջ

    Hi Clare, I’m a senior member of the Welsh Coastal squad. We use your video for our training sessions. We would really appreciate some advice or pointers to continue to develop our indoor training. This is the email for our ladies captain Tyennemorgan@gmail.com. Many thanks Alison

  • Tony Sousa

    Tony Sousa

    3 տարի առաջ

    Great video. Thanks for sharing. TT

  • Gonzalo Lagarini

    Gonzalo Lagarini

    3 տարի առաջ

    Good to start...what is the next workout? Thanks

    • British Rowing

      British Rowing

      3 տարի առաջ

      Our new workout video is live on our channel, check it out and let us know what you think? British Rowing.

  • jo harrison

    jo harrison

    3 տարի առաջ

    Yes,can we have more of these please!!

    • British Rowing

      British Rowing

      3 տարի առաջ

      Yes, you can Jo! The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Cathy Crawford

    Cathy Crawford

    3 տարի առաջ

    Please do more!! i am a beginner and i love this video!!

    • British Rowing

      British Rowing

      3 տարի առաջ

      Your wait is over Cathy! The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • casey shepard

    casey shepard

    3 տարի առաջ

    Well, that's exactly what I was looking for. thanks for doing this.

    • British Rowing

      British Rowing

      3 տարի առաջ

      The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Deanna Lang

    Deanna Lang

    3 տարի առաջ

    Not much rowing, and why so slow? How about some music.... So boringggggg

  • Papa Shuk

    Papa Shuk

    3 տարի առաջ

    Question- just starting and having a hard time with the slower lower stroke rates. Is the stroke rate based on the pull,the release or both? Seems like my easy rate is around 20 and pretty easy. I set the drag at about 110-115. Any advise?

  • David Cornelis

    David Cornelis

    3 տարի առաջ

    I did this workout yesterday and if my legs could talk they would be screaming at me. It sure is a fun workout and in my humble opinion far more effective than a steady state 40 mins on the erg. Thank you for posting this video!

    • Nicholas Dreesen

      Nicholas Dreesen

      Տարի առաջ

      Nothing is more effective than good ol' steady state

    • British Rowing

      British Rowing

      3 տարի առաջ

      Glad you liked it David.The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Pentti Soini

    Pentti Soini

    3 տարի առաջ

    Nice video but not too much to do with rhythm really. Drag factor is too high which makes legs slow and heels almost hit the seat, i.e. catch starts in dead angle.

  • Jonathan Abra

    Jonathan Abra

    3 տարի առաջ

    Like many others here I would really welcome more of these. Used this one with our juniors as part of our winter training and found it really well structured

    • British Rowing

      British Rowing

      3 տարի առաջ

      It's great to hear you have found the video useful for your junior training Jonathan. We have launched the highly anticipated follow up video on our channel today. Check it out and let us know how you get on? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Carl Carver

    Carl Carver

    3 տարի առաջ

    Best training video i have seen and used so far. We need more like this! maybe videos that build up the intensity and duration would be great.

    • British Rowing

      British Rowing

      3 տարի առաջ

      The wait is over Carl! The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Dergelijke Strapatsen

    Dergelijke Strapatsen

    3 տարի առաջ

    nice workout. a little light so did it 3 times. would love to see more classes :) thanks!

    • British Rowing

      British Rowing

      3 տարի առաջ

      The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Mike Gelder

    Mike Gelder

    3 տարի առաջ

    Good vid, more please! Think you might have just converted me to YT fitness sessions

    • British Rowing

      British Rowing

      3 տարի առաջ

      Your wait is over Mike! The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.

  • Steve L

    Steve L

    3 տարի առաջ

    Thanks British Rowing as this is the first thing you've done that makes my annual racing licence fee worth it. Surely you could easily (and cheaply!), produce a suite of these covering abilities (I'm biased so masters pleaseeee), covering sprint and head training but in real time as this video (makes the hours of solo ergo work fly by), very motivational.
    Thanks in advance - Steve

    • British Rowing

      British Rowing

      3 տարի առաջ

      Hi Steve, We're happy you like the video. We have taken on board everyone's feedback and have produced additional Go Row Indoor workout videos, for a variety of participants. The highly anticipated follow up video is now live on our channel. Check it out and let us know what you think? To get exclusive access to all of our new training content sign for our #GoRowIndoor newsletter here 👉goo.gl/TkFdaa. British Rowing.