Workout guide

4 WeeksWeight LossIntermediate

Fat Burner Rowing Plan

Use interval training along with long distance rowing to efficiently burn more calories. Sessions run 15–35 minutes with clear warm-up, main work, and cool-down structure.

Follow the same Fat Burner program in Rowing Machine Workouts — preview each workout, get live SPM and rest cues, then save your stats when you finish.

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Jump to program
Fat Burner rowing workout preview showing Week 1 schedule and intensity graph

Boost your metabolism. Burn calories quick.

What this plan includes

  • 4 rowing sessions per week in the guide schedule, mostly 15–35 minutes.
  • Level: Intermediate — target: Lose weight.
  • Structured sessions: warm-up, main set, and cool-down every time.
  • SPM coaching: stroke-rate targets keep intensity honest without guessing.

Who is this plan for?

Use interval training along with long distance rowing to efficiently burn more calories. If you want the full Fat Burner progression beyond this guide, open the program in Rowing Machine Workouts and switch plans from the app.

Live rowing workout screen with SPM target, interval timer, and row recover guidance

Guided sessions

Stay on pace without counting intervals in your head

Live cues show stroke rate, time left, and what comes next. Put attention on breathing and form instead of glancing at the monitor every few strokes.

Completed rowing workout summary showing distance, split, calories, and heart rate

Track progress

See the habit stack up week by week

Each finished workout stores distance, split, calories, and optional heart rate in one place.

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Week 1

Day 1

24 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 4 minutes at 24 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 24 SPM
Cool down
  • 1 minute at 20 SPM

Day 2

21 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 1 minute at 24 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
Cool down
  • 1 minute at 20 SPM

Day 3

30 minutes
Warm up
  • 3 minutes at 20 SPM
Main set
  • 24 minutes at 24 SPM
Cool down
  • 3 minutes at 20 SPM

Day 4

33 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Week 2

Day 1

25 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 4 minutes at 24 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 24 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 2

22 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 1 minute at 24 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 3

30 minutes
Warm up
  • 3 minutes at 20 SPM
Main set
  • 24 minutes at 24 SPM
Cool down
  • 3 minutes at 20 SPM

Day 4

33 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Week 3

Day 1

25 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 4 minutes at 24 SPM
  • 2 minutes rest
  • 4 minutes at 28 SPM
  • 2 minutes rest
  • 4 minutes at 28 SPM
  • 2 minutes rest
  • 4 minutes at 24 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 2

22 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 1 minute at 24 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 3

30 minutes
Warm up
  • 3 minutes at 22 SPM
Main set
  • 24 minutes at 25 SPM
Cool down
  • 3 minutes at 22 SPM

Day 4

33 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 30 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 30 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Week 4

Day 1

25 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 4 minutes at 24 SPM
  • 2 minutes rest
  • 4 minutes at 26 SPM
  • 2 minutes rest
  • 4 minutes at 28 SPM
  • 2 minutes rest
  • 4 minutes at 24 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 2

22 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 1 minute at 24 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 26 SPM
  • 1 minute at 24 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 28 SPM
  • 1 minute at 22 SPM
  • 1 minute rest
  • 1 minute at 24 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Day 3

30 minutes
Warm up
  • 3 minutes at 20 SPM
Main set
  • 24 minutes at 24 SPM
Cool down
  • 3 minutes at 20 SPM

Day 4

33 minutes
Warm up
  • 1 minute at 20 SPM
Main set
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
  • 3 minutes at 22 SPM
  • 2 minutes at 25 SPM
  • 1 minute at 28 SPM
Cool down
  • 1 minute at 20 SPM
  • 1 minute rest

Frequently asked questions

What is the Fat Burner plan in Rowing Machine Workouts?+

Use interval training along with long distance rowing to efficiently burn more calories.

How many sessions per week does this plan include?+

The published schedule covers 16 sessions across 4 weeks, with 15–35 minute sessions. Open the Fat Burner program in the app for the full progression.

Do I need experience on a rowing machine?+

This plan is built for intermediate rowers targeting lose weight. Preview each workout in the app before you start so you know the SPM targets and rest periods.

Can rowing help with weight loss?+

Rowing uses large muscle groups every stroke, which makes it an efficient way to increase daily calorie burn. Combine consistent sessions with sensible nutrition for the best results.

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Train with Fat Burner in the app

Open Rowing Machine Workouts, switch to the Fat Burner program, and follow every session with live SPM and rest coaching.

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