Need a rowing workout you can do even when motivation is low?

This 25 minute follow along rowing workout is designed to help you get moving, settle in, and build fitness without needing to smash yourself. We’ll row for 21 minutes at a comfortable low intensity, then finish with a 4 minute cool down.

Today’s focus is on making the stroke feel simple: sitting well, connecting through the feet, relaxing the hands, and finding a steady rhythm you can actually maintain. I also talk about why showing up matters, even on the days when your brain tries to talk you out of it.

🚣 Today’s EXR course is Rod Eyot Loop.

⏱️ The workout is 25 minutes long. The full video is longer because there’s an optional stretching section and post-row chat afterwards. Stay for it if you can, but if you’re short on time, you can finish after the cool down.

This workout is ideal if you want to:

✅ Get fitter without going flat out

✅ Build a consistent rowing habit

✅ Row when motivation is low

✅ Improve your technique without overthinking it

✅ Feel better after 25 minutes on the rowing machine

Whether you’re on a Concept2, RowErg, or another rowing machine, press play and row along with me.

⚠️ Please make sure you’re healthy enough to exercise before taking part. If you have medical concerns, injuries, or health conditions, speak to a qualified healthcare professional first. Stop if you feel pain, dizziness, or unwell.

CHAPTERS

00:00 Welcome & Workout Overview

01:11 Rowing Machine Setup & Technique

02:58 Start Rowing

23:07 Cool Down

28:58 Optional Stretching & Post-Row Chat

40:30 Final Thoughts

🚣 Row along every weekday — workouts uploaded daily.

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But seriously - just keep watching, that's all I ask!!

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

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Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

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