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10-Minute Water Rower Workout

Get a quick full-body burn with this beginner-friendly 10-minute rowing workout designed to build power and improve form.

1 min read

Wed, Mar 25, 2026

Jared Rodriguez

Fitness Trainer

ACE-GFI, FRC Mobility Specialist, KINSTRETCH, NASM-CES, RMT, TriggerPoint Level II

WORKOUT

OVERVIEW:

Workout Length	10 Minutes
Workout Level	Beginner
Trainer	Jared Rodriguez

Warmup:

Warmup on the Water Rower

Workout

Base/paddle pace interval
Steady pace interval
Race pace interval
Steady pace interval
Race pace interval
Sprint pace interval
Transition into steady pace interval
Race pace interval
Sprint interval
Steady pace interval

Cooldown

Paddle pace cooldown

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10-Minute Water Rower Workout

Get a quick full-body burn with this beginner-friendly 10-minute rowing workout designed to build power and improve form.

WORKOUT