Tired of the Treadmill? Try This Instead

070329-N-8923M-029  ATLANTIC OCEAN (March 29, 2007) Ð Lt. Shaun Estep of Strike Fighter Squadron (VFA) 37, the "Raging Bulls", prepares for the physical readiness test (PRT) on a rowing machine aboard Nimitz-class aircraft carrier USS Harry S. Truman (CVN 75). Truman is underway conducting Tailored Ship's Training Availability, a standard used to evaluate a ship's readiness for deployment. U.S. Navy photo by Seaman Kevin T. Murray Jr. (RELEASED)

Thanksgiving is right around the corner and winter is approaching. For soccer players looking to stay fit, those cold winter months can be a challenge. Running indoor on a treadmill is a tried-and-true technique, but for many, it gets boring after a while.

If you’re tired of running on a treadmill during the winter months, can you still get the same type of cardio workout?

You certainly can! Jump on the row machine because it’s better than the treadmill.

It works more muscles including your shoulders, traps, triceps, pecs, biceps, core, quads, hamstrings and calves.

The row machine will also boost your cardio. I have personally found that rowing at a 7 resistance really works the whole body.

Below are a few great booster workouts on the row machine to cap off your gym session and keep you in shape during the winter months.

Interval Training – Sprint row for 1 minute and then rest for 1 minute for a total of 10 minutes (working for 5; resting for 5). How many meters can you row? See if you can row farther each time you interval train on the row machine.

Descending Workouts

Row for 1000 meters; rest for 2 minutes

Row for 750 meters; rest for 1 minute

Row for 500 meters; rest for 30 seconds

Row for 250 meters

Rowing for Distance – A good pace is to be able to row 500 meters in 2 minutes for 10 minutes. If you want to step it up a notch, then try to row 2,000 meters in 7 minutes.

Have you tried any of these workouts on the row machine, or do you have another way to stay fit during the winter months? If so, let us know in the comments.


Want to improve your soccer game?

Download our free ebook with our best soccer training content.


  1. Dean says:

    The row machine is a beast. When you have the tension turned up, that thing will wear you out. Excellent cardio workout.

Speak Your Mind



Affiliate Disclosure and Privacy Policy