Contact Us
people using Fresh Air Fitness Rower

Cardio Series Part 9: The Self-Weighted Rower

As part of the Fresh Air Fitness outdoor gym equipment cardio range, The Self-Weighted Rower is a great activity to choose for body and mind.

man using Fresh Air Fitness Rower

22nd September 2022

At Fresh Air Fitness, we specialise in the design, manufacture and installation of state of the art, outdoor gym equipment. Any workout feels great when you mix in natural daylight and fresh air and with the largest range of equipment in the UK, we have everything you need for a comprehensive whole body workout session.

Today, we continue to explore the many benefits of our excellent 21-piece cardio range, focusing this time, on the fantastic Self-Weighted Rower. We will be taking a look at the benefits to your mind, body and balance as well as providing the technical specifications and even an easy-to-follow workout plan.


Body Benefits

Rowing is a seriously good workout. Designed to mimic the movement of rowing a boat, this popular piece of equipment is similar to an indoor rowing machine, with the added benefit of it being completely free to use down at your local park or green space. 

Exercising on the Self-Weighted Rower targets a huge range of muscle groups in your body, including the legs, core, and arms. 

Using this fantastic piece of equipment will improve your balance, coordination, and flexibility. The Self-Weighted Rower allows you to set your own pace, making it suitable for all abilities. We also have a Double Rower, suitable for 1 or 2 users. Both products can be used by anyone over 11 and for those under 11 we also have a brand-new Fresh Air Fitness Children’s Rower as well. 


Do you burn calories on the Self-Weighted Rower?

The Self-Weighted Rower works all the major muscle groups and is a great calorie burner. What's more, the pulling movement engages big muscles in your back, posterior chain, and even your arms, giving you some strength training benefits as you perspire.

The average number of calories burned in 30 minutes of using the Fresh Air Fitness Self-Weighted Rower is between 200 to 500, depending on intensity. 

The harder you work the more calories you may burn but it’s important to build up stamina at a pace that suits you.



Developing and toning muscles makes your body stronger, everyday tasks easier and supports long-term weight loss. 

Shedding excess body fat is a huge part of toning your muscles, and the rowing machine has that covered! The less fat you have, the more your muscles can be seen making them appear more toned. 

Moreover, an average of 6 calories per pound per day are burned with muscle tone whereas an average of 2 calories per pound per day are burned with fat, so once you start to strengthen your muscles, toning becomes even easier.


Mood & Mind

Rowing is wonderful for getting you into a peaceful and mentally healthy place as you have fewer external stimuli, compared to other workouts such as running outside, for example.

Rowing can be super meditative as well and as soon as you break into your warm and steady rhythm, you can completely zone out, connect your breath to your body, and simply enjoy the pleasure of movement.


Workout Plan 

With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. Release your arms toward the base and bend your knees to glide back to starting position. Get started with a slow pace for a 5-minute warm up. 

Switch to a medium pace for 5 minutes.

Alternate between a fast pace (1 minute) and a medium pace (1 minute) for the next 5 minutes. 

Then cool down by returning to a slow pace for the final 5 minutes.

Approximate calories burned: 300 in 20 minutes. 

Note: Don’t exert yourself beyond your limits. Talk to your doctor if you have issues with your balance, blood pressure, or heart health to make sure this type of exercise is safe for you.


Technical Specification & Users

The Fresh Air Fitness Self Weighted Rower is suitable for all abilities, from those just beginning their fitness journey to professionals. It’s 65kg in weight, has a length of 1553mm, a width of 962mm, and stands at 1085mm tall. This sizing allows for the equipment to be used by anyone over the age of 11.

For anyone younger than 11 years, we now supply a Children’s Rower as a brand new product in our children’s range. The Children’s Double Air Walker is suitable for KS1 and KS2. You can read more about how this equipment has been designed especially for children under the age of 11.


Arranging an outdoor gym installation

If you would like to find out more about how to install an outdoor gym in your local park, school, or green space, you can complete our brief enquiry form: or call us on tel. 01483 608 860. Our team is here to help answer any questions you may have.

If you would like to find the nearest outdoor gym to you, use our free outdoor gym locator tool.

Back to all blog posts

Make an enquiry

Alternatively, speak to one of our experts: 01483 608 860

Need help choosing the right product?


Find out who uses our equipment