{"id":471173,"date":"2026-02-10T18:55:11","date_gmt":"2026-02-10T18:55:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/471173\/"},"modified":"2026-02-10T18:55:11","modified_gmt":"2026-02-10T18:55:11","slug":"i-rowed-every-day-for-30-days-the-surprising-results-changed-how-i-think-about-fitness","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/471173\/","title":{"rendered":"\u2018I rowed every day for 30 days \u2013 the surprising results changed how I think about fitness\u2019"},"content":{"rendered":"

We\u2019ve covered our fair share of fitness challenges here at WH \u2013 some more extreme than others. But as we know, setting realistic, sustainable goals is typically far more effective than going all out on something for a week only to be left burnt out and unmotivated by the end of the challenge. That\u2019s why a challenge that one fitness YouTuber set herself and documented in this <\/a>video<\/a> caught our eye. <\/p>\n

After enjoying rowing every day for one week, the YouTuber, known as Aries online, decided to commit to rowing at least 20 minutes a day for a month, and the results \u2013 both physical and mental \u2013 surprised her. <\/p>\n

The challenge <\/p>\n

As she explains in the video, Aries didn\u2019t have many rules other than the \u2018at least 20 minutes of rowing daily\u2019 commitment. So, as long as she stuck to this, the intensity and structure of the session didn\u2019t matter. <\/p>\n

In fact, variety turned out to be key for maintaining motivation, with Aries highlighting that doing a mixture of intense, coach-led sessions and easier rows kept things interesting. <\/p>\n

\u2018This kept my body somewhat challenged because for the most part, rowing every day for a month kinda gets boring or monotonous,\u2019 she said, adding that following an app with instructors helped keep her accountable and motivated her to a surprising extent. \u2018The instructor’s like give me everything and I can’t not \u2013 she told me I had to,\u2019 Aries recounted after a mid-month row that she had been struggling to motivate herself for. <\/p>\n

That said, easier, self-led days were important, too. For instance, one day Aries put something on the TV and focused on that while simply \u2018going through the motions\u2019 of rowing for 20 minutes. On other days, she did her own sprints and efforts, still challenging herself but not going quite as hard as she tended to with the coached classes. \u2018It’s still 20 minutes of rowing, I would still be sweating at the end of it and I still feel accomplished,\u2019 she added. <\/p>\n

The results<\/p>\n

At the end of the video, Aries said that she went from 228.5lb to 220.7lb after completing the challenge, meaning she lost approximately 7.8lb \u2013 or 3.5kg. However, quite rightly, she added that \u2018not all amazing results are tied to the scale,\u2019 citing other benefits such as visible body composition changes and the mental wins of proving to herself that she could show up every day and get it done. <\/p>\n

\u2018Even on the days I didn\u2019t want to, I made sure I got on the rower and I did it,\u2019 she said. \u2018Yes, maybe those days were bare minimum effort, but even bare minimum is more than nothing.\u2019<\/p>\n

Aries added that she had also improved her endurance (a key, evidence-based marker of longevity) and rowing technique, and gained discipline and determination. <\/p>\n

Related StoryWhy is rowing so good for you?<\/p>\n

So, why is rowing so good for you, then? In short, it\u2019s a very effective full-body workout \u2013 essentially meaning more bang for your buck when it comes to the fitness gains. \u2018Rowing is one of the rare exercises that strengthens your muscles and boosts your cardiovascular fitness at the same time,’ competitive rower and Hydrow<\/a> athlete Sera Moon Busse previously told WH<\/a>.<\/p>\n

Personal trainer and senior director of exercise science at Ergatta<\/a>, Chris Chang, CPT, also confirmed that it can help support weight loss if that is your goal. \u2018Improved anaerobic conditioning plus muscular endurance<\/a> supports weight management,’ he explained, also pointing out that rowing machines can be used for steady-state cardio (aka Zone 2<\/a>, which burns calories) or high-intensity interval training (HIIT)<\/a>, which burns calories and builds strength. In other words, it\u2019s highly effective for relatively fast body recomposition<\/a>. <\/p>\n

Whatever your goal or experience, then, it might be time to hop on the rower. You don\u2019t need to follow a complicated, intense session the first time, either\u2026 An episode of Friends is around 20 minutes \u2013 take that as you will. <\/p>\n

Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n

Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n

Click here<\/a><\/p>\n

\"4<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n