Trying to build a balanced workout routine can feel like juggling kettlebells.

You’ve got to balance cardio, strength, flexibility, recovery… and still find something you actually enjoy. This is especially challenging when it comes to ol’ boring cardio. 

Solution? VR rowing. 

It’s not just cardio, it’s a full-body experience that works nearly every major muscle group while keeping you engaged in stunning virtual worlds. From the serene lakes of Aiguebelette to the canals of ancient Babylon, HOLOFIT turns your every workout into an adventure.

Why rowing deserves a spotlight in your workout routine

Rowing is one of the most comprehensive full-body exercises out there. A single stroke works about 85% of your muscles, including your legs, core, back, and arms.

As noted in our rowing tips guide, it’s not just about pulling with your arms. In fact, your legs do most of the work during the drive phase. Add in the core engagement to stabilize your spine and the arm/back pull to finish the motion, and you’ve got a workout that combines strength and cardio in every stroke.

And with HOLOFIT, you’re not stuck rowing in silence or staring at a gym wall. You’re immersed in virtual worlds that keep your mind engaged, which in turn helps you push further and row longer.

Pair VR rowing with other workouts

Here’s where the magic happens: VR rowing builds your cardiovascular endurance while toning your upper and lower body, but it’s even more effective when paired with other types of training.

Rowing complements:

• Strength training: Add rowing as cardio on weight training days, or alternate rowing days with bodyweight circuits.

• Flexibility training: Rowing encourages good posture and range of motion. Combine it with yoga or dynamic stretching to stay mobile and pain-free.
• Core work: Every rowing session already engages your abs. Layer in planks or Combo Workouts in HOLOFIT for added burn.

Begin rowing with a full-body 2-week plan

Goal: Build strength, boost endurance, and improve overall fitness
Equipment: Rowing machine + HOLOFIT + optional dumbbells/mat

Day 1: Strength + Row

• Strength training (30 mins) – bodyweight or weights 
• Journey Mode row (15–20 mins)

Day 3: Cardio Burn

• CardioGoals Fat Burn rowing workout (20–30 mins) 
• Optional: Post-row yoga/stretching (10 mins)

Day 5: Active Recovery or Flexibility

• Freestyle session or stretching (15–20 mins) 
• Try rowing in a relaxing environment like Cambridge or Aiguebelette

Day 7: HIIT Row + Core

• CardioGoals HIIT rowing (20 mins) 
• Core finisher: plank variations or HOLOFIT Combo Workout

Day 9: Challenge Day

• Race Mode in HOLOFIT or a Concept2 online challenge session 
• Push yourself with a long-distance row in Babylon or Grand Sablon

Day 11: Strength Focus

• Upper/lower body strength circuits (30 mins) 
• Optional: Short rowing recovery ride (10 mins)

Day 13: Rest or Light Freestyle Row

• Keep your workout streak alive with a gentle row in a scenic HOLOworld

Tip: Use the HOLOFIT Companion App to track your streaks! 3–5 sessions a week is a great benchmark to maintain results.

Ready to Compete? Join a Virtual Challenge

If you need an extra push, join global events like the Concept2 online challenges.

You can log your HOLOFIT rowing distances with your machine, which count toward official events! And let’s be real, rowing across a sunset-lit Cambridge is way more fun than staring at your garage wall.

Plus, HOLOFIT keeps things fresh with:

• • Daily Challenges (2 new workouts every day)
  • Monthly Challenges (complete 12 tasks and earn a certificate!)
  • Seasonal events (4 times per year)
  • Missions (coming soon, an exciting story-within-a-story!)

The HOLOworlds That Rowers Love

Want to train like a pro rower? Step into these iconic environments:

Aiguebelette

Inspired by the 2015 World Rowing Championships. The boat even moves backwards in true rower style. No distractions, just the crystal water and pure rowing zen.

Cambridge

Inspired by the historic Oxford-Cambridge boat race. Glide on the River Thames and enjoy the occasional duck or hot-air balloon.

But why listen to us, when you can get the feedback straight from the donkey’s mouth:

VR rowing takes the benefits of a full-body workout and wraps them in motivation, exploration, and fun. Whether you’re cross-training, chasing a challenge, or just trying to stay consistent, HOLOFIT makes it easy to show up and row your way to results.

So the next time you’re planning your weekly workout routine, skip the fitness guesswork. Just grab your handle, pick your HOLOworld, and start rowing. Your body (and your brain) will thank you.