Indoor rowing primarily works the cardiovascular systems with typical workouts consisting of steady pieces of 20–40 minutes. Interval training is also commonly used in indoor rowing. While cardio-focused, rowing also stresses many muscle groups throughout the body anaerobically, thus rowing is often referred to as a strength-endurance sport.
In addition to the high levels of fitness attained, rowing is an intense calorie-burning exercise. Although rowers with less ability and training will burn fewer calories, the ergometer is an excellent tool for use in a weight-loss program.