HIIT Rowing Machine Workout: The Ultimate Guide
Cardio is great for burning calories, but not all cardio is created equal. HIIT (high-intensity interval training) is a fast-paced workout that burns more calories in less time than traditional cardio. You can do it at home with a rowing machine and get a killer HIIT workout. If you’ve ever tried that Tabata class or any crossfit class, you know what HIIT is. But just so we’re on the same page, high-intensity interval training means alternating bursts of intense activity with briefer periods of rest. It’s brutal and effective. That’s why we’re sharing these seven HIIT rowing machine workouts to help you torch fat and build muscle fast.
HIIT Rowing Workout 1: 15 seconds on, 15 seconds rest
This one is great for beginners because it’s so simple. You’re going to row for 15 seconds with high intensity, and then you’ll rest for 15 seconds. That’s one round of HIIT rowing. This workout is interval training in its purest form. You want to keep your pace at an 8 or 9 out of 10, which is about as hard as you can go without losing your breath. Row as hard as you can for 15 seconds, and then rest for 15 seconds. That’s one set. Do 5 sets total. This workout should take you about 15 minutes, which makes it a great addition to your morning routine since you can do it while you’re waiting for the coffee to finish brewing.
HIIT Rowing Workout 2: 30 seconds on, 30 seconds rest
This one is exactly like the first workout except you’re extending the periods of intensity and rest. So, you’ll row hard for 30 seconds, and then you’ll rest for 30 seconds. That’s one round of HIIT rowing. You want to aim for a 9 out of 10 intensity level for this workout. You can do this workout indoors or outdoors, but you’ll want to be near water since you’ll be sweating like a pig. This one will take you about 20 minutes, which makes it great for squeezing into your lunch break at work.
HIIT Rowing Workout 3: 45 seconds on, 45 seconds rest
This workout is like the first two, but you’re extending the intervals. So, you’ll row for 45 seconds, rest for 45 seconds, and then repeat. This workout is best done on an indoor rower since you’ll be drenched in sweat after a few rounds. You’ll want to be near a water source for this workout, too. This workout is a great addition to your gym routine since you can do it on the rower while waiting for the rest of the class to finish. This workout will take about 25 minutes, which is plenty of time to kill before heading to work or school.
HIIT Rowing Workout 4: 60 seconds on, 60 seconds rest
This workout is like the first three, but you’re extending the intervals again. So, you’ll row hard for 60 seconds, and then you’ll rest for 60 seconds. This is one of the more challenging HIIT rowing workouts, so make sure you can handle it before attempting it. You want to be at an 8 out of 10 intensity level for this workout. This is another great workout to do indoors since you’ll be dripping with sweat by the time you finish. Be sure to have a water source nearby. This workout will take about 35 minutes, making it a great option for a lunch break workout.
HIIT Rowing Workout 5: 75 seconds on, 75 seconds rest
This workout is like the first two, but you’re extending the intervals. So, you’ll go hard for 75 seconds, rest for 75 seconds, and then repeat. This is a great workout for building strength and endurance. You’ll be using your muscles in a different way than you would in the first three workouts, so you’ll experience new benefits from doing the same workout again. This workout is best done outdoors since you’ll be dripping with sweat. Be sure to have a water source nearby since you’ll need it. This workout is great for a lunch break since it’s quick but effective. It takes about 40 minutes to complete.
HIIT Rowing Workout 6: 100-second sprints with a 50-second rest.
This workout is definitely not for beginners, but if you can handle the intensity, you’ll be rewarded with great results. You’ll sprint as hard as you can for 100 seconds, and then rest for 50 seconds. This workout is best done outdoors since you’ll be drenched in sweat and you’ll need a water source nearby. This one is best saved for a weekend or evening workout when you can be outside or near a water source. This workout is great for building endurance and strength, and it’s a great way to challenge yourself. This workout will take about an hour to complete, so it’s best saved for a weekend day when you can really focus on your workout.
These workouts will help you build muscle, increase endurance, and torch fat. They may seem short, but they are designed to push your body to the limit. Be sure to warm up before each workout and stretch when you’re finished. This is also a great way to add variety to your workout routine. If you do the same workout every day, your body will eventually get used to it and the benefits will stop. These seven HIIT rowing machine workouts will help you stay motivated and on track to meet your fitness goals.