31 Minutes

HIIT Rowing Workout

Short on time? This high intensity interval (HIIT) rowing workout will get your body working FAST.

Weight Loss
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Lose Weight on the Rowing Machine with HIIT

Time is precious. If you're looking to burn maximum calories in 30 minutes, you can't do much better than this HIIT rowing workout. We'll be using short but powerful sprints followed by quick rest periods to keep the intensity high.

Why is HIIT so effective?

HIIT (High Intensity Interval Training) workouts are all about being smart with your training. While low intensity rowing has its benefits, it isn't necessary to spend hours on the rower to lose weight.

HIIT works by alternating short bursts of intense exercise with recovery periods. You will be required to enter the anaerobic zone (80-90% of your max hear rate) due to your limited time resting. This produces excess post-oxygen consumption (EPOC). Resulting in your resting metabolic rate raising for up to 24 hours after your workout. Basically, you'll keep on burning calories long after your workout!

Is HIIT rowing for me?

Do you want to improve your heart, burn off the fat while keeping your body strong? Then it's a resounding yes.

However, be prepared. It is tough. If you're going to do HIIT, especially on a rowing machine, you need to take it seriously. This workout relies on you putting maximum effort in to raise your heart rate in minimal time. No half efforts!

When and how often?

I generally recommend doing this workout 1-2 times a week.

It's great to mix HIIT workouts alongside weekly strength workouts, and potentially endurance workouts, to give your body an all-round regimen. It's also important you incorporate plenty of recovery into the week. I suggest avoiding any intense rowing workouts on the day before and day after taking this workout to ensure you don't burn yourself out.

The HIIT Workout:

Push to max effort during 30 second sprints.
Make sure you're always in control of how fast your legs are moving. Good technique is vital.

WARM UP (10:00)

  1. 5:00 - Row at 20 SPM (Strokes Per Minute)
  2. 5:00 - Row at 24 SPM

INTERVAL 1 (6:00)

  1. 0:30 - Row at 28 SPM
  2. 0:30 - Rest (you can row at very low intensity if you prefer)
  3. Repeat 3 more times.
  4. 2:00 - Rest

INTERVAL 2 (6:00)

  1. 0:30 - Row at 30 SPM
  2. 0:30 - Rest
  3. Repeat 3 more times
  4. 2:00 - Rest

INTERVAL 3 (6:00)

  1. 0:30 - Row at 32 SPM
  2. 0:30 - Rest
  3. Repeat 3 more times
  4. 2:00 - Rest

COOL DOWN (3:00)

  1. 3:00 - Row at 20 SPM