Rowing is a full body workout that can be done for long periods of time. It’s also gentle on the joints and great for cardio. First off, HIIT or High-Intensity Interval Training, is a form of workout that generally combines short bursts of intense exercise with periods of rest or lower-intensity exercise. HIIT rowing workout using a rowing machine, is an intense form of interval training that helps burn fat and tone muscles. This particular HIIT rowing workout does not focus much on the make and model of rowing machine but more on the intensity of the workout. Any rowing machine you own at home will do the trick. This particular 10 minute HIIT rowing workout is an extremely intense but also time saving.
Steps:
- Set the resistance level of the rowing machine to fifty percent
- Strap your feet in firmly in the foot blocks
- Warm up rowing at fifty percent intensity at twenty pulls per minute for two minutes
- Next go one minute at a eighty percent intensity at twenty two pulls per minute
- Recover for the next minute pulling at a relaxed pace and breathe
- Next go one minute at eighty five to ninety percent intensity at twenty four pulls per minute
- Recover for the next minute pulling at a relaxed pace and breathe
- Next go one minute at ninety to ninety five percent intensity at twenty six pulls per minute
- Recover for the next minute pulling at a relaxed pace and breathe
- Next go one minute at ninety to ninety five percent intensity at twenty eight pulls per minute
- Recover for the next minute pulling at a relaxed pace and breathe while preparing for the final intense interval
- Next go real hard for one minute at one hundred plus percent intensity at thirty pulls per minute
- End workout with recovery for the next two minutes pulling at a relaxed pace and breathe
Remember you can extend your workout by starting all over again. As you gain more endurance you may find it helpful to increase your workout duration by tripling or even doubling the time.
A great rowing machine found on Amazon is the Teeter Power 10 Rower .The patented elliptical path lets you switch from a pull motion to a push motion mid-workout to target specific muscle groups while recovering others, defining your legs, back, chest, arms, and core
