HIIT Rowing Workout: Get in Shape Fast

A HIIT rowing workout combines two of the best ways to get in shape. HIIT or high-intensity interval training involves the alternating of fast-paced exercise with low intensity resting/recovery periods. It’s one of the most efficient and effective ways to train.

HIIT helps you burn fat and calories at a faster rate than normal workouts. Many research studies have been done which support the hypothesis that HIIT helps to burn more calories than other exercises done for the same amount of time.

It helps boost your metabolism, oxygen consumption, and heart rate among many other benefits. If you aren’t using this method of working out, then you should definitely give it a try.

Combining high-intensity training with one of the best full-body workouts, rowing, enhances your fitness level very quickly. Rowing is low-impact and easy to learn if you’re a beginner. It’s easy on your joints, muscles, and body in general. Recovery from rowing is much faster than other higher impact sports and exercises.

Support your aerobic health, heart, and lungs by implementing rowing into your workout. You will definitely see a change in endurance and energy levels over time.  It’s simply a great exercise overall, so why not add HIIT?

Warm up

Because you will be working your body very hard on the high-intensity intervals, it’s important to warm up. If you don’t, you’ll risk injury while pushing yourself to row at a fast pace.

Warm-up time varies for everyone, but typically 3 – 5 minutes is enough. During this period, you should be rowing steadily but not too fast. Be sure to engage all of the muscles you will be using while warming up. This will greatly reduce the chance of hurting yourself during the workout.

HIIT Rowing Workout 1 – Great for Beginners 30/30

HIIT Rowing Workout

After you warm-up, then it’s time to start your intervals. The 30/30 is a nice beginner interval workout. The name speaks for itself, 30 seconds of high-intensity rowing followed by 30 seconds of low-intensity recovery rowing. If you are an absolute beginner, you could simply rest for 30 seconds. But I recommend just rowing at a slow pace for the recovery period to keep your muscles moving.

On the high-intensity intervals, you should be utilizing maximum or near max effort. Beginners can start with 10 cycles, which will amount to a 10-minute workout plus warm up time. If you can do more, then feel free to add as many cycles as you want. You can progress to the 60/60 when you are ready.

Rowing HIIT Workout 2 – Great for Intermediate Trainers 60/60

The 60/60 is what you would expect, 60 seconds of high-intensity rowing followed by 60 seconds of resting/recovery rowing. Only do this if you are used to rowing or in fairly good shape, as this is more of an intermediate level HIIT rowing workout. It’s much more difficult to do 60 seconds at high intensity versus 30.

Since this is a more advanced workout, you should be able to do this for a longer time. After you warm-up, start with 10 cycles. This will be a workout of 20 minutes plus warm up time. You can progress or just start with more cycles if you need to.

Workout 3 – Advanced

If you can complete workouts 1 and 2 with ease, then you are ready to level up.

  • Warm-up
  • 2 minutes high intensity
  • 1 minute low
  • 3 minutes moderate
  • 1.5 minutes low
  • 4 minutes moderate
  • 2 minutes low
  • 3 minutes moderate
  • 1.5 minutes low
  • 2 minutes high intensity
  • 1 minute low
  • Max out – high intensity for as long as you can (try for at least 2 minutes)
  • Cooldown

This design will work you hard and have you in shape in no time!

Rowing Machines for Home

If you are looking for a rowing machine, check out our review of the Best Rowing Machines for Home Use. This guide will help you choose what’s right for you. There are many options on the market – some are great, and some are duds. Make sure you do some research before starting your rowing journey. Whether you want to use air, water, or hydraulic resistance, our review shows you some great designs.

Rowing is not easy and that’s why it’s such a great full-body workout. Get in shape even faster by combining a HIIT routine to your rowing workout.

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