This article covers two of our favourite things at Exercise.co.uk; rowing and HIIT workout training. Both of them are at the top of their game and provide some of the most effective forms of exercise that you can find. When you put the two together, you can really work wonders for your whole body and help yourself push towards literally any fitness goal. It really is that incredible.

The Benefits of Rowing

Man struggling on a rowing machine

To understand what makes our 20 minute HIIT rowing machine workout so incredible, a great place to start is by looking at the amazing benefits that a rowing machine has to offer.

In fact, rowing is actually one of the best cardiovascular exercises that you can possibly choose to do. It's a compound exercise that uses multiple muscles, and that's great for multiple things, like:

  • Increased Heart Rate
  • High Calorie Burn
  • Low Impact Exercise
  • Variable Resistance
  • Toning Potential

Because of the complex motion using your whole body, it's an incredibly effective cardio exercise, perfect for getting your heart rate up and reaching your 150 minutes a week. That means you get all of the benefits of cardio too!

The variable resistance settings mean that you can work at your own level too to tailor your workout to fit your needs, and that's one of the most important things to consider when you're looking at what to build your workout around.

Fat burning is more than possible and probably the largest benefit of using a rowing machine. You can use both LISS and HIIT training to get the highest calorie burn that you can.

On top of burning fat, the resistance levels and the movement you're doing does even mean that you will tone up too. As you burn this fat from the cardio exercise, your back, biceps and even your legs to an extent will all benefit from the motion, and you'll get considerably stronger!

HIIT Training Benefits

Because of how much energy you spend using a rowing machine, it’s a perfect fit to offer both LISS as well as HIIT workout training, but of course, here, we're focussing on HIIT. It has proven results when it comes to cardio exercise and has been shown to actually be the most efficiently effective exercise format that you could possibly take, which is always awesome to think about.

The efficiency doesn’t stop at how much work you can do at once either. Using HIIT training means that you can reduce the time you’re spending on your workouts to do other things that you need to get done in your day and help you to lead a more productive lifestyle. This is so valuable to your motivation and means that you don’t have to have the inconvenience of fitting in a huge workout or exercising for hours.

The Workout:

Woman using a rowing machine

Our 20 minute HIIT rowing machine workout itself is pretty standard. HIIT training does usually have a tonne of variation, but when it comes to cardio exercise, there’s not always too much that you actually can change. With that being said, you have complete control over the resistances that you are using throughout. You can always push yourself to your limits and reach new heights!

Time, however, is the main factor of HIIT, and that’s what we’ve developed for you here in our hiit rowing workout. We’ve included the time you need to spend warming up and cooling down for muscle preparation and recovery so that you don’t have an excuse to forget about it, as it is absolutely vital to your fitness and your safety.

It's also good to note here that you need to nail your rowing technique, too. We have a guide on that here.

So, here it is:

Warm up 2 Mins

Round 1

  • 30 seconds work

  • 60 seconds rest

  • 30 seconds work

  • 60 rest

  • 30 seconds work

  • 60 rest

  • 30 seconds work

  • 60 rest

 

Round 2

  • 30 seconds work

  • 45 seconds rest

  • 30 seconds work

  • 45 seconds rest

  • 30 seconds work

  • 45 seconds rest

  • 30 seconds work

  • 45 seconds rest

 

Round 3

  • 30 seconds work

  • 30 seconds rest

  • 30 seconds work

  • 30 seconds rest

  • 30 seconds work

  • 30 seconds rest

  • 30 seconds work

  • 30 seconds rest

 

250 Meter Sprint

Cool Down 2 Mins

 

It looks simple enough, but it will really put you through your paces as the intensity rises and the rest shortens, before an all-out sprint to get to 250M as fast as you can. This will make sure that you've worked to the fullest extent and you really feel the burn!

 

 

Exercise.co.uk Rowing Machines

 

 


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.