We’re not going to sugarcoat this – doing HIIT workouts on a rowing machine is a hellishly hard experience. Spending even just a couple of minutes going at full intensity on the rower will leave you in tatters, but the results are undoubtedly worth it, because it delivers a full-body workout that other cardio machines cannot match.
The gang at fitness studio Metabolic London are so convinced by the benefits of the rowing machine that they have launched the UK’s first group rower class. The class combines all-out stints on the rower with resistance exercises for a full-on full-body workout. The great news is you can get a taste of the challenge involved by trying the HIIT workout below, designed by the founder of Metabolic London, Lawrence Hannah.
“The rower is such a tough test,” says Hannah. “You recruit so many muscles that any amount of time spent on the seat will add another dimension to your cardio.
“Mix it up with some circuits on a timed interval session and you will leave the gym bouncing – or crawling. Either way you will know you have worked.”
How To Do This Workout
This workout requires both a rowing machine (obviously) and some equipment. Grab a medicine ball, a kettlebell and dumbbells, and place them next to the rower. If anyone demands to know why you’re bringing free weights into the cardio section of the gym just tell them it’s because you’re working harder than them.
After a warm-up involving some dynamic mobility exercises, jump on the rower and set the resistance to a medium level, it’s time to begin.
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1. Row
Time 4min Rest 1min
Aim for between 800-1,000m. Remember the distance you cover.
2. Circuit
Time 4min Rest 1min
Aim for as many rounds of the following exercises as possible in the four minutes.
10 medicine ball slams
15 dumbbell thrusters
20 kettlebell swings
3. Row
Time 4min Rest 1min
Aim for a similar distance as your first set.
4. Circuit
Time 4min Rest 1min
Aim for as many rounds of the following exercises as possible in the four minutes.
10 medicine ball slams
15 dumbbell thrusters
20 kettlebell swings
4. Active Recovery
Time 2min
Rotate between planks, plank press-ups and hollow holds (check out this YouTube video of how to do hollow holds) for two minutes.
5. Row
Time 5min Rest 1min
Add 200m to what you achieved in the four-minute row for your target.
6. Circuit
Time 5min Rest 1min
Cycle through the below exercises, aiming for as many rounds as possible in the five minutes.
5 burpees (chest to floor)
10 kettlebell squats
15 press-ups
20 mountain climbers
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