Fitness

11 HIIT-Style Rowing Workouts Trainers Love

Time for some cardio.

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Rowing is an ideal way to get a high-intensity workout that’s low-impact, says instructor Sarah Fuhrmann. It’s total-body, so it gets your heart rate up quickly, and the machine responds to your effort so you can control how hard you go. Here, 11 HIIT rowing workout ideas to try.

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Beginner Session

Furhmann recommends trying this super-easy routine to get used to the motion of rowing.

- Row easy for 1 minute.

- Row hard for 1 minute.

- Alternate for up to 30 minutes.

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Circuit

Furmann also likes this HIIT circuit.

- Row hard for 100 meters.

- Paddle or row slowly for 30 seconds.

- Alternate 3 times.

- Row slowly for a full 3 minutes.

- Repeat circuit for a total of 9 rounds.

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Weights

You can also integrate strength training moves on the floor into your rowing session, Furmann says.

- Row for 1 minute.

- Get off machine, do 10 kettlebell goblet squats.

- Row for 1 minute.

- Get off machine, do 10 kettlebell deadlifts.

- Row for 1 minute.

- Repeat 3x.

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Bodyweight

You could also incorporate bodyweight moves off the rower, says trainer Greg Loomis.

- Row at half effort for 1 minute.

- Rest 30 seconds.

- Do push-ups for 1 minute.

- Rest 30 seconds.

- Do squats for 1 minute.

- Rest 30 seconds.

- Repeat the circuit 3 to 4 times.

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Ladder

Trainer Matt Scarfo says this “ladder” workout will help you build speed.

- Row as fast as possible 1,000 meters.

- Rest for 1 minute.

- Row as fast as possible 900 meters.

- Rest for 1 minute.

- Row as fast as possible 800 meters.

- Rest for 1 minute.

- And so on to zero.

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500 Meters

Trainer Elliott Torsney suggests rowing faster each round.

- Row at an easy pace for 100 meters.

- Row faster for the next 100 meters.

- Try to shave 10 seconds off every 100 meters.

- Sprint last 100 meters.

- At 500 meters, rest 1 minute.

- Repeat 2 to 8 times.

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Two Minute Intervals

Trainer Jesser Feder suggests this HIIT-style combo.

- Row 250 meters at 2-minute pace.

- Recovery row for 20 seconds.

- Row 350 meters at 2-minute pace.

- Recovery row for 20 seconds.

- Finish by rowing 500 meters as fast as possible.

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Rowing + Burpees

Feder also recommends hopping off the machine to keep the HIIT going.

- Row 200 meters at 2-minute pace.

- Do 10 burpees.

- Row 200 meters at 2-minute pace.

- Do 10 air squats.

- Row 200 meters at 2-minute pace.

- Do 10 push-ups.

- Rest 5 minutes then repeat.

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SPM

Row House coach Michelle Parolini suggests this workout.

- Row 1 minute, 20 strokes per minute (SPM), then 2 minutes, 22 SPM.

- Row 30 SPM, 45 seconds. Row easy for 15 seconds. Repeat 5x.

- Do squats, 45 seconds. Squat holds, 15 seconds. Repeat 5x.

- Cool down for 2 minutes.

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Tabata

Since Tabatas are short, you should give each 20-second rowing interval your 100% effort, says Loomis.

- Row as fast as you can for 20 seconds.

- Stop and rest for 10 seconds.

- Repeat for 8 to 12 rounds.

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5 Rounds

Trainer Kate Meier likes rowing because you can see your pace, so you’ll know when to push harder.

- Row at an easy pace for 300 meters.

- Row at a moderate pace for 200 meters.

- Row at a full sprint for 100 meters.

- Rest 1 minute.

- Repeat 5 rounds.