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If you’ve never sat down on a rowing machine before, you are in for a treat! Rowing interval training has a unique way of achieving both an upper and lower body workout. In addition, rowing focused on cardio will greatly increase your cardiovascular capacity, which will benefit you in every aspect of personal fitness. Give these below rowing interval training workouts a shot, my advice would be to have a barf bucket close by!

Beginner Workout (choose one of the following)
  • Row 300, 200 and 100 meters with 60 seconds rest in between.
  • Reverse the order and do 100, 200 and 300 meters with the same 60 seconds of rest in between. Notice how your pacing differs between these two different types of intervals.
Intermediate Workout (choose one of the following)
  • Row 500, 400, 300, 200, 100 meters with 60 seconds rest in between.
  • Reverse the order and do 500, 400, 300, 200 and 100 meters with 60 seconds rest in between.
  • Row for 1 minute, rest for 30 seconds (repeat for 10 minutes total time)
Advanced Workout (choose one of the following)
  • Row 1000, 800, 600, 400, 200, 100 meters with 30-60 seconds rest in between.
  • Reverse the order as per above. (Your pacing will be very important so you don’t burn out during that 1000 meter final stretch)
  • Row 1000 meters, 60 seconds rest (repeat)
  • The dreaded 2000 meter row. This isn’t an interval training workout, as there are no rest points, it’s just an all out assault on your body. Make sure to keep track of your time. And if you care to know, the current indoor record is 5:36. Good luck!

The Benefits of Rowing

Full Body Workout

Rowing interval training works a variety of major muscles groups all in one swift rowing motion. Your lower body is engaged through the legs and hips, right through to your butt, making it a great glute workout! Your arms, shoulders and back are all challenged during the “pulling” portion of the row, which rounds out your full body workout.

Low Impact

Using proper technique, a full rowing motion has very little impact on your major joints. With varying degrees of tension, you can change up how hard your muscles are working at any given point of your rowing workout.

Burns Calories Like Crazy

With so many muscle groups working at the same time, you will burn through calories in no time.

Great Cardio

A rowing machine has many tension settings that can challenge our bodies in different ways. Set it to the highest tension for muscle building, or to a lower setting for a fast, rhythmic aerobic exercise. Either way, your heart will be pounding and your cardiovascular system will be pushed to new levels.

Rowing Interval Training At Home

With all the new rowing machines on the market these days, you are guaranteed to find something that fits your budget, and your space. Unlike many pieces of cardio equipment, rowing machines typically fold up and store easily in the average house. Flip on the TV and row while watching a show, or crank up the speakers and row to the beat of your favourite song. A rowing machine is a great addition to your personal workout equipment and your home workout routine.

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