If you’re looking for a fast and effective option for your cardio workouts, then HIIT is a great choice. HIIT stands for High Intensity Interval Training and involves alternating periods of maximum intensity exercise and gentler rest periods - for example, sprinting for 30 seconds, then walking or jogging for 1 minute and repeating for a set number of rounds.

This makes it much more efficient than normal cardio, allowing you to pack in a greater amount of work in a much shorter time frame, while still allowing for periods of rest to catch your breath.

Why is a Rowing Machine a Good Choice for HIIT Workouts?

A Rowing Machine is the perfect choice for HIIT! Not only is it a great full-body movement involving the arms, back, core, and legs, but you can also control the pace of the exercise to make it as aggressive or gentle as you like, especially with ten inbuilt levels of resistance.

Plus, a rowing machine is much easier on your knees than running, making it a great choice for injury prevention.

Rowing Machine HIIT Workouts

Rowing Machine Sprint Intervals

Designed to maximise calorie burn and improve your explosive strength.

• Warm up - 3 minutes of easy rowing

• Followed by 10 rounds of -

• 20 seconds all-out sprint (maximum effort)

• 40 seconds gentle rowing

Pyramid Rowing Workout

Intensity gradually builds and decreases, improving your stamina.

• Warm up - 3 minutes of easy rowing

• 1 minute hard rowing followed by 1 minute easy rowing

• 2 minutes hard rowing followed by 1 minute easy rowing

• 3 minutes hard rowing followed by 1 minute easy rowing

• 2 minutes hard rowing followed by 1 minute easy rowing

• 1 minute hard rowing followed by 1 minute easy rowing

Tabata Rowing Workout

High intensity and very efficient. Gives you an extremely effective workout in a short amount of time.

• Warm up - 3 minutes of easy rowing

• Followed by 8 rounds of -

• 20 seconds max effort rowing

• 10 seconds rest (completely stop rowing)

There you have it, 3 different types of HIIT workout you can do using nothing but a rowing machine. Whether you prefer the maximum intensity of Tabata rowing, or the varying intensity levels of pyramid rowing, Cardio Machines are sure to give you a serious workout to help you reach your fitness goals.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Power Racks and Cages ; Exercise Type > Strength ; Target Area > Waist