Rowing HIIT

Rowing HIIT Workout

High Intensity Interval Training or HIIT as it is so commonly called, has taken the fitness world by storm. Burning fat more efficiently than ever before, HIIT* allows for super quick workouts that leave your metabolism fired up for days!

*Warm up for HIIT using our Hip Circle!

This article looks into the benefits of rowing and more specifically: how to use the ergometer aka. Rowing Machine in a HIIT style workout.

...a recipe for fat meltdown...



Rowing has long been recognised as one of the most energy consuming sports out there. Huge amounts of power is needed as you drive your legs through each stroke, along with high levels of muscular endurance and the core strength to hold a solid posture throughout. Considering these elements in a HIIT workout and you've got yourself a recipe for fat meltdown! Rowing even falls intoESPN's top 10 physically demanding sports list, along with cross country skiing and basketball.


The majority of the power delivered each stroke should come from your legs, then your back and finally your arms as you draw the handle to your chest.

 Think of every stroke like a dead-lift using a close stance with your feet. Your arms should be straight as you drive your legs and you should 'hang' off the handle until your legs straighten. The main muscles working here are your glutes and quads whilst your shoulders and core muscles stabilise your torso.

 As soon as your legs straighten, you should continue fluidly into an upper body row movement, allowing your arms to finish off the stroke as you pinch your shoulder blades together. The main stress here is placed on the lats, trapezius muscles and lastly the biceps. The handle should be drawn to the lower part of your chest (nipple height).

As you return to take another stoke your body should not relax, but keep in an upright posture with your arms extended. Your hands should be the first part to move as you come back up the machine. Push your arms straight, away from your chest and then tilt your torso forward from your waist. Only now should you bend your legs using a controlled movement, the hamstrings in complete control as you approach for the next stroke.

The amount of muscles rowing uses and the large stress it places on the body can only mean one thing when using HIIT: SERIOUS FAT BURN!

For a step by step guide to the technique used in rowing, check out Concept 2's website here.

The HIIT Rowing workout I did today, was as follows:

  • Warm up - 5 Mins at 50-60% effort, focusing on tecnique.
  • 12 X 20 second sprints at maximum effort / 1 min rest time between each.
  • 5 Mins cool down

Total Time = 26 Minutes!!

Try it out today!


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