HIIT Archives - Medshield Movement

Try these three rowing exercises to boost your winter workouts

Rowing is such a great exercise because it’s low-impact, high-intensity and strengthens while boosting cardio fitness. Add these rowing workouts to your winter workouts for extra gains.

  1. The Rowing Warm-Up
    Add a 10-minute or 2km row (whichever lasts longer) to your morning workout. This is a great way to get the body moving and to warm-up all the muscles because. Click here to read more about form and posture.
  2. 10-Minute Rowing Interval Challenge
    You will need to figure out what “strokes per minute” looks like for you in terms of what is “easy”, “medium effort”, “hard effort”, “very hard”. Your medium effort should feel harder than easy, but you could hold it for 10+ minutes. Your hard effort should feel much harder – so you’re tired after 2 minutes, but not so hard that you cannot continue (with the workout below). Very hard should be max effort (think of this like a sprint).

    Workout:
    2-minute easy effort (warm-up)
    2-minute hard effort
    2-minute medium effort
    2-minute hard effort
    2-minute easy effort (cool-down)

  3. HIIT Combination Rowing Workout That Torches Fat – Advanced
    Make sure that you have a mat and space around the rowing machine as you’ll be getting on and off the machine to perform the other workouts.
    1. Row with good form for 500m (warm-up)
    2. 20 Jumping squats
    3. Row with good form for 200m
    4. 20 Jumping lunges
    5. Row with good form for 200m
    6. 20 push-ups
    7. Row with good form for 200m
    8. 10 burpees
    9. Row with good form for 500m (cool-down)
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