5 Best HIIT rowing machine workout Program with PDF

A few years back, Rowing was only limited to professional rowers but anymore. Anyone who wants to challenge their strength and stamina can do it. Recently, Rowing has become one of the crucial workouts to include in the high-intensity interval training (HIIT) programs.

The HIIT rowing machine workout burns plenty of calories, enhances cardiovascular fitness, boosts muscular endurance, and promotes weight loss.

I’ve created three to four types of Rowing machine HIIT workout programs for beginners, intermediate, and advanced to increase endurance and fat loss. Moreover, I’ll also share a PDF of each routine so you can save it depending on your fitness levels.

But, before we directly jump onto the program, let’s understand what HIIT is and the advantages of doing the HIIT workout on the rowing machine.

The Definition of HIIT

The full form of HIIT is High-intensity interval training, and it isn’t a specific workout; it’s a fitness program designed to work on the entire body. Any exercise can be included in this program, such as Rowing, running, jumping, squatting, push-ups, etc.

Exercises in HIIT are done in intervals at 75 to 95 percent of the maximum heart rate (MHR).

Each exercise has two intervals; short-term intense burst activity and the short-term recovery period. You can even perform various intervals of only one exercise, like Rowing, running, or boxing.

For example, if you do the rowing machine HIIT workout, row intensely for 30 seconds, then rest for the next 30 seconds and repeat for the required number of circuits/rounds/sets.

Benefits of Doing Row Machine HIIT Workouts

The rowing machine HIIT workout enhances stamina, agility, and strength and burns more calories than other traditional machine workouts. It has the elements of both aerobic and resistance exercises.

Let’s take a look at some of the crucial benefits of doing HIIT with a row machine:

1. Rowing Works on Full Body

The rowing machine workout engages various muscles of the upper and lower body, typically 65-75% leg and 25-35% upper body – according to the American Fitness Professionals Association. (Source)

During the rowing machine HIIT workout, the specific muscles worked are quadriceps, calves, glutes, back, arms, core, and chest.

2. Burn Many Calories and Promotes Weight Loss

The rowing machine HIIT workout burns plenty of calories in a quick time and improves your basal metabolic rate (BMR), the rate at which your body burns calories at rest. The higher the BMR, the faster your body burns the calories. (Also, check out: Metabolic Conditioning Workouts)

A person who weighs 155 lb (70 kg) burns 150 calories in 15 minutes by doing high-intensity interval rowing – according to an article published by Healthline.

So, you can do Rowing to utilize the stored fats for energy and increase your weight loss.

3. Boost Strength and Endurance

The rowing machine HIIT workout is a great way to challenge your fitness level and improve strength and endurance. It helps you build up both aerobic and anaerobic fitness and boost your overall performance.

4. Enhance Cardiovascular Fitness

As a cardio exercise, Rowing also improves cardiovascular health. It enhances your heart’s ability to transport more blood to your body and improve the cardiovascular system.


Okay! So let’s see how you can perform HIIT on the rowing machine.

10 Minutes HIIT Rowing Machine Workout For Beginners

HIIT Rowing Machine Workout Beginners

You can start with as short as 10 minutes HIIT rowing workout if you’re a beginner.

Rowing even for 10 minutes a day will boost your endurance and improve cardiovascular fitness.

Here’s how you can perform a 10-minute HIIT on a row machine:

First, do warm-up exercises for 5 to 10 minutes before starting the HIIT rowing workout. Warm-up increases your heart rate and allows your lungs to take oxygen more efficiently so you can do well during the workout.

Estimated Calories Burned: 80-90

  • 1-min rowing at 60 to 65 percent of your maximum heart rate (MHR), 45-sec rest.
  • 1-min rowing at 65 to 70 percent of your MHR, 45-sec rest.
  • 1-min rowing at 70 to 75 percent of your MHR, 60-sec rest.
  • 1-min rowing at 75 to 80 percent of your MHR, 60-sec rest.
  • 1-min rowing at 80 to 85 percent of your MHR, 60-sec rest.
  • 30-sec rowing at 90 to 100 percent of your MHR, 60-sec rest.

It’s only an example of the rowing HIIT workout for beginners. Even, you can design your plan according to your fitness level. Or you can also modify this routine if it’s difficult or easy.

15-Minute rowing machine HIIT workout for beginners

If you want to burn a good number of calories in a quick time, you can do this 15 minutes rowing machine HIIT workout. It is for all fitness levels, especially for beginners. It will also help you scale for longer training.

Don’t forget to warm up for 5 to 10 minutes before doing a high-intensity season.

Estimated Calories Burned: 120-150

Round (1-8)Rowing DurationIntensityRest
130 seconds60-65 % of MHR30 seconds
260 seconds65-70 % of MHR30 seconds
360 seconds70-75 % of MHR30 seconds
460 seconds70-75 % of MHR60 seconds
52 minutes75-80 % of MHR60 seconds
62 minutes75-80 % of MHR60 seconds
730 seconds80-85 % of MHR2 minutes
830 seconds100% of MHR
15-Minute rowing machine HIIT workout for beginners

20-Minute HIIT Rowing Machine Workout Program for Intermediate

rowing machine hiit workout

This 20-minutes rowing high-intensity interval training includes a total of 8 rounds. It is for intermediate-level fitness enthusiasts, so it can be challenging for you.

Estimated Calories Burned: 200-250

Before starting the HIIT session, remember to warm up your body for 5 to 10 minutes. Once your heartbeat and blood flow increase, you’ll be ready to perform the twenty-minute long HIIT session.

Round (1-8)Rowing DurationIntensityRest
130 seconds60-65 % of MHR30 seconds
245 seconds65-70 % of MHR45 seconds
360 seconds70-75 % of MHR60 seconds
460 seconds70-75 % of MHR60 seconds
560 seconds75-80 % of MHR60 seconds
62 minutes75-80 % of MHR60 seconds
72 minutes80-85 % of MHR2 minutes
82 minutes85-90 % of MHR60 seconds
20-Minute HIIT Rowing Machine Workout Program

Notes:

  1. You can make changes in this routine according to your fitness level.
  2. It will be difficult in the beginning. You’ll be able to increase intensity and timing as you do it consistently.
  3. Keep your body hydrated during the workout. Because dehydration causes cramps and makes you feel low.

25 Minutes Rowing Machine High Intensity Interval Training For Weight Loss

Estimated Calories Burned: 300-350 Calories

Rowing DurationIntensityRestSetsDuration
60 seconds65-70 % of MHR60 seconds36 minutes
45 seconds70-75 % of MHR45 seconds46 minutes
30 seconds75-80% of MHR30 seconds55 minutes
20 seconds80-85 % of MHR20 seconds66 minutes
15 seconds85-90 % of MHR15 seconds42 minutes
25-min Rowing Machine High-Intensity Interval Training For Weight Loss

Advanced 30-minute HIIT Rowing Machine Workout For Fat Loss

HIIT workout on Rowing Machine

You can challenge your endurance with this 30-min advanced high-intensity interval rowing workout. This routine includes various rounds of different duration, from 15 seconds to one minute. The shorter the activity time, the higher the intensity and vice versa.

Estimated Calories Burned: 400-500

Rowing DurationIntensityRestSetsDuration
60 seconds65-70 % of MHR60 seconds48 minutes
45 seconds70-75 % of MHR45 seconds69 minutes
30 seconds75-80% of MHR30 seconds66 minutes
20 seconds80-85 % of MHR20 seconds66 minutes
15 seconds85-90 % of MHR15 seconds21 minute
Advanced 30-minute HIIT Rowing Machine Workout For Fat Loss

Rowing Machine Workout Plan PDF


Common Mistakes to Avoid During Rowing Machine HIIT Workout

Sometimes some mistakes deteriorate the overall performance. That is why it is essential to find errors and then correct them.

Here we look at some common rowing exercise mistakes and how to improve or fix them.

Mistake #1: Keeping core lose

Your core must be tight. Keeping the core tight during machine row is an important technique to improve performance. The right way to maintain a tight core is bracing both your abdominal muscles and the lower back, as well as maintaining a good spinal position.

Mistake #2: Rounding the back

You must try to maintain a neutral spine position. You can do this by setting up the machine properly and adjusting the footplate.

Mistake #3: Less or no warm-up

Jumping directly on the machine isn’t always a good idea. Because it can cause unwanted injuries or cramps. So make sure to warm up at least five minutes before Rowing. For example, you can do the treadmill run, burpees, jumping jacks, squats, and mountain climbing to warm your body.


Rowing Machine Workout Alternatives

If you do not have access to the rowing machine, you can do its alternative, such as:

  1. HIIT Treadmill Workout
  2. HIIT Bicycling
  3. Cross Trainer
  4. Or, HIIT Jumping Rope

Frequently Asked Questions

How Often Should You Do HIIT Rowing machine Workout?

You can do it twice a week if you’re a beginner and three times a week if you’re intermediate. However, if you perform several other HIIT exercises during the week, you can reduce the frequency.

Can You do Weight Training with Rowing?

Yes, you can do resistance exercises, such as the deadlift, bench press, squats, and military press, before performing Rowing. Or, you can also do them on alternative days if you like.

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