Why HIIT rowing machine workout is the best?

In a High-intensity interval training (HIIT) series, in this article, I’m going to share the rowing machine HIIT workout plan for beginners, intermediate and seniors as well as the pros and cons of doing HIIT rowing exercise.

What is HIIT

If you’re a fitness-conscious person who wants to lose weight, then I’m sure you have heard about HIIT many times. But most of us don’t actually understand the meaning of it.

HIIT means 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 the HIIT like rowing, running, jumping, squatting, push-ups, etc.

Different HIIT programs have a different purpose. And the major purposes of the rowing HIIT workout are to enhance stamina, agility and strength as well as burn more calories than other traditional machine workouts.

Exercises included in the HIIT are to be performed at 75 to 95 percent of the maximum heart rate. This normally categorized into two intervals; short-term intense burst activity followed by the recovery period or less intense activity.

For example, if you’re doing a rowing machine HIIT workout; do intense rowing for 30 seconds then rest for the next 30 seconds and repeat for the maximum number of sets.

Effects And Benefits of Rowing Exercise Every Day (Based on Studies)

Rowing is a safe and efficient full-body exercise that can be performed at low as well as high intensity. It has the elements of both aerobic and resistance exercises.

One study published in 2015 by the Department of Physical Medicine and Rehabilitation stated that the rowing machine exercise significantly decreased the fat mass and total body fat per cent in just six weeks. As well as it improved the back strength and flexibility in the upper body.

Another research published in 2013 by the Korean Journal of Obesity showed that; rowing workout help senior people in living an active and longer life by preventing metabolic syndrome and sarcopenia.

The School of Sport and Exercise Science also done a study to find the effects of typical Rowing Strength Training on Strength and Power Development and 2,000 m Rowing Performance. The results showed that; performing the rowing exercise consistently helps you lift the high-loaded weight, increases EMG as well as fix the peripheral damage in type II fibres.

6 reasons why rowing is the best HIIT workout:

Rowing Machine HIIT Workout Plan
Source: Giphy
  1. It includes both aerobic and anaerobic components of training.
  2. HIIT rowing machine workout burns more calories than traditional machines workout.
  3. Rowing exercise works on the entire body and helps in muscle growth.
  4. Rowing HIIT workout reduces total body fat percent and supports weight loss.
  5. A rowing exercise program can efficient for all age peoples because it has a positive effect on body composition and physical fitness.
  6. HIIT rowing workout improves the cardiovascular system, lung function, and metabolism.

10 Minutes HIIT Rowing Machine Workout Plan For Beginners

Beginners should always start with a short duration of HIIT workout routine. And once you feel confident with the routine you can increase the duration as well as the intensity of the workout.

Do 5 to 10 minutes of warm-up before starting the HIIT rowing workout. Warm-up increases your heart rate and allow your lungs to take oxygen more efficiently; which is quite important before performing HIIT workouts.

Here’s how beginners can perform 10-minute HIIT workout:

  • Row at 60 to 70 per cent of your maximum heart rate for 60 seconds and then rest for 45 seconds.
  • 60-seconds rowing at 65 to 75 % per cent of your maximum heart rate followed by 45 seconds rest.
  • 60-seconds rowing at 70 to 80 % per cent of your maximum heart rate; and then pauses for 60 seconds.
  • 60-seconds rowing at 75 to 80 % per cent of your maximum heart rate followed by 60 seconds rest.
  • 60-seconds rowing at 85% to 90% per cent of your maximum heart rate and then 45 seconds rest.
  • 45-seconds rowing at 90 to 95 % per cent of your maximum heart rate.

This is just a sample of the rowing HIIT routine, you can design your own plan according to your fitness level. Or you can also modify this routine if it’s difficult or easy.


20-Minute HIIT Rowing Workout Plan

This 20-minutes rowing plan includes a total of 11 rounds. And the longer the session the harder to complete but this will be advantageous if you do it consistently.

Before starting out 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
    • 30 seconds rowing
    • 30 seconds rest
  • Round 2
    • 45 seconds rowing
    • 45 seconds rest
  • Round 3
    • 45 seconds rowing
    • 45 seconds rest
  • Round 4
    • 45 seconds rowing
    • 60 seconds rest
  • Round 5
    • 60 seconds rowing
    • 60 seconds rest
  • Round 6
    • 60 seconds rowing
    • 60 seconds rest
  • Round 7
    • 60 seconds rowing
    • 60 seconds rest
  • Round 8
    • 90 seconds rowing
    • 90 seconds rest
  • Round 9
    • 90 seconds rowing
    • 90 seconds rest
  • Round 10
    • 45 seconds rowing
    • 60 seconds rest
  • Round 11:
    • 30 Seconds rowing as fast as you can

Notes:

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

15-Minute Rowing Machine HIIT workout plan for Seniors

Rowing machine exercise is the best exercise for seniors. Because it is low impact cardio training tool which works on almost the entire body; And improve hearth health, breathing functions, boost metabolism, and most importantly it keeps you fit and active.

I’ve designed a 15-minute rowing machine HIIT workout plan for seniors ( typically for 50 plus people). This routine includes a total of 10 rounds.

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

Here’s the routine:

  • Round 1
    • 30 seconds rowing
    • 60 seconds rest
  • Round 2
    • 30 seconds rowing
    • 60 seconds rest
  • Round 3
    • 30 seconds rowing
    • 60 seconds rest
  • Round 4
    • 30 seconds rowing
    • 60 seconds rest
  • Round 5
    • 30 seconds rowing
    • 60 seconds rest
  • Round 6
    • 30 seconds rowing
    • 60 seconds rest
  • Round 7
    • 30 seconds rowing
    • 60 seconds rest
  • Round 8
    • 45 seconds rowing
    • 90 seconds rest
  • Round 9
    • 45 seconds rowing
    • 90 seconds rest
  • Round 10
    • 30 seconds rowing

How to Improve HIIT Rowing Performance?

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

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

Mistake #1: Keeping core lose

Keeping 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 rather than keeping it straight

During the row, make sure you keep you spinal position as straight as possible. You can do this by setting up 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. Make sure to warm-up at least five minutes before rowing. For example, you can use the treadmill, high-knees, jumping jacks, squats and mountain climbing for warming your body.


The final words:

Undoubtedly, Rowing is one of the best machine workouts for all fitness levels. It is safe, efficient, and effective that enhance overall performance. You can also combine the rowing machine HIIT workout with other exercises.

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