We’re not going to sugarcoat this – doing any kind of rowing HIIT workout is hard. Spending even just a couple of minutes going at full intensity on a rowing machine will leave you in tatters, but the results are undoubtedly worth it, because it delivers a full-body workout that other cardio machines cannot match.
The gang at fitness studio Metabolic London were so convinced by the benefits of rowing machine workouts that they were among the first to launch group rowing class way back in 2020. The class combined all-out stints on the rower with resistance exercises for a full-on full-body workout. The great news is you can get a taste of the challenge involved by trying the HIIT workout below, designed by the founder of Metabolic London, Lawrence Hannah.
“The rower is such a tough test,” says Hannah. “You recruit so many muscles that any amount of time spent on the seat will add another dimension to your cardio.
“Mix it up with some circuits on a timed interval session and you will leave the gym bouncing – or crawling. Either way you will know you have worked.”
HIIT Rowing Workout
This workout requires both a rowing machine (obviously) and some equipment. Grab a medicine ball, a kettlebell and dumbbells, and place them next to the rower. If anyone demands to know why you’re bringing free weights into the cardio section of the gym just tell them it’s because you’re working harder than them.
After a warm-up involving some dynamic mobility exercises (like this gym warm-up), jump on the rower and set the resistance to a medium level, it’s time to begin.
1 Row
Time 4min Rest 1min
Aim for between 800-1,000m. Remember the distance you cover.
2 Circuit
Time 4min Rest 1min
Aim for as many rounds of the following exercises as possible in the four minutes.
3 Row
Time 4min Rest 1min
Aim for a similar distance as your first set
4 Circuit
Time 4min Rest 1min
Aim for as many rounds of the following exercises as possible in the four minutes.
5 Active recovery
Time 2min
Rotate between planks, plank press-ups and hollow holds for two minutes.
6 Row
Time 5min Rest 1min
Add 200m to what you achieved in the four-minute row for your target.
7 Circuit
Time 5min Rest 1min
Cycle through the below exercises, aiming for as many rounds as possible in the five minutes.
- 5 burpees (chest to floor)
- 10 kettlebell squats
- 15 press-ups
- 20 mountain climbers
More Sessions On The Rowing Machine
- The rowing workout plan to build all-round fitness
- Up the intensity with this 20-minute rowing workout
- The ultimate 2K rowing plan
