How To Do HIIT On Rowing Machine

How To Do HIIT On Rowing Machine

Table of Contents

The greatest HIIT workout is rowing. Read on to learn how to do HIIT on rowing machine into a total body, calorie-torching workout!

Engaging in High-Intensity Interval Training (HIIT) on a rowing machine is a powerful way to enhance cardiovascular health, build muscle, and improve endurance. This dynamic workout strategy alternates between intense bursts of activity and fixed periods of less-intense or complete rest.

Key Takeaways

  • Boost your cardiovascular endurance with HIIT on a rowing machine.
  • Experience the confluence of aerobic and anaerobic benefits with this dynamic workout.
  • Customize your HIIT routine to suit your fitness level and goals for optimal results.
  • Practice safety measures such as warm-up, proper equipment usage, and listening to your body.
  • Make HIIT a pillar of your cardiovascular fitness routine for significant improvements.
  • Learn how to do HIIT on a rowing machine with engaging and visually appealing content at GearUpToFit.com.
  • Enhance your overall fitness and achieve your cardiovascular health goals with HIIT on a rowing machine.

The rowing machine is the ultimate piece of gym equipment.

Rowing is a full-body workout focusing on your legs, arms, and core. It’s also an excellent choice for people with joint problems or wanting to avoid high-impact exercise.

Rowing machines come in various shapes and sizes, including stationary rowing machines found in gyms, water rowers for home or vacation use, rowing simulators that mimic the sensation of rowing without moving your body, and indoor rowers ideal for bad weather conditions. Ergometers, or rowing machines, are used by competitive athletes preparing for international competitions such as world championships or Olympic Games. Some rowing machines also offer multi-functional fitness equipment that combines cardio and strength training using resistance bands attached to pulleys located above or below each handlebar column.

Concept2 Model D Rower

Concept2 Rowing Machine PM5 Performance Monitor

PM5 Performance Monitor

  • Low-impact workout machine that engages all major muscle groups
  • High-calorie burning.
  • Performance Monitor 5 self-calibrates for reliable data and can be connected to heart rate belts and apps.
  • Designed to fit most users with adjustable footrests and an ergonomic handle.
  • Separates easily into two pieces for storage, is easy to assemble, and comes with caster wheels for mobility.
  • The recommended space for use is 9 x 4 feet, and it has a 500-pound user capacity with a 5-year frame included.

What HIIT is and how it benefits the body

HIIT benefits are countless. It is an exercise that combines intense bursts of activity with short rest periods. It can be done in many ways, including on a rowing machine or sprinting around the block. HIIT helps you burn more calories and fat, improve your fitness levels, and reduce your risk of chronic diseases like heart disease and diabetes.

Why rowing machines are an excellent tool for HIIT

Rowing machines are a perfect tool for HIIT because they provide a smooth, fluid motion that is easy on the joints. Rowing machines also allow you to target all your major muscle groups in one workout.

If you’re new to HIIT training, it can be helpful to work with someone who has more experience in this area than you do. This person can help ensure that your form stays perfect, as well as explain why specific techniques are used during HIIT workouts and when they should be used

Understanding HIIT

HIIT is a great way to get in shape and burn calories. HIIT stands for high-intensity interval training, which means you’ll alternate between high and low-intensity periods.

This exercise can be done on any cardio machine, including the rowing machine!

What is HIIT, and how does it differs from steady-state cardio

HIIT is a cardio exercise alternating between intense activity and rest periods. It’s a great way to burn more calories in less time, and it can be done on many different machines, including treadmills, elliptical trainers, and rowing machines. The most popular form of HIIT involves using an incline treadmill (the kind you walk or run up), but you can also try it with an elliptical machine if your gym has one available.

HIIT benefits people who are pressed for time because the shorter time spent exercising means no need to spend hours at the gym daily!

The benefits of HIIT include increased calorie burn, improved cardiovascular fitness, and more efficient use of time

HIIT is an effective way to burn calories, improve cardiovascular fitness, and be time efficient.

It can also help you lose weight, gain muscle, or improve your endurance.

The science behind HIIT, including the afterburn effect and the role of intensity and recovery

What is High Intensity Interval Training (HIIT)?

HIIT is a form of high-intensity interval training, which makes it ideal for those who want to get the most out of their workouts in the shortest amount of time. As you can probably guess from the name, HIIT includes alternating between periods of intense activity and periods of rest. In this case, we’ll be using rowing intervals as our example–you’ll sprint all out for 30 seconds and then recover at a leisurely pace for 90 seconds before repeating with another sprint/recovery cycle.

HIIT works so well that it pushes your body beyond its normal limits while allowing enough time between bursts to fully recover (as long as you don’t overdo it!). This will enable you to increase your heart rate while also burning more calories than if you just went through a standard aerobic workout on an elliptical machine or treadmill–and because HIIT burns fatter than any other type of exercise routine (even cardio), it’s especially beneficial if losing weight is one of your goals!

Outline the potential risks and how to mitigate them

HIIT is a great way to burn calories and improve cardiovascular fitness, but it can be dangerous if you don’t take precautions.

HIIT should not be performed by people with certain health conditions, including:

  • Heart disease or high blood pressure
  • Asthma or other lung diseases that cause shortness of breath when exercising
  • Joint problems that are aggravated by exercise (e.g., arthritis)

Getting Started with Rowing

Getting Started with Rowing

Before we get into the details of how to do HIIT on rowing machines, it’s essential to understand what rowing is and how it works.

Rowing is an Olympic sport that involves propelling a boat with oars. Rowers use their entire bodies for power, which makes them strong athletes, but they’re also susceptible to injury if they don’t use the proper form and technique when training.

There are two main types of rowing machines: flywheel and hydraulic resistance (HR). Flywheel machines have a weighted wheel that spins while you row. HR machines, on the other hand, use hydraulic pressure instead of gravity as resistance.

Rowers should choose whichever type best suits their needs; both can provide an intense workout with minimal impact on knees and joints.

Basics of rowing, including the proper form and technique

Basics of rowing, including the proper form and technique

Rowing is an excellent way to work out your entire body, but it can be intimidating for beginners. If you’ve never used a rowing machine, here are some tips on using one safely and effectively.

  • Make sure that you have the right equipment before beginning your workout. The most important part is ensuring that the seat fits comfortably against your hips and knees, so they don’t slip during each stroke of the flywheel (the wheel attached to an axle). Also, ensure there isn’t any slack in the chain or cables; these should always be taut while rowing.
  • Use proper form when working out with resistance training equipment, including rowing machines! Always keep good posture throughout each movement: stand up straight with shoulders back; pull back with both arms until elbows reach just below chest level; lower arms back down toward thighs as far as possible without losing balance or control over movements.

Different types of rowing machines and their features

There are three main types of rowing machines:

  • Indoor rowers use pistons to simulate the rowing motion. This type is used primarily by gym-goers who want to stay in shape without going outside.
  • Ergometers (ergs) are used by competitive rowers and other athletes who need to train on land while injured or recovering from surgery. It’s also common among high school and college teams because it allows them to practice indoors during bad weather conditions; however, these machines are not designed for home use, so you won’t find one at your local gym unless someone has purchased one for their training purposes.
  • Water rowers-which mimic actual watercrafts such as kayaks and canoes–are often found on lakes or rivers where people enjoy them recreationally but can also be used for fitness purposes if needed due to their low-impact nature compared with more traditional forms like running shoes or treadmills

Choosing rowing machine for your needs and budget

When choosing a rowing machine, several factors must be considered. First and foremost, you should look for one with a good warranty. This will ensure that if your device breaks down or becomes damaged, it can be repaired or replaced quickly.

Secondly, it’s essential to consider the size of your seat and footrests when selecting a rowing machine because these can impact how comfortable you feel during workouts. If possible, look for models with larger seats and wider footrests-they’ll help minimize pressure points while working out so that you don’t get sore after just one session!

Finally, keep in mind that resistance levels are adjustable on most models; this means that regardless of whether you’re just starting or want something more challenging than usual (or both!), there will likely be options available based on what kind  of workout experience they want at any given moment during their workout routine.”

How to set up a rowing machine for a safe and effective workout

Now that you’ve chosen and know how to use a rowing machine, it’s time to set up your workout space. The following tips will help ensure that your HIIT workout is safe and effective:

  • Adjust the seat, footrests, and handlebars to be comfortable. You should be able to sit upright with good posture while working out without aches or pains in the lower back or neck area after using the machine for several minutes.
  • Adjusting the seat back allows you to change how much resistance is put on each stroke of your legs as they move forward during each stroke cycle; this helps increase calorie burn during high-intensity interval training (HIIT). To adjust this feature on most rowing machines: loosen the knob at the top of the column until desired position is reached; then tighten the knob securely into place by hand until snug but not overly tight–you should still be able to adjust the job if needed later down the road!

HIIT Workouts on a Rowing Machine

HIIT Workouts on a Rowing Machine

HIIT workouts on a rowing machine are a great way to get in a full-body workout in less time than it takes to do a steady-state cardio workout. The rowing machine is a unique piece of equipment that can be used for HIIT workouts and other types of cardio training.

Variety of HIIT workouts for different fitness levels, ranging from beginner to advanced

HIIT workouts can be done at home or the gym. The equipment you will need depends on the HIIT workout you choose to do. If you want to do HIIT workouts requiring free weights or resistance bands, then it is best to have access to those items at home. On the other hand, if all your exercise equipment consists of a treadmill and an elliptical machine–and maybe even some dumbbells–then these exercises are perfect for getting in shape fast!

The following list contains examples of various HIIT routines that are appropriate for different fitness levels:

  • Beginner – This workout focuses on short bursts of intense activity followed by rest periods; this helps improve endurance while burning calories quickly! It’s also easy on joints since there’s minimal impact involved during each movement (you could even do this routine barefoot). Some examples include jumping rope/jumping jacks combined with squats/lunges, where each exercise lasts 30 seconds followed by 30 seconds rest before repeating another round until completed.
  • Intermediate – This version provides more challenges than its predecessor because now we’re focusing less on duration (time spent exercising) and more on intensity level, which means moving faster while maintaining proper form throughout all movements.
  • Advanced – One word describes this kind of routine perfectly: INTENSE!!

How to structure a HIIT workout on a rowing machine, including the work-to-rest ratio and the number of intervals

I’ve been doing HIIT workouts on my rowing machine for a few months now, and I can safely say that it’s one of my favorite ways to get in a quick workout. I love how the machine allows me to move quickly while feeling like I’m getting intense cardiovascular exercise.

The structure of your HIIT workout will depend on whether or not you have access to other equipment like dumbbells or resistance bands-and if so, how much space is available in your home gym (or apartment). If not, there are still plenty of ways to structure a HIIT routine using just one piece of equipment.

HIIT on a Rowing Machine training program for one week (1)

Monday20-minute HIIT rowing workoutWarm up for 5 minutes at a moderate pace
Do 8 rounds of 30 seconds sprint and 90 seconds of recovery
Cool down for 5 minutes at a slow pace
TuesdayRest or low-impact activityChoose an activity that does not stress your joints or muscles too much, such as yoga, walking, or cycling
Wednesday15-minute HIIT rowing workoutWarm up for 3 minutes at a moderate pace
Do 10 rounds of 20 seconds sprint and 40 seconds recovery
Cool down for 2 minutes at a slow pace
ThursdayRest or strength trainingChoose some exercises that target your major muscle groups, such as squats, push-ups, planks, or lunges
Friday25-minute HIIT rowing workoutWarm up for 5 minutes at a moderate pace
Do 4 rounds of the:
1-minute recovery
2 minutes sprint
2 minutes recovery
3 minutes sprint
3 minutes recovery
Cool down for 5 minutes at a slow pace
SaturdayRest or fun activityChoose an activity that you enjoy, and that makes you happy, such as hiking, biking, swimming, or dancing
SundayRest or stretchingChoose some exercises that improve your flexibility and mobility, such as lunges, twists, bridges, or hamstring stretches

HIIT Rowing Machine training program for one week (2)

DayWarm-upMain Set 1Main Set 2Main Set 3Cool-down
Monday5 min steady-state rowing at a moderate pace4 rounds of 1 min rowing at high intensity, followed by 1 min of rest3 rounds of 45-sec rowing at high intensity, followed by 45 sec of rest2 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest5 min steady-state rowing at a moderate pace
Tuesday5 min steady-state rowing at a moderate pace4 rounds of 2 min rowing at high intensity, followed by 1 min of rest3 rounds of 1 min rowing at high intensity, followed by 45 sec of rest2 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest5 min steady-state rowing at a moderate pace
WednesdayRest dayRest dayRest dayRest dayRest day
Thursday5 min steady-state rowing at a moderate pace5 rounds of 1 min rowing at high intensity, followed by 1 min of rest4 rounds of 45-sec rowing at high intensity, followed by 45 sec of rest3 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest5 min steady-state rowing at a moderate pace
Friday5 min steady-state rowing at a moderate pace5 rounds of 2 min rowing at high intensity, followed by 1 min of rest4 rounds of 1 min rowing at high intensity, followed by 45 sec of rest3 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest5 min steady-state rowing at a moderate pace
Saturday5 min steady-state rowing at a moderate pace6 rounds of 1 min rowing at high intensity, followed by 1 min of rest5 rounds of 45-sec rowing at high intensity, followed by 45 sec of rest4 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest5 min steady-state rowing at a moderate pace
SundayRest dayRest dayRest dayRest dayRest day

These training programs are based on scientific evidence and established research in exercise physiology. It can also give people who want to know more about the benefits of HIIT and rowing as part of their fitness routines more information.

  • According to TheFitnessPhantom, the rowing machine HIIT workout enhances stamina, agility, and strength and burns more calories than traditional machine workouts. It has the elements of both aerobic and resistance exercises.
  • According to Exercise.co.uk, fat burning is probably the most significant benefit of using a rowing machine. But on top of burning fat, the resistance levels and movement will tone you up, too. The article also explains how HIIT is an efficient way to work out and has an excellent afterburn effect of burning more calories even after exercising.
  • According to Topiom, Rowing is a full-body workout that burns more calories in less time and can do both cardio and strength training intervals effectively. The article also provides some tips on how to do HIIT on a rowing machine safely and correctly.
  • American Council on Exercise (ACE). (n.d.). Rowing Machine: The Benefits of Indoor Rowing. Retrieved from 
  • The National Center for Biotechnology Information (NCBI). (n.d.). Pubmed. Retrieved from 

Tips for customizing a HIIT workout to meet individual fitness goals

The best way to customize a HIIT workout is to change the work-to-rest ratio and the number of intervals. The work-to-rest balance should be between 1:2 and 1:4, which means that you’re working for one minute, resting for two minutes, then repeating that pattern until you’ve completed your set number of intervals. For example:

  • If you want an easier HIIT workout that still provides excellent results in as little time as possible (i.e., less than 10 minutes), choose a low number of intervals (3 or 4). The longer your rest period is compared with how long it takes for each interval, the easier the exercise will feel. However, remember that this method won’t provide many variations from one session to another since many combinations are available!
  • If, instead, we want something more challenging yet still easy enough for anyone new at high-intensity training like myself…then let’s consider changing our exercises slightly so we can add variety into our routine without adding too much extra time to our current schedule.

Benefits of incorporating rowing machine HIIT into a broader fitness routine, such as strength training or yoga

HIIT is a great way to supplement your broader fitness goals, such as weight loss or muscle gain. It can be used as a standalone workout but is more effective when combined with other exercises.

HIIT is also beneficial because it doesn’t require any equipment and can be done anywhere with enough space for the rowing machine (or rower).

Scientific Evidence – Studies 

One European Journal of Sport Science study found that HIIT on a rowing machine improved college students’ aerobic capacity and body composition. Another study published in the International Journal of Sports Medicine found that HIIT on a rowing machine improved anaerobic and aerobic power in amateur rowers.

The Effect of High-Intensity Interval Training on Body Composition and Aerobic Capacity in College-Age StudentsEuropean Journal of Sport Sciencehttps://www.tandfonline.com/doi/full/10.1080/17461391.2018.1433837
High-Intensity Interval Training on Rowing ErgometerJournal of Strength and Conditioning Researchhttps://journals.lww.com/nsca-jscr/Abstract/2013/08000/Effect_of_High_Intensity_Interval_Training_on.33.aspx
High-intensity interval training improves aerobic capacity and body composition in college-age men and womenJournal of Science and Medicine in Sporthttps://www.sciencedirect.com/science/article/pii/S1440244016301031
High-Intensity Interval Training on Rowing Ergometer Improves Anaerobic and Aerobic Power of OarsmenInternational Journal of Sports Medicinehttps://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0035-1564254

Maximizing Your Workout

To maximize the benefits of HIIT on a rowing machine, it’s essential to maintain proper form and technique. Adjust the damper setting and foot straps to suit your comfort and fitness level. Ensure that your posture is upright and you use your legs predominantly to drive the motion.

Customizing Your HIIT Session

Customize your HIIT sessions based on your fitness goals and endurance levels. Incorporate variations and adjust the intensity and rest periods to keep the workouts challenging and effective. Consistency and variation are key to experiencing significant improvements and preventing workout plateaus.

Safety and Effectiveness

Prioritize safety to make the most out of your HIIT workouts on the rowing machine. Follow the recommended guidelines, warm-up adequately, and ensure the equipment is in optimal condition before starting your session.

Latest Research-Backed Data on HIIT on Rowing Machine

  1. HIITCopter: Analysis of the Suitability of VR Exergaming for High-Intensity Interval Training
    • Publication Date: December 2, 2020
    • Summary: This study investigates whether a rowing-machine-based VR-exergame can successfully induce a HIIT workout, reduce overexertion, and increase performance, enjoyment, and motivation compared to a standard instruction-based HIIT workout. The game, HIITCopter, utilizes adaptive personalization of game mechanics to suit a user’s fitness level and provides immersive gameplay to disguise the inherent discomfort associated with HIIT.
    • Read Full Text
  2. Acute physiological comparison of sub-maximal exercise on a novel adapted rowing machine and arm crank ergometry in people with a spinal cord injury
    • Publication Date: February 3, 2022
    • Summary: This research focuses on the acute physiological impacts of sub-maximal exercise on a novel adapted rowing machine compared to arm crank ergometry in individuals with spinal cord injuries. The study found that the adapted rowing machine could provide a functional upper extremity workout used for daily exercise for those with varying spinal cord injuries.
    • Read Full Text
  3. The effectiveness of using a rowing machine for developing aerobic capacity and technical skills in rowing
    • Publication Date: December 12, 2021
    • Summary: This study focuses on using a rowing machine to develop aerobic capacity and technical skills in rowing. It emphasizes the role of the rowing machine in enhancing specific aspects of physical fitness and technical proficiency in the sport of rowing.

FAQs about How to Do HIIT on a Rowing Machine

1. How long should a HIIT session on a rowing machine last?

Aim for 10-20 minutes per session to effectively engage in HIIT on a rowing machine.

2. What is the recommended intensity level for HIIT on a rowing machine?

Push yourself to row at maximum effort during the intense intervals of HIIT on a rowing machine.

3. Can beginners try HIIT on a rowing machine?

Yes, beginners can try HIIT on a rowing machine by starting with shorter intervals and gradually increasing intensity.

4. How often should I do HIIT on a rowing machine?

To see results, aim for 2-3 HIIT sessions on a rowing machine per week, allowing time for recovery.

5. Are there any safety precautions to consider when doing HIIT on a rowing machine?

Ensure proper form, warm-up adequately, and listen to your body during HIIT on a rowing machine to prevent injuries.

Give it a try.

HIIT on the rower is a great way to get an intense workout in a short amount of time. You can do it at home or the gym, alone or with friends, and it’s excellent for burning calories and improving your cardiovascular fitness. If you’re looking for a new way to work out with all these benefits (and more), try it on the rowing machine!


Are you ready to take your workouts to the next level? Look no further than the rowing machine! HIIT (High-Intensity Interval Training) on a rowing machine is a great way to burn calories and provides a full-body workout that will leave you feeling energized and accomplished.

So, why should you give HIIT on a rowing machine a try? Well, it not only torch calories like no other, but it also boosts your cardiovascular fitness, strengthens your muscles, and improves your overall endurance. It’s a complete package deal!

Now, here comes the exciting part. We challenge you to grab a friend, hop on a rowing machine, and start your HIIT journey today! Don’t let this opportunity pass you by. Together, let’s row towards a fitter, healthier, and happier version of ourselves.

Ready to take the plunge? Dive into our article on how to do HIIT on a rowing machine and let the adventure begin!

Stay fit, stay motivated, and row your way to success!

Note: Remember to consult with a healthcare professional before starting any new exercise program.