The greatest HIIT workout is rowing. Read on to learn how to do HIIT on rowing machine into a total body, calorie-torching workout!
Rowing machines are one of the best gym equipment for a HIIT workout. They offer an excellent low-impact cardio workout with minimal impact on your joints and ligaments, making them great for preventing injuries and allowing you to continue training when you’re injured or sore. But not all rowing machines are created equal—some will give you a more intense workout than others!
So how do you know which one is right for you? This article will explain HIIT and why rowing machines make such good tools. We’ll also review some tips on choosing a suitable device so you can start your HIIT routine today!
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

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

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

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

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 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)
Day | Workout | Details |
Monday | 20-minute HIIT rowing workout | Warm 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 | ||
Tuesday | Rest or low-impact activity | Choose an activity that does not stress your joints or muscles too much, such as yoga, walking, or cycling |
Wednesday | 15-minute HIIT rowing workout | Warm 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 | ||
Thursday | Rest or strength training | Choose some exercises that target your major muscle groups, such as squats, push-ups, planks, or lunges |
Friday | 25-minute HIIT rowing workout | Warm 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 | ||
Saturday | Rest or fun activity | Choose an activity that you enjoy, and that makes you happy, such as hiking, biking, swimming, or dancing |
Sunday | Rest or stretching | Choose 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)
Day | Warm-up | Main Set 1 | Main Set 2 | Main Set 3 | Cool-down |
Monday | 5 min steady-state rowing at a moderate pace | 4 rounds of 1 min rowing at high intensity, followed by 1 min of rest | 3 rounds of 45-sec rowing at high intensity, followed by 45 sec of rest | 2 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest | 5 min steady-state rowing at a moderate pace |
Tuesday | 5 min steady-state rowing at a moderate pace | 4 rounds of 2 min rowing at high intensity, followed by 1 min of rest | 3 rounds of 1 min rowing at high intensity, followed by 45 sec of rest | 2 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest | 5 min steady-state rowing at a moderate pace |
Wednesday | Rest day | Rest day | Rest day | Rest day | Rest day |
Thursday | 5 min steady-state rowing at a moderate pace | 5 rounds of 1 min rowing at high intensity, followed by 1 min of rest | 4 rounds of 45-sec rowing at high intensity, followed by 45 sec of rest | 3 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest | 5 min steady-state rowing at a moderate pace |
Friday | 5 min steady-state rowing at a moderate pace | 5 rounds of 2 min rowing at high intensity, followed by 1 min of rest | 4 rounds of 1 min rowing at high intensity, followed by 45 sec of rest | 3 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest | 5 min steady-state rowing at a moderate pace |
Saturday | 5 min steady-state rowing at a moderate pace | 6 rounds of 1 min rowing at high intensity, followed by 1 min of rest | 5 rounds of 45-sec rowing at high intensity, followed by 45 sec of rest | 4 rounds of 30-sec rowing at high intensity, followed by 30 sec of rest | 5 min steady-state rowing at a moderate pace |
Sunday | Rest day | Rest day | Rest day | Rest day | Rest 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.
Study | Journal | Link |
---|---|---|
The Effect of High-Intensity Interval Training on Body Composition and Aerobic Capacity in College-Age Students | European Journal of Sport Science | https://www.tandfonline.com/doi/full/10.1080/17461391.2018.1433837 |
High-Intensity Interval Training on Rowing Ergometer | Journal of Strength and Conditioning Research | https://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 women | Journal of Science and Medicine in Sport | https://www.sciencedirect.com/science/article/pii/S1440244016301031 |
High-Intensity Interval Training on Rowing Ergometer Improves Anaerobic and Aerobic Power of Oarsmen | International Journal of Sports Medicine | https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0035-1564254 |
FAQs
Yes, rowing can be considered a form of HIIT due to its interval nature and ability to increase heart rate and burn calories.
Rowing is an excellent HIIT workout, engaging multiple muscle groups and allowing interval training at different intensities.
To do HIIT on a rowing machine, start with a warm-up, alternate between high-intensity rowing and recovery periods, and finish with a cool-down.
Yes, the rowing machine can be a high-intensity workout if done in intervals with sufficient intensity and recovery periods in between.
Start slowly, so you don’t injure yourself while learning new skills, like changing gears or leaning back while pulling hard during sprints. Once those movements become second nature, and you feel comfortable in time, try increasing intensity levels gradually until they’re challenging enough without mental or physically overwhelming.
There are two main differences between rowing machine HIIT and other types of high-intensity interval training. First, rowers place a lot more stress on your lower body than running or cycling does–and that can be good for building muscle in your glutes and thighs! Second, because most people are familiar with running or cycling as cardiovascular exercises, they may find incorporating those activities into their routine easier than getting started on an indoor rower (or finding a workout buddy who wants to go).
Key Takeaways
HIIT workouts are a great way to get a workout in, and they can be done on a rowing machine.
HIIT workouts help increase endurance and burn calories, which makes them an excellent addition to your fitness routine.
Rowing machines are an excellent tool for HIIT because they allow you to change your intensity quickly and with little effort required!
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!
Conclusion
HIIT on the rowing machine can be a great option to spice up your workout routine. Not only does it offer many of the same benefits as regular cardio, but it also offers some unique ones that other forms of exercise don’t have. For example, HIIT can help burn more calories throughout the day and improve your cardiovascular fitness faster than steady-state cardio would do alone–plus, it takes less time overall!
References
- HIIT Your Rowing Machine: Feel the Burn! This article explains the principles of HIIT training, how to incorporate it into rowing machine, tips to maximize HIIT training on a rowing machine, and some sample HIIT rowing workouts.
- 5 Best HIIT rowing machine workout Program with PDF This article provides five different HIIT rowing machine workouts with PDF files that you can download and follow. It also explains the benefits of HIIT rowing machine workout for your muscles, calories burning, weight loss, and cardiovascular health.
- 20 Minute HIIT Rowing Machine Workout This article gives you a 20 minute HIIT burner workout plan that you can do on a rowing machine. It includes warm up, cool down, and four intervals of high intensity and low intensity rowing.
- How to perform HIIT on your rowing machine • Best Home Gym Sample HIIT using rowing machines Fixed interval trainings use about 80-90% of your muscles’ maximum capacity as they alternate rapid with slow movements.
- A 25-Minute Rowing and Dumbbell HIIT Workout | livestrong: Simultaneously bring your back and upper body toward the back of the machine. Then, row the handle to your stomach.
- My Top 7 HIIT Rowing Workouts for Beginners That Get Results: Spend 5-10 minutes on the rowing machine at a low intensity – working on your technique and gradually building pressure as you go.
- Great Exercise: HIIT on a Rowing Machine – For Knees: For this HIIT rowing exercise, you should start by rowing slowly for 30 seconds. Then, increase your speed so that it’s moderate for 20 seconds.
- 5 Best HIIT rowing machine workout Program with PDF – TheFitnessPhantom: 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.
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.