The American College of Sports Medicine (ASCM) released the results of its annual fitness trend forecast for 2021 based on worldwide surveys. High-intensity interval training (HIIT), online training, wearable technology, body weight training, outdoor activities are the top 5 fitness trends for the year ahead.
It is no surprise that HIIT was on the list. It has ranked near the top of the list since 2014 because of its efficiency and tons of benefits. When searching for the most efficient exerciser, rowing machine has been another buzzword in the fitness circle over the last years.
Are you a rowing enthusiast lack of time and wanna get the most of indoor rowing with a shorter time commitment? Are you a big fan of HIIT seeking for upgrading your fitness regime? HIIT on a rowing machine should surprise you with its amazing chemical reactions!
Why are HIIT and rowing machine so popular? What’s the chemistry between the two? How to match HIIT with rowing? Keep reading to find out more!
Table of Contents 1. What is HIIT? 2. Benefits of HIIT Training Backed by Science 2.1 HIIT is an Efficient Way to Work out 2.2 Great Afterburn Effect to Burn More Calories 3. Benefits of Indoor Rowing 3.1 Rowing is a Full-body Workout to Burn More Calorie in Less Time 3.2 Capability of Doing Both Cardio and Strength Training Intervals effectively 3.3 Low-Impact Quality Makes Rowing Machine A Safer Exerciser 3.4 It’s Great for Your Heart and Lung 4. How to Incorporate HIIT into Rowing Machine? 4.1 Principles of HIIT Training 4.2 Heart Rate Based HIIT Training 4.3 Step-by-Step Indoor Rowing Technique 4.4 Tips to Maximize HIIT Training on a Rowing Machine 5. Sample HIIT Rowing Workouts 5.1 Rowing Only 5.2 Alternating Intervals 5.3 Mixed Circuit 6. Free Resources for HIIT Rowing Workouts 7. HIIT Rowing: Important Note 8. The Bottom Line
British Rowing says rowing helps burn calories – between 400 to 1000 calories an hour (depending on your pace and weight).
The Harvard Health Publications also made a research on the calories burned in 30 minutes by activity and weight. A glimpse of the rowing activity is provided below.
Calories Burned in 30-Minute Activities
Moreover, by engaging the back muscles, the rowing machine can help prevent or even relieve back pain. A godsend for the most fragile at the knees, hips, ankles, or shoulders. A 2014 study of 24 people over 8 weeks also found that joint torques, or rotations, in the elbow, shoulder, lumbar, and knee improved by 30 percent.
If you are looking for a low-impact all-round sport for HIIT training, the rowing machine is for you!
If you want to improve both your cardio fitness levels and your overall strength, the rowing machine can find its place in your HIIT training program.
Rowing workouts help improve your heart and lung health. It requires you to breathe more oxygen while you make repetitive rowing motions and sweat.
The more you breathe, the harder your heart and lungs work to meet the oxygen demands.
Over time, your body is able to perform more rowing strokes as you get into better shape.
If you want a more comprehensive guide, check out our blog post: indoor rowing technique 101. A complete step-by-step guide including rowing form, breathing, power exertion, and stroke timing is provided.
Some examples of adding variety to your HIIT training include:
> Increasing number of reps of an exercise.
> Finding different workout songs to motivate you.
> Adding new exercises to shake things up.
Adding excitement and variety to your workouts can help you break through plateaus and avoid boredom. Thus your body doesn’t get used to the same old routine. It’s not only fun but is vital to help you commit to lifelong fitness.
Table of Contents 1. What is HIIT? 2. Benefits of HIIT Training Backed by Science 2.1 HIIT is an Efficient Way to Work out 2.2 Great Afterburn Effect to Burn More Calories 3. Benefits of Indoor Rowing 3.1 Rowing is a Full-body Workout to Burn More Calorie in Less Time 3.2 Capability of Doing Both Cardio and Strength Training Intervals effectively 3.3 Low-Impact Quality Makes Rowing Machine A Safer Exerciser 3.4 It’s Great for Your Heart and Lung 4. How to Incorporate HIIT into Rowing Machine? 4.1 Principles of HIIT Training 4.2 Heart Rate Based HIIT Training 4.3 Step-by-Step Indoor Rowing Technique 4.4 Tips to Maximize HIIT Training on a Rowing Machine 5. Sample HIIT Rowing Workouts 5.1 Rowing Only 5.2 Alternating Intervals 5.3 Mixed Circuit 6. Free Resources for HIIT Rowing Workouts 7. HIIT Rowing: Important Note 8. The Bottom Line
1. What is HIIT?
The term HIIT is an acronym for “High-intensity interval training”. It is the buzzword of the fitness world. It is used to describe workouts that contain short bursts of intense exercise, followed by timed periods of recovery. The idea is to push your body to its limit for a short period of time, followed by a period of recovery before another intense effort. This pattern is repeated several times.2. Benefits of HIIT Training Backed by Science
HIIT comes with many benefits, including time efficiency and great fat-burning capability.2.1 HIIT is an Efficient Way to Work out
HIIT (high intensity interval training) has proven results when it comes to cardio exercise. Plus, it has been shown as the most efficient exercise format. Besides, tons of research has shown that with the same time commitment, doing HIIT has more benefits than steady-state cardio, like more fat burning, lowers heart rates, reduces blood pressure, improves insulin sensitivity, and leads to increases muscle definition. Using HIIT training means that you can reduce the time you’re spending on your workouts without compromising results. This is so valuable for your motivation and means that you don’t have to have the inconvenience of fitting in long workouts or exercising for hours.2.2 Great Afterburn Effect to Burn More Calories
Most rowers are aware of the high caloric burn that takes place during rowing workouts. However, less commonly known is the fact that a small tweak to the intensity or structure of your workouts can elevate the afterburn effect. The phenomenon is scientifically known as excessive post-exercise oxygen consumption (EPOC) for hours after your workouts. The EPOC consumption boosts your metabolic rate, giving you extra burn, additional weight loss benefits, and enhanced performance during each session! Although a steady row also burns calories, the rowing afterburn effect isn’t as significant as it would be after HIIT training.3.Benefits of Indoor Rowing
Why Do You Need to Combine Indoor Rowing with HIIT? The rowing machine offers a wealth of benefits. It mobilizes up to 86% of body muscles and gives you total-body conditioning while having low impact. Check below the top three benefits of rowing machine and why it’s a perfect match with HIIT.3.1 Full Body Workout Helps You Burn More Calorie in Less Time
Tight scheduled and short of time for regular exercise in your daily routine? HIIT can accelerate your progress. Moreover, incorporating HIIT with Rowing will double the effect! Why? Unlike other workout exercisers, a rowing machine gives your entire body a thorough workout in and out while having low impact. Regular workouts on a rower can help you burn calories, tone muscles, and give you increased energy. It is an incredible fat burner as it engages all the major muscle groups, including legs, arms, back, abdominals, and buttocks. Naturally, more energy is needed for your body to move every pound of your muscle tissue.
British Rowing says rowing helps burn calories – between 400 to 1000 calories an hour (depending on your pace and weight).
The Harvard Health Publications also made a research on the calories burned in 30 minutes by activity and weight. A glimpse of the rowing activity is provided below.
Calories Burned in 30-Minute Activities
| Gym Activities | 125-pound person | 155-pound person | 185-pound person |
|---|---|---|---|
| Rowing, Stationary: moderate | 210 cal | 252 cal | 294 cal |
| Rowing, Stationary: vigorous | 255 cal | 369 cal | 440 cal |
3.2 Low-Impact Quality Makes Rowing Machine A Safer Exerciser
One of the rowing machine’s claims to fame is its low impact and non-weight bearing while giving you muscle strengthening and gentle cardio work. Besides, a rowing machine will help you strengthen your joints, and increase mobility without causing more damage. In contrast to other popular workout routines such as running or cycling, rowing is a smooth, rhythmic motion that puts minimal load on your joints and much safer for your body whilst giving you a good full-body workout.The benefits of rowing are unquestionable. There aren’t many forms of exercise that act as a low-impact total body workout that dramatically improves weight loss as well as muscle and joint mobility. –Thomas Fitzgerald, Head PT at fitness studio chain F45This is all thanks to the position of the body. The entire workout is done seated. When you row properly and maintain a relaxed body posture, you are at the lowest risk of feeling a negative impact, unlike the resistance integral to running.
Moreover, by engaging the back muscles, the rowing machine can help prevent or even relieve back pain. A godsend for the most fragile at the knees, hips, ankles, or shoulders. A 2014 study of 24 people over 8 weeks also found that joint torques, or rotations, in the elbow, shoulder, lumbar, and knee improved by 30 percent.
If you are looking for a low-impact all-round sport for HIIT training, the rowing machine is for you!
3.3 Cardiovascular & strength conditioning all at once
Rowing is kind of a two-for-one workout, combining the benefits of lifting and running. You’ll test your muscular and cardiovascular endurance and strength, making you stronger and more efficient over time.
If you want to improve both your cardio fitness levels and your overall strength, the rowing machine can find its place in your HIIT training program.
3.4 It’s Great for Your Heart and Lung
Rowing is a cardiovascular exercise, which increases your lungs’ ability to provide oxygen to the heart, blood as well as the rest of your body. In addition, it will help lower your blood pressure while keeping your arteries cleaner.
Rowing workouts help improve your heart and lung health. It requires you to breathe more oxygen while you make repetitive rowing motions and sweat.
The more you breathe, the harder your heart and lungs work to meet the oxygen demands.
Over time, your body is able to perform more rowing strokes as you get into better shape.
4. How to Incorporate HIIT into Rowing Machine Workouts?
Both indoor rowing and HIIT training provide some of the most effective forms of exercise. Putting the two together can really work wonders for your whole body. So how to incorporate HIIT into your rowing workouts? You may incorporate HIIT into your rowing routine in a variety of ways. The 3 primary approaches are: Rowing Only: Rowing can be a perfect HIIT workout all by itself. Alternating Intervals: Alternating between different exercises is a great way to help you sustain a longer HIIT workout. If you are new to rowing, or maybe don’t want such a cardio-centric workout, this style of workout is perfect! Mixed circuit: Do you want the benefits of a HIIT workout, but enjoy slightly longer intervals? You can try mixing different exercises together in a small circuit, take a quick break, and go again!4.1 Principles of HIIT Training
4.1.1 How to Programme Your HIIT Rowing Workouts?
Applying HIIT principles to a rowing workout is easy. The basic idea is to switch back and forth between higher and lower intensity. You make it really challenging, and then back down your pace, and repeat. A good example would be to row as hard as you can for 30 seconds, giving it your all with maximum effort, followed immediately by 60 seconds of rowing at a much slower pace to bring your heart rate back down. Repeat this cycle 10 times.4.1.2 How Long Should HIIT Rowing Workouts Last?
Generally, HIIT sessions can last between 4 (like a typical Tabata) and 15 minutes, so use that as a guide. You can also make them longer, depending on your fitness levels. However, don’t make HIIT sessions longer than 30 minutes as that can lead to overworking your body and could even risk injury.4.1.3 How Often Should You Do HIIT?
These abundant benefits might make you want to hop on a rowing machine and HIIT it 7 days a week. But beware, if you haven’t tried HIIT before, ease into it, and listen to your body. Check what your body can handle can prevent you from getting injured. Make sure you’re getting enough rest days, especially if you’re just getting started! As you progress and have a solid fitness base, you can work up to two or three HIIT workouts a week, each 20-30 minutes in duration.4.2 Heart Rate Based HIIT Training
During your HIIT workout, you’re alternating short periods of very high-intensity exercise (up to 90 percent of your maximum heart rate) with more moderate periods of rowing. Your maximum heart rate (MHR) can be estimated by subtracting your age from 220.4.2.1 What is Heart Rate Training?
Heart rate training uses your heart rate or beats per minute (bpm) as a guide to hit a certain rowing intensity. You use a heart-rate monitor to train at a specific effort level for a set amount of time. It is a different way to be successful at rowing. Heart rate training allows for continued improvements over time. It doesn’t have to be rowing as hard as you possibly can burn more fat. Training in the right heart rate zone will carry your desired fitness goals right over to the road. Heart rate training will help your HIIT rowing sessions smarter.4.2.2 Heart Rate Zones
Generally speaking, when you’re working out, you’re within one of five HR zones: ZONE 1 50 to 60 percent of your maximum heart rate. This is your warm-up, cool-down, and recovery zone. ZONE 2 60 to 70 percent of your max heart rate. This is an average effort that’s easy to maintain while holding a conversation. (Think a long, slow distance row.) ZONE 3 70 to 80 percent of your max heart rate. (Slightly easier than a tempo row, for example.) ZONE 4 80 to 90 percent of your maximum heart rate. This is a hard effort, but it’s sustainable. (Now you’re at tempo pace!) ZONE 5 90 to 100 percent of your heart rate. This is as hard as you can go. Zones 1 and 2 are your main fat-burning zones. When you’re working out within these zones, most of the calories you’re burning are coming from fat. The higher your zone, the less fat and more sugars you’re burning. HIIT Heart Rate Range: > 80–85%MHR. Understanding your HR zone to make sure you’re rowing in the HIIT training zone. For a deeper dive, you can learn more about heart rate training here.4.3 Step-by-Step Indoor Rowing Technique
It’s important to note that you need to nail your rowing technique to get the most out of HIIT training without risking injury. Check below a quick beginner’s guide to correct rowing technique.
If you want a more comprehensive guide, check out our blog post: indoor rowing technique 101. A complete step-by-step guide including rowing form, breathing, power exertion, and stroke timing is provided.
4.4 Tips to Maximize HIIT Training on a Rowing Machine
4.4.1 Proper Warm-up and Cool-down
Remember, proper warm-up and cool-down (recovery) is always needed before and after HIIT workouts.4.4.2 Add variety to your exercises
To keep seeing results, you need to make small changes regularly so as to keep your workout fresh and avoid a workout plateau. It encourages your body to continue changing, adapting, and achieving the desired fitness result.
Some examples of adding variety to your HIIT training include:
> Increasing number of reps of an exercise.
> Finding different workout songs to motivate you.
> Adding new exercises to shake things up.
Adding excitement and variety to your workouts can help you break through plateaus and avoid boredom. Thus your body doesn’t get used to the same old routine. It’s not only fun but is vital to help you commit to lifelong fitness.
5. Sample HIIT Rowing Workouts
Ready to feel the burn? Try some of the HIIT rowing workouts below, we suggest doing two times a week (mixed in with a true strength-training day, a medium-intensity day, and a low-intensity day), and you’ll be sizzling until sundown. For any of the workouts, it’s critical to get yourself properly warmed up and cooled down! Row lightly for 2-3 minutes is always a smart choice for warm-up and cool-down.5.1 Sample HIIT Workouts-Rowing Only
Try these sample HIIT Rowing Workouts to get started and feel the burn!5.1.1 Intervals of time
Workout #1 Warm up. 30 seconds work. 30 seconds rest. Complete 8 rounds. Cool down. Workout #2 Warm up. 20 seconds work. 10 seconds rest. Complete 8 rounds. Cool down. (rowing through a Tabata – 4 minutes) Workout #3 Warm up. ROUND 1 30 seconds work. 60 seconds rest. Complete 4 rounds. ROUND 2 30 seconds work. 45 seconds rest. Complete 4 rounds. ROUND 3 30 seconds work. 30 seconds rest. Complete 4 rounds. ROUND 4 250 meter sprint. Cool down.5.1.2 Intervals of distance
Workout #4 Warm-up. 4 x 500m. Cool down. Note: These workouts can be relatively shorter, and relatively harder, making for a fast but effective total body workout.5.2 Sample HIIT Workouts-Alternating Intervals
Workout #5 Warm-up. Rowing 250m. 20 seconds rest. Pushups X 20. 20 seconds rest. Repeat. Cool down.5.3 Sample HIIT Workouts-Mixed Circuit
Workout #6 Warm-up. Rowing 150m. 10 reps of TRX Row. 10 reps of TRX Chest Press. Cool down. Note: In this style of HIIT Circuit, you may want to extend your breaks a little longer than usual. With a rowing machine, you have complete control over the resistances that you use throughout. Once you feel confident with the routine, you can always push yourself to your limits and reach new heights.6. Free Resources for HIIT Rowing Workouts
Apart from these resources coming with your rowing machine apps, there are some free online training resources we collected and selected to help you reap the benefits of both HIIT and rowing machine workouts faster. Whether you’re a novice or pro, there is something for you. If you prefer watching videos, Dark Horse Rowing and Training Tall have numerous instructional yet interesting videos to help you get started or advanced with indoor rowing machines on their YouTube channel, providing great workout ideas and rowing content in general. British Rowing hosts an indoor rowing exercise class called “Go Row Indoor”, providing you technique videos and workout videos that are available anytime on YouTube, helping you to master indoor rowing and get fit in the process! Wanna make your indoor rowing more enjoyable? Indoor rowing scenery and workout brings the river home and provides you beautiful rowing routes. If you are an auditory learner, Your Trainer provides various audio-based HIIT rowing machine workouts. Here is a good-looking pick for rowing beginners and HIIT lovers. You may follow along and feel the proper pace and effort! Is there anything for a reading person? We’ve got you covered as well. There are many blogs and articles online listing various rowing machine HIIT resources and tips to improve your HIIT performance with a rowing machine.7. HIIT Rowing: Important Note
7.1 Always Check with Your Doctor before Beginning Any New Exercise Regimen
Consult your physician or doctor before beginning any new exercise regimen. Since only your doctor or physician can determine whether you are medically able to participate and how much exercise is safe for you, thus prevent you from injury.
