Combining HIIT with rowing is always a great success if you are looking to lose weight, burn calories like crazy and get rid of that annoying fat. Both are incredibly compatible disciplines. Do you want to know the best way to combine them? Read our article carefully, where we present you a very complete HIIT routine for a rowing machine.
Why do a HIIT routine for a rowing machine?
Benefits of rowing
Perhaps you have not yet dared to try the rowing machine -a very complete exercise, but within the cardio exercises, one of the least potentiated-. It is more common to run, get on the elliptical or the bicycle, but among these 3, rowing is more complete. We start by telling you that the rowing machine is a compound exercise that uses a large number of muscles in its execution, increases the heat in the body and burns calories, in addition to being very good for toning the body and gaining resistance.
But let’s stop for a moment on all the muscles that are worked when you practice rowing. To begin with, you use your arms, a fundamental motor for rowing. Then we have the abs, which are activated and strengthened with each execution you perform; Not to mention the muscles of the back, shoulders and chest, within the upper part of the trunk. If we go to the lower part, the thighs and calves are used, necessary to gain momentum. A very complete exercise! That is why we say that it is not only ideal for losing weight, but also for toning.
Another benefit that we consider essential is the little impact it involves on the body. Unlike other cardio exercises that are practiced at the gym, such as the treadmill, stationary bike or elliptical, rowing is practiced sitting down. It’s a high-intensity workout that powers your entire body, but has a low impact on your knees and your joints. So, if you belong to that large group of people who have knee pain, this is a good exercise to keep in shape.
HIIT training benefits
HIIT (High Intensity Interval Training) works well as a cardiovascular exercise and is incredibly efficient at burning body fat. As the name suggests, HIIT consists of practicing strong / intense exercises for short periods of time : it is taking the body to the maximum of its capacity (without injuring yourself, of course) and giving it a recovery interval before returning to the load.
A good HIIT routine enhances the burning of calories in a short time and helps speed up the metabolism, which obviously facilitates this loss of fat from the body. And, with HIIT, the metabolism is not only activated during exercise, but it remains active even after finishing it. HIIT is good not only as a cardio workout, but for toning or gaining muscles.
HIIT routine for rowing machine
The great advantage of a rowing machine HIIT routine, in addition to the benefits of mixing two of the best practices into one workout, is that it can be completed in no time. Perhaps you do not have the necessary hours to go to the gym or train at home, due to your many occupations. The HIIT routine for the rowing machine will not take many minutes out of the day nor will it be like spending a couple of hours in the gym: 15 or 20 minutes a day is enough to burn fat and gain or tone muscle.
This type of training will allow you to control your body completely: you control the intensity and resistance and, of course, the duration. We recommend not starting fully in the routine if you are not used to HIIT and if it is the first time you face the rowing machine. Although it is not a high-impact exercise, it does stress the body and can cause injuries, mainly in the muscles of the upper body, especially the back. Try to master the routine little by little, once achieved, then enhance it as far as your body allows it.
Heating
Like all exercise, do not forget to dedicate a few minutes of the routine to warm up; It is essential if you do not want to injure yourself. Design a warm-up in which your upper body is activated, as this is what you will work the most on the rowing machine. Of all the parts of your body, give more importance to the arms, shoulders, back and neck.
Ten minutes should be enough to get ready before sitting at the machine. Some people also recommend perfecting your rowing technique. This does not mean that you are going to train for the Olympics, but it does mean that you should take a look at the advice of the athletes of this discipline, not so that you learn to take a row and row, but to know a little about the technique they use. so that you can do the exercise correctly and not injure yourself.
After the usual warm-up, move on to the rowing warm-up. This is rowing a little for about 2 or 3 minutes. Gently, without trying too hard and giving it your all in this first part of the routine. It is just a warm-up or way in which your body gets in contact with the machine.
First round
As part of the first round of this HIIT routine for the rowing machine, we recommend starting with 120 seconds of work, divided into 4 parts of 30 seconds each and with a rest between execution intervals of 60 seconds.
Second round
For the second round you will also do 120 seconds of work, divided into 4 parts, of 30 seconds each, but with 45 seconds of rest between them.
Third round
We are approaching the end of training, the level of work is maintained, but we reduce the recovery time between executions. Continue with 4 sets of exercises of 30 seconds each, but with a recovery time of 30 seconds. Don’t forget to breathe properly and maintain the posture at all times.
Fourth round
Do a 250 meter sprint. The most advisable thing is to give it all the speed you can, but without neglecting, of course, the posture and the correct movement of the muscles of the arms, back and abdomen. It is better that you complete the 250 meters at a good pace, but well worked, than to do it in a hurry, but neglecting the positioning of the body.
Finish your rowing machine HIIT routine by rowing for another 2-3 minutes at a good pace.