Rowing is a total body workout that works 84% of the muscles in your body. There is a misconception that these types of exercises are all about upper body strength, but it is really about pushing with your legs and contracting your core.
What is the only problem with this training? That most people have no idea what to do on a rowing machine other than sit there and row. Fortunately, there is a HIIT workout on the rowing machine , with quick intervals on the rower and strength movements outside the machine, thus becoming a routine that serves to burn fat and build resistance. It is also really fun. Do you dare to try it?
Discover what is the correct technique to apply on the rowing machine and this routine that will allow you to burn fat at a good pace while gaining strength in the upper and lower body.
What is the correct way to row?
Before starting, it is key to maintain proper paddling technique. We give you four simple steps so you can do it correctly:
- Start in a catch position: knees bent, back straight, rear behind, and arms extended forward.
- Push back through your legs, while leaning back at about the same time (don’t drive with your hips).
- Once you’re leaning back at a 45-degree angle, pull the bar up into your upper abs (if you’re a girl, do it just below the bra line), keeping your elbows raised. This position is known as the momentum and must be held for one second before returning.
- For the return, extend your arms straight in front of your torso, followed by a forward hip bend and keeping your core firm. Then, bend your knees to return back to the catching position.
Make sure to keep your core strong and firm throughout the entire movement. This will keep your spine from bending “wavy” and reduce the risk of lower back pain or injury.
HIIT training with the rowing machine
Ready to take action? Try this routine with 20 minute intervals . You will start with a warm-up and isolated movements, and then you will move in a pyramid style circuit that will alternate between sprints on the row and force movements off the machine.
You will notice that split time is mentioned, which refers to the amount of time it should take to row 500 meters (shown on the machine’s monitor).
1. Warming up
- Time: 2 minutes.
- Row 200 meters.
- Moderate pace: split time between 2:15 – 3:00 (that is, at a pace where it will take you that time to complete 500 meters).
2. Isolated movements
We must alternate between 5 repetitions of pushing only with the legs and 5 complete movements. After the fifth complete movement, we must stay in our final position and pull the row towards the chest 5 times. Repeat this sequence 10 times.
3. Pyramid training
When you row, you must do it in a split time of 2:00, that is, at a pace in which it takes 2:00 to row 500 meters.
- Row 100 meters fast : Subsequently perform 5 squats in the air, 5 walk-outs, 5 push-ups with shoulder touch, and 5 triceps dips.
- Row 200 meters fast, then perform 10 squats in the air, 10 walk-outs, 10 push-ups with shoulder touch, and 10 triceps dips.
- Row 300 meters fast and do 15 squats in the air, 15 walk-outs, 15 push-ups with shoulder touch, and 15 triceps dips.
- Row 200 meters fast and perform 10 squats in the air, 10 walk-outs, 10 push-ups with shoulder touch, and 10 triceps dips.
- Row 100 meters fast and do 5 squats in the air, 5 walk-outs, 5 push-ups with shoulder touch and 5 triceps dips.
4. Cooling
- Time: 2-3 minutes.
- Row 500 meters.
- Recovery pace: split time between 2:30 – 03:00.
Rowing HIIT routine exercises
1. Squats in the air
First, we must stand, with our feet slightly wider than hip width. Then, extend your arms out, palms down, or place your hands in a prayer position in front of your chest (whichever is most comfortable for you) and squat by sending your hips back when you bend your knees, making sure that chest and shoulders remain upright. Keep the weight on your heels and push yourself back up to a standing position.
2. Walk-Out
Stand with your feet hip-width apart. Then squat down and place your hands on the ground in front of your feet. Walk your hands forward as you prime your core, squeeze your glutes, and keep your back flat (like when doing a plank). When the hands are next to the head, take the reverse direction and bring the hands back to the starting position.
3. Push-ups with shoulder touch
Do a push-up. At the top, hold a higher position and touch the left shoulder with your right hand. Then, do another push-up again and then touch the right shoulder with your left hand; always with the core contracted to keep the hips high. The further apart your feet are, the less difficulty the exercise will have.
4. Triceps dips
Use a bank, box or even the rower to make the funds. Place your hands on the edge, keeping your arms straight and your heels on the floor. Lower your body until your arms are bent 90 degrees, keeping your torso as vertical as possible. Then press back until your arms are straight.
conclusion
Like indoor cycling, the rowing machine allows you to control the intensity, so you will have to maintain yourself responsibly. But if done right, rowing is a workout like no other.
Experts say that rowing at 8 kph burns as many calories as running at 11 kph (even more calories are burned than indoor cycling). Plus, rowing is also low-impact, making it safe for your joints . What are you waiting to try it?
References
- Locke Hughes, The Total-Body Rowing Workout That Anyone Can Do. For Greatist [Revised March 2016].
