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Rowing Intervals

CardioIntermediate

Rowing machine interval workout. A full-body cardio session that builds grip strength and posterior chain endurance.

⏳ 25 min💪 11 exercises🔥 300 cal💔 back, legs, core, biceps, shoulders

Equipment: rowing machine

rowingintervalsfull body cardio

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Exercises

  • Rowing
    Duration: 5:00
    Easy warm-up — 20 strokes/min (5 min)
  • Rowing
    Duration: 2:00
    Hard interval — 28-30 strokes/min (2 min)
  • Rowing
    Duration: 1:00
    Easy recovery (1 min)
  • Rowing
    Duration: 2:00
    Hard interval — 28-30 strokes/min (2 min)
  • Rowing
    Duration: 1:00
    Easy recovery (1 min)
  • Rowing
    Duration: 2:00
    Hard interval — 28-30 strokes/min (2 min)
  • Rowing
    Duration: 1:00
    Easy recovery (1 min)
  • Rowing
    Duration: 2:00
    Hard interval — 28-30 strokes/min (2 min)
  • Rowing
    Duration: 1:00
    Easy recovery (1 min)
  • Rowing
    Duration: 2:00
    Hard interval — 28-30 strokes/min (2 min)
  • Rowing
    Duration: 3:00
    Cool-down — easy pace (3 min)

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