HIIT High Intensity Interval Training Workout (download workout here)

(for Intermediate and Advanced Levels)

Warm Up - approx. 10 - 20 minutes

Begin with Slide Drill . Focus Order - legs, core, arms on the Drive and arms, core, legs on the Recovery.

Row Steady State at easy to medium intensity for 10 up to 20 minutes. For the final 5 minutes count 10 strokes building the stroke rate to 34spm. Repeat these 10 Stroke Builds until the warm up is complete and you feel ready for the Main Workout.

(Stretching optional after warming up)

Main Workout - 5 x 20 Row Strokes with 5x 20 Squats/Push Ups

Row 

Row 5 sets of 20 strokes maximum effort rowing

Rest light rowing for 1 -2 minutes.

Begin by rowing lightly for 10 strokes, then count 20 strokes rowing as hard as you can 90-95% of your maximum heart rate. Focus on power with the legs rather than a high stroke rate. Keep stroke rate under 40spm. Then row lightly for 1 -2 minutes, have water if need and do the 20 hard row strokes again. Repeat 5x.

After the last 1-2 minute recovery stand up off he machine.

Squats and/or Push Ups

5 x 20 squats and/or push ups. (Or do 10-20 push ups in between the squats, this is optional)

1-2 minutes rest in between.

Advanced Rowers – Rest (light rowing or no rowing) for up to 5 minutes and repeat the 5x 20 row strokes with 5x 20 squats/push ups again.  

Cool Down - 5 minutes

Light rowing for 3 up to 5 minutes – focusing on passing through Position 2 – The Rocked Over Position every stroke.

Row gently with eyes closed for 1 minute.

Stretch