Rowing Machine HIIT Workout Tips| The Fitness Shop

Rowing Machine HIIT Workout 

High Intensity Interval Training (HIIT) mixes bouts of high intensity with periods of low intensity or rest. This combination helps you burn fat faster while still maintaining form. This cardiovascular exercise shocks your body into burning more energy. This way, you can burn fat while still holding muscle in far less time. 

You Will Need  

  • Rowing Machine 

The 20-Minute Workout 

This workout will get your muscles moving each interval whilst the recovery periods will promote fat burning. 

Warm Up:  

Before you start, it’s best to do some body stretches to get your muscles warm and pliable and assist in the prevention of injury. If it’s your first time rowing, practice rowing for 3-4 minutes. 


Adjust the rowing machine to a resistance of 4. If you haven’t rowed before, or you’ve just started, set the resistance to what you feel comfortable with. Perform sets 10, 15, 20 power strokes. Try to pull the handle to your torso as fast as you can. Alternate between easy rowing and power strokes every 60 seconds. Repeat this for 20 minutes. 

Cool down:  

Jump off the rower and stretch all your muscles. Hold each stretch for 30 seconds.