I’m not going to lie- the rowing machine is not my favorite mode of cardio, so whenever I do include it in my workout I always do something fun to switch it up, challenge myself and keep it interesting while working with bursts of high intensity!
I don’t want to just sit on the row machine for 20-30 minutes straight, so instead of that I set little mini goals for myself for brief intervals and then hop off for some resistance exercises between rowing intervals. Grab a set of dumbbells, a rower machine and get to work! Here’s what you should do (full workout, including warm-up should take you 20-25 min):
Warm-up on row machine: 3-5 minutes, with a speed/level of effort at: 20-25 strokes/rows per minute
1 min: 30-40 strokes/minute
1 min: 20-25 strokes/min
30 sec: aim for 25-30 strokes (high intensity…work it!)
Hop off rower and perform 15 reps of the following exercises, back to back:
- Burpees
- Jump squats
- Shoulder press
- Bicep curls
- Mt climbers
Jump back on rower and repeat this for a total of 4-5 rounds