We’re not going to sugarcoat this – doing HIIT exercises on a rowing machine is a hellishly exhausting expertise. Spending even simply a few minutes going at full depth on the rower will go away you in tatters, however the outcomes are undoubtedly value it, as a result of it delivers a full-body exercise that different cardio machines can’t match.

The gang at health studio Metabolic London are so satisfied by the advantages of the rowing machine that they’ve launched the UK’s first group rower class. The category combines all-out stints on the rower with resistance workouts for a full-on full-body exercise. The nice information is you will get a style of the problem concerned by attempting the HIIT exercise under, designed by the founding father of Metabolic London, Lawrence Hannah.

“The rower is such a troublesome check,” says Hannah. “You recruit so many muscle groups that any period of time spent on the seat will add one other dimension to your cardio.

“Combine it up with some circuits on a timed interval session and you’ll go away the fitness center bouncing – or crawling. Both means you’ll know you may have labored.”

How To Do This Exercise

This exercise requires each a rowing machine (clearly) and a few tools. Seize a drugs ball, a kettlebell and dumbbells, and place them subsequent to the rower. If anybody calls for to know why you’re bringing free weights into the cardio part of the fitness center simply inform them it’s since you’re working tougher than them.

After a warm-up involving some dynamic mobility workouts, leap on the rower and set the resistance to a medium degree, it’s time to start.

RECOMMENDED: 5 Suggestions For Bettering Your Rowing Method

1. Row

Time 4min Relaxation 1min

Goal for between 800-1,000m. Bear in mind the space you cowl.

2. Circuit

Time 4min Relaxation 1min

Goal for as many rounds of the next workouts as potential within the 4 minutes.

10 drugs ball slams

15 dumbbell thrusters

20 kettlebell swings

3. Row

Time 4min Relaxation 1min

Goal for the same distance as your first set.

4. Circuit

Time 4min Relaxation 1min

Goal for as many rounds of the next workouts as potential within the 4 minutes.

10 drugs ball slams

15 dumbbell thrusters

20 kettlebell swings

4. Energetic Restoration

Time 2min

Rotate between planks, plank press-ups and hole holds (take a look at this YouTube video of easy methods to do hole holds) for 2 minutes.

5. Row

Time 5min Relaxation 1min

Add 200m to what you achieved within the four-minute row on your goal.

6. Circuit

Time 5min Relaxation 1min

Cycle via the under workouts, aiming for as many rounds as potential within the 5 minutes.

5 burpees (chest to flooring)

10 kettlebell squats

15 press-ups

20 mountain climbers

RECOMMENDED: Rowing Machine Exercises