16 T3 MARCH 2021
In association with
Your weight-shedding workout planROWING MACHINE HIIT WORKOUT
Duration: 20 minutesWarm-up on a rowing machine for about
five minutes by setting the resistance to its easiest
level for the first couple of minutes and focusing on
form. Keep the back straight, driving with the legs
and incorporating the shoulder muscles properly,
rather than rolling the shoulders forward or
hunching the back.
Increase the resistance slightly over the next few
minutes to elevate your heart rate before entering the
HIIT element of the workout.
Now, with the resistance set at a relatively high level,
aim for 30 seconds of intense rowing, giving it all you
have with every stroke and aiming to keep the stroke
rate high without compromising form.
Once the 30 seconds is up, drop the resistance and go
for 30 seconds of gentle rowing, aiming to get the heart
rate back down and breathing deeply in through the
nostrils and out through the mouth.
Repeat the above four more times and that’s the HIIT
session over. Don’t forget to add a five-minute warm
down into the routine: decrease the resistance and
stroke rate until your heart rate is near rest levels.
To p ti p: Does 30 seconds intense exercise feel like a lot?
Start with 15 seconds on and 45 seconds active rest
instead. This can be gradually built up over the weeks.
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