If you're looking to improve your fitness, increase your cardiovascular endurance, and burn calories efficiently, HIIT (High-Intensity Interval Training) on ​​a rowing machine is the perfect solution. Here's an 8-week program designed to help you achieve your goals, no matter your starting level.

What is HIIT on a rowing machine?

HIIT on a rowing machine involves alternating periods of intense exercise with periods of active recovery or rest. This method is renowned for its many benefits. HIIT is a short but intense session, perfect for busy schedules. In addition, the alternating intensity improves endurance and cardiorespiratory capacity. It's also an excellent way to strengthen muscles because the rower uses many muscle groups, including the legs, arms, back, and core. Finally, the intense workout continues to burn calories even after the session thanks to the EPOC (excess post-exercise oxygen consumption) effect.

Correct rowing technique

• Starting position: Sit upright with your knees bent and arms extended in front of you. Hold the handle with a firm but relaxed grip.

• Leg Push: Push with your legs while keeping your back straight. Your arms remain straight while your legs do most of the work.

• Core Pull: Once your legs are fully extended, pivot your torso back, pulling the handle toward your sternum. Your shoulders should be slightly behind your hips.

• Return: Relax your arms, bend your torso, then bend your legs, gently returning to the starting position.

Common Rowing Mistakes to Avoid

• Curved back: Keep your back straight to avoid unnecessary strain on your spine.

• Overextending your core: Don't lean too far back, as this will put too much pressure on your lower back.

• Asymmetrical rowing: Make sure your hands pull the handle in a balanced manner.

By following these tips, you'll improve your technique and make your workouts more effective. Row with focus, and make every stroke a step toward your fitness goals!

HIIT Rowing Machine Program: Week by Week

Week	1-2	3-4	5-6	7-8
Workouts /week	2 to 3	2 to 3	3	3
Level	Beginner	Intermediate	Advance	Advance
Objective	Get your body used to HIIT training.	Increase the intensity and duration of intervals.	Extend high intensity intervals and reduce recovery time.	Maximize effort and minimize recovery time.
Warm-up	5 minutes of rowing at moderate intensity.	5 minutes of rowing at moderate intensity.	5 minutes of rowing at moderate intensity.	5 minutes of rowing at moderate intensity.
Intervals	20 seconds of high intensity rowing. 40 seconds of active recovery (slow rowing).	30 seconds of high intensity rowing. 1 minute of active recovery.	40 seconds of high intensity rowing. 40 seconds of active recovery.	50 seconds of high intensity rowing. 30 seconds of active recovery.
Repetition	8 times	10 times	12 times	15 times
Return to calm	5 minutes of rowing at moderate intensity.	5 minutes of rowing at moderate intensity.	5 minutes of moderate intensity rowing.	5 minutes of moderate intensity rowing.

Tips to maximize your workout

• Hydration: Make sure you hydrate well before, during and after your sessions.

• Nutrition: Eat a balanced diet to support your workout. To accelerate results, you can even take supplements, such as BCAAs , to give you a boost.

• Recovery: Allow yourself enough rest between sessions to allow your body to recover.

• Progression: Don't hesitate to adjust the intensity according to your feelings and your progress.

• Technique: Focus on rowing technique to avoid injury and maximize the efficiency of each stroke.

How to measure your progress?

• Time over a given distance: Choose a standard distance (500m, 1000m) and measure how long it takes you to reach it. Repeat this exercise regularly to track your progress.

• Strokes per minute (SPM): Your cadence indicates how fast you row. The higher it is over a consistent period of time, the greater your power and endurance.

• Average Power (Watts): Watts represent your power. Try to maintain a constant power output or gradually increase your average over time.

• Heart rate: Keep an eye on your heart rate during intervals. A decrease in average heart rate at constant effort can indicate an improvement in your fitness.

By following this 8-week HIIT rowing program, you'll see big changes in your fitness, endurance, and figure. Whether you're a beginner or an advanced rower, this plan will help you achieve your goals. So, hop on your rowing machine and get started today!