5 rowing workouts THAT WILL TURN UP THE HEAT
Rowing is an exceptional full-body workout that seamlessly combines strength and cardiovascular training, offering a multitude of benefits for both those who train frequently to beginners alike. These five varied rowing workouts are designed to cater to different fitness goals and preferences while harnessing the power of a high-intensity workout.
Engaging nearly every major muscle group, rowing workouts promote enhanced cardiovascular endurance, muscular strength, and overall stamina. Through interval training, distance challenges, Tabata sequences, pyramid workouts, and strength-endurance combinations, rowing not only improves physical fitness but also aids in weight management, enhances posture, and reduces stress.
Whether you’re aiming to boost endurance, increase strength, or simply seeking a versatile and effective workout routine, these rowing exercises offer a dynamic path towards achieving holistic fitness goals.
NUMBER ONE — INTERVAL TRAINING
Warm up for 5-10 minutes at a comfortable pace.
Row hard for 1 minute (at around 80-90% effort).
Row slowly for 1-2 minutes to recover.
Repeat this cycle for 20-30 minutes.
Cool down for 5-10 minutes at an easy pace.
NUMBER TWO — PYRAMID WORKOUT
Warm up for 5-10 minutes.
Row for 500 meters at a moderate pace.
Rest for 1 minute.
Row for 1000 meters at a moderate to intense pace.
Rest for 2 minutes.
Row for 2000 meters at a strong effort.
Rest for 3 minutes.
Row for 1000 meters at an intense pace.
Rest for 2 minutes.
Row for 500 meters at a sprint pace.
Cool down for 5-10 minutes.
NUMBER THREE — TABATA TRAINING
Warm up for 5-10 minutes.
Row as hard as possible for 20 seconds.
Rest for 10 seconds.
Repeat this cycle 8 times (4 minutes total).
Rest for 1-2 minutes.
Repeat the entire Tabata sequence for a total of 2-4 sets.
Cool down for 5-10 minutes.
NUMBER FOUR — DISTANCE CHALLENGE
Set a distance goal (e.g., 2000 meters, 5000 meters, etc.).
Row at a steady pace aiming to reach the distance goal.
Track your time and try to improve it with each attempt.
Cool down for 5-10 minutes.
NUMBER FIVE — STRENGTH AND ENDURANCE WORKOUT
Warm up for 5-10 minutes.
Row for 5 minutes at a moderate pace.
Complete 3 sets of 10-12 rowing strokes at maximum effort with 1-2 minutes of rest between sets.
Row for 10 minutes at a steady pace.
Complete 3 sets of 20-30 seconds of powerful rowing with resistance set to a higher level, with 1-2 minutes of rest between sets.
Row for 5-10 minutes at a comfortable pace to cool down.
Remember to adjust the workout intensity and duration based on your fitness level, and always prioritise proper form to prevent injuries. Consult with a fitness professional or GP before starting any new exercise regimen, especially if you have any underlying health concerns.