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Rower Interval Engine — Extended Collection HIIT 008

23-minute intermediate HIIT workout for gym training. Includes 4 minutes of warm-up, 16 minutes of structured work/recovery intervals, and 3 minutes of cool-dow

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Duration
23 min
Difficulty
intermediate
Equipment
rowing machine
Muscle groups
cardiovascular, back, legs

Exercises

  1. 1. Dynamic warm-up: easy march and joint mobility

    1 sets · 4 min reps

    March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

  2. 2. Rowing machine push — Interval 2

    4 sets · 40 sec work / 20 sec recovery per round reps

    Drive with legs, then lean slightly and pull; return arms before bending knees. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  3. 3. Rowing machine push — Interval 1

    4 sets · 40 sec work / 20 sec recovery per round reps

    Drive with legs, then lean slightly and pull; return arms before bending knees. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  4. 4. Rowing machine push — Interval 3

    4 sets · 40 sec work / 20 sec recovery per round reps

    Drive with legs, then lean slightly and pull; return arms before bending knees. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  5. 5. Rowing machine push — Interval 4

    4 sets · 40 sec work / 20 sec recovery per round reps

    Drive with legs, then lean slightly and pull; return arms before bending knees. Complete 4 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  6. 6. Cool-down: slow walk and breathing

    1 sets · 3 min reps

    Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.

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