High-intensity interval training (HIIT), sometimes just called interval training, is a type of exercise program that alternates high-intensity exercises with short periods of rest or low-intensity exercise. Rowing is one of the best forms of HIIT exercise that combines aerobic and anaerobic endurance with full-body strength training. In this guide, we’ll show you how to get the most out of HIIT rowing in order to burn fat and build muscle quickly and effectively.
What are the Benefits of HIIT Rowing?
Rowing is one of the best full-body HIIT workouts, as it combines aerobic and anaerobic exercise with strength training. HIIT rowing workouts can help you burn fat and build muscle, as the intense bursts of activity and periods of rest work different muscles and energy systems. Plus, the variable intensity can challenge your body in ways that steady-state cardio exercises can’t.
How to Get Started with HIIT Rowing
Before you get started with HIIT rowing, it’s important to make sure you have the right equipment and practice proper form. Start with a rowing machine, either at the gym or at home. Make sure you are familiar with the controls, including the resistance and the display feedback. Then, practice rowing with correct form, making sure your body is aligned and that you use your entire body, including legs, arms, and core, during the stroke. You should also use the handle to pull yourself forward and push the foot plate away with your feet.
Creating Your HIIT Rowing Workouts
Once you understand the fundamentals of rowing, you’ll be ready to create your HIIT rowing workouts. The basic structure of HIIT rowing is a series of short and intense bursts of activity followed by short periods of rest. This can be done in a variety of ways. You can try an interval training approach, setting specific times for activity and rest, or you can use a more casual approach, increasing intensity for a certain number of strokes and then reducing it for the next few. Whichever approach you choose, you should keep your intensity levels high throughout the workout. You should also be aware of your form, maintaining proper technique and alignment.
HIIT Rowing Workout Sample
Here is an example of a HIIT rowing workout that you can use to get started. For this workout, you’ll do five minutes of rowing at high intensity. The goal is to row as quickly and powerfully as you can while maintaining good form. After each minute, reduce the intensity and row at an easy pace for 30-60 seconds. Then, increase the intensity on the next minute. For the last 30 seconds of each minute, sprint as fast and hard as you can. Keep repeating this pattern for five minutes, then take a five-minute break before repeating the sequence. You can do this workout up to four times, depending on your fitness level.
Q: What type of exercises are suitable for HIIT?
A: HIIT can be done with many different types of exercises, including running, cycling, and rowing. The important thing is that the exercise involves repeated bursts of high intensity activity followed by periods of rest.
Q: How often should I do HIIT Rowing?
A: It’s important to allow your body time to rest and recover between HIIT workouts. Generally speaking, you should aim to do HIIT rowing two or three times a week, with at least one day of rest in between.
Q: How long should a HIIT Rowing workout be?
A: HIIT workouts should typically last between 10-30 minutes, depending on your fitness level. Start with shorter sessions and gradually increase the duration and intensity as you become more fit.
What types of foods should someone consume before and after HIIT rowing workouts?Before an HIIT rowing workout, it is important to eat a meal that is high in complex carbohydrates and low in fat, such as whole grains, fruits, and vegetables. This will help provide energy and fuel for the workout. Avoid eating too close to the workout as it can cause gastrointestinal discomfort.
For recovery, it is important to refuel with a balanced meal that contains a source of lean protein such as fish, eggs, or chicken, as well as a source of complex carbohydrates, such as whole grains or starchy vegetables. Post-workout snacks such as a protein shake can also be beneficial. It is also important to rehydrate with fluids like water or electrolyte-enhanced sports drinks.