Want to get the most out of your rowing workout in less than 15 minutes? Ergs can provide an intense cardio workout while working the muscles in your back, legs, and arms.Here are five fifteen minute workouts to burn fat on the rowing machine.
High-Intensity Interval Training
High-Intensity Interval Training (HIIT): This type of workout alternates short, intense bursts of exercise with periods of rest or low-intensity activity.
Warm Up
-5 Minutes at moderate pace
Workout
-30 Seconds of intense rowing
-90 Seconds Rest
Repeat for 5-6 sets.
Tabata
Tabata is a flavor of HIIT that focuses on short bursts of 20 seconds, followed by 10 seconds rest.
Warm Up:
– 5 Minutes. Row at a moderate pace.
Workout
– 20 Seconds. Row at a vigorous intensity (8/10)
– 10 Seconds Rest
Power Endurance
This workout is designed to increase your power and endurance at the same time. It’s a great option for those who want to improve their rowing technique and get a good workout in a short amount of time.
Warm Up:
– 2 Minutes. Row at a moderate pace.
Workout
-Increase the resistance and row as fast as you can for 30 seconds.
-Return to a moderate pace for 2 Minutes
Repeat for a total of 15 minutes.
Endurance
This workout is designed to build endurance and stamina. It’s a great option for those who want to improve their overall fitness level.
Warm Up:
– 2 Minutes. Row at a moderate pace
Workout
-Row at a steady pace for 12 minutes. Increase the resistance gradually while continuing the same pace.
-Cool down for 1 minute.
Try these different workout options to target different goals and keep your workout routine interesting. Remember to warm up before starting any workout and cool down after finishing. It’s important to listen to your body and not overdo it. Start slowly and gradually increase the intensity and duration of your workout. Happy rowing!