Skip Nav
Weight Loss
29 Hacks For Weight-Loss Success
Personal Essay
How Fitness Has Played a Huge Part in Making My Friendships Stronger
Healthy Eating Tips
5 Weight-Loss Rules You Can and Should Break

30-Minute Rowing Workout

Row Through This 30-Minute Endurance Workout

If you've always been intrigued by the rowing machine, let elite rower Josh Crosby of Equinox take the guesswork out of creating a challenging cardio-driven workout, and try this 30-minute interval endurance plan.

Once you complete the initial three minutes of warming up, Josh suggests getting off the machine and stretching for three to five minutes before moving through these tough intervals that work nine muscle groups in your body! The plan is easy to follow, so keep reading to start rowing.

Time Stroke Rate* Intensity
00:00 - 01:00 24 Warmup
01:00 - 02:00 26 Warmup
02:00 - 03:00 28 Warmup
01:00 - 03:00 24 Easy
03:00 - 05:00 26 Medium
05:00 - 06:00 28 Hard
06:00 - 9:00 24 Easy
9:00 - 11:00 26 Medium
11:00 - 12:00 28 Hard
12:00 - 15:00 24 Easy
15:00 - 17:00 26 Medium
17:00 - 18:00 28 Hard
18:00 - 21:00 24 Easy
21:00 - 23:00 26 Medium
23:00 - 24:00 28 Hard
24:00 - 27:00 24 Easy
27:00 - 29:00 26 Medium
29:00 - 30:00 28 Hard

*Stroke rate = number of pulls per minute

If you need to rest, Josh recommends taking a break after each six-minute interval. To see the workout in action, watch our video that breaks it down, then click for an image-free printable to keep with you at the gym.

Image Source: Thinkstock
Around The Web
Join The Conversation
Workout Playlist Featuring Female Pop Songs
Plank Challenge
Leg Workout For Women Using Weights
Should I Work Out With DOMS?
Rise Nation Workout Review
Lorraine Gantt, the 64-Year-Old Trainer
Strength-Training Running Workout

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
X