Skip Nav
Watch Our LIVE Holiday Gift Guide Show Now and Win Big!
Yoga
You'll Want to Unroll Your Mat For This Happy Hips Yoga Sequence
Holiday Fitness
Healthy Gifts That Keep on Giving: The Best Monthly Subscription Boxes

Print it Cardio: Rowing Machine Interval Workout

Time Set Intensity RPE*
00:00 — 05:00 Warm Up Easy 2 — 5
05:00 — 06:00 Interval 1 Moderately Hard 6 — 7
06:00 —07:00 Rest Easy 2 — 3
07:00 — 09:00 Interval 2 Moderately Hard 6 — 7
09:00 — 10:00 Rest Easy 2 — 3
10:00 — 13:00 Interval 3 Moderately Hard 6 — 7
13:00 — 14:00 Rest Easy 2 — 3
14:00 — 18:00 Interval 4 Moderately Hard 6 — 7
18:00 — 19:00 Rest Easy 2 — 3
19:00 — 22:00 Interval 5 Hard 8 — 9
22:00 — 23:00 Rest Easy 2 — 3
23:00 — 25:00 Interval 6 Harder 8 — 9
25:00 — 26:00 Rest Easy 2 — 3
26:00 — 27:00 Interval 7 Hardest 10
27:00 — 28:00 Rest Very Easy 2
28:00 — 30:00 Cool Down Easy 3



*RPE = Rate of perceived exertion, 1 being easy and 10 being all out

Around The Web
Join The Conversation
Print It: Rolling Hills on the Treadmill
Print It Cardio: 300-Calorie Burning Wogging Workout
Print It Cardio: Half Hour Elliptical
Print It: 30-Minute Treadmill Interval
Print It Cardio: Elliptical Interval With Shrinking Recovery

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
All the Latest From Ryan Reynolds