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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!

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.

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