Skip Nav
Healthy Recipes
I'm a CrossFitter and These Are the High-Protein Vegan Dinners I Make Every Week
Healthy Living
I Have Anxiety, and I Do These 5 Things Every Day to Manage It
Holiday Fitness
Gentle Yogis, Serious Snackers, and More Will Love These 14 Healthy Subscription Boxes
What Happens When You Drink Wheatgrass Every Day?
Healthy Eating Tips
I Took a Wheatgrass Shot Every Day For 1 Week, and These Were the Results
Workouts
Take Your Cardio to the Next Level With These Tips to Burn More Calories

Rowing Machine Interval Workout

Not Using This Piece of Cardio Equipment? Big Mistake

Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt.

Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you're properly prepped, learn this whole 30-minute rowing plan.

Time Set Intensity RPE*
00:00-05:00 Warmup 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 Cooldown Easy 3


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

Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don't forget to print this workout and take it to the gym with you.

Image Source: Thinkstock
From Our Partners
How to Burn More Calories on Cardio Machines
30-Minute CrossFit Workout
Benefits of Fasted Cardio
Treadmill Walking Workout
Reasons Why You’re Not Losing Weight by Walking
Nike Metcon 4 Training Shoe
Jillian Michaels Butt Circuit Workout
Britney Spears Workout Video Selena Gomez
Pilates Cardio Workout
The Fitness Marshall "Goodbye" Video
Reebok Les Mills Dance Workout With Nina Dobrev
Standing Core Exercises
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds