Your HIIT Rowing Workout Guide: Definition, Key Benefits, and 7 HIIT Rowing Workouts to Try
It’s no secret that HIIT workouts are a great way to improve your health and fitness. Since 2014, when HIIT workouts landed on the list of fitness trends from the American College of Sports Medicine, HIIT workouts have grown in popularity.
So, what’s all the hype about? HIIT workouts are an incredible asset to add into your rowing machine workout routine. This guide will cover:
Let’s dive in!
What is a HIIT rowing workout?
HIIT stands for High Intensity Interval Training. These workouts are exactly as they sound: intervals of high intensity, followed by intervals of active recovery at a lower intensity. So, a HIIT rowing workout is simply a HIIT workout that involves rowing.
The high-intensity intervals can last anywhere from 10 seconds to 60 seconds, depending on the structure of the workout.
The lower-intensity “recovery” intervals also will vary in length depending on how the workout is structured. In fact, both the high and low intensity intervals may vary within the same workout.
With a HIIT rowing workout, you might row at a high intensity for a full 60 seconds, followed by 60 seconds of recovery, then 30 seconds again at a high intensity, followed by two full minutes of recovery.
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The types of HIIT rowing workouts
HIIT rowing workouts have two general categories:
Rowing-only HIIT workouts
Hybrid/circuit training workouts
Rowing-only HIIT workouts
Rowing-only HIIT workouts are exactly as they sound: exclusively rowing. You’ll alternate between intervals of high-intensity rowing and low-intensity rowing for recovery.
What determines the intensity of the row? Both the speed and the power that you’re putting into each stroke.
Hybrid/circuit training HIIT workouts
Circuit training, or hybrid HIIT rowing workouts, alternate between rowing and calisthenics or bodyweight movement for strength training, with intervals of recovery during your transition on and off your rower. These circuit training workouts are available from your Hydrow machine or the Hydrow App.
The benefits of a HIIT rowing workout
The list of benefits from a HIIT workout — and specifically a HIIT workout including rowing — is long, and includes:
High calorie burn
Cardiovascular health
Mental health
A short and sweet duration
High calorie burn
HIIT workouts bring a higher calorie burn than workouts with a steady pace, for long after you’re done exercising. This is one of the main selling points of this format of workout. Not only will you burn calories during the workout, but you’ll continue to burn calories for a longer period of time afterward.
Cardiovascular health
With these HIIT workouts, you will see an improvement in your fitness and overall performance through a combination of aerobic, strength, and power training. You will experience new heights of fitness and find out how much more you are capable of accomplishing when you take on interval training workouts.
Related blog: The 18 Best HIIT Workouts for Cardio
Mental health
HIIT workouts are also great for your mental health. It’s been studied and found that those who exercise generally have better mental health than those who don’t. Furthermore, “intense exercise increases levels of two common neurotransmitters —glutamate and gamma-aminobutyric acid, or GABA — that are responsible for chemical messaging within the brain” according to a study from UC Davis Health System. This means lower levels of depression and other mental health struggles.
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A short and sweet duration
Another major perk of HIIT workouts is that they’re short! HIIT workouts can be as short as 10 minutes, but can be as long as 20 to 30 minutes. In this time, you’ll get an intense workout on a rower in half the time it would take on a bike or treadmill.
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7 HIIT rowing workouts to try
By now, we’re sure you’re totally sold on how incredible of a workout a HIIT rowing workout is (we can’t blame you!). So, what happens next? We have a treat for you! Check out these sample workouts that are usually exclusive to our Hydrow Membership.
1. Hydrow's 10-Minute Rowing Workout With Athlete Aisyah Rafaee in Norway
In this 10-minute HIIT workout, you’ll start with a short warmup with accelerations to 30 strokes per minute (SPM), then gradually increase from 26 SPM to 34 SPM, with one-minute rests between each interval.
Follow this structure:
One-minute warmup (including accelerations to 30 SPM)
One minute at 26 SPM
One-minute rest
One minute at 28 SPM
One-minute rest
One minute at 30 SPM
One-minute rest
One minute at 32 SPM
One-minute rest
One minute at 34 SPM
2. Hydrow's 20-Minute Rowing Machine Workout With Athletes Laine Maher and Dani Hansen
In this 20-minute HIIT workout, you’ll start with a two-minute warmup at 22 SPM. Then, you’ll go through nine intervals of 45 seconds on at 30 SPM, and 1:15 seconds off at 22 SPM.
Follow this structure:
Two minutes at 22 SPM
45 seconds at 30 SPM
1:15 seconds at 22 SPM
Repeat eight more times
3. The Best HIIT Rowing Workout
In this 10-minute HIIT workout, all intervals are under a minute, giving you the opportunity to go at your maximum speed with rest to see your true potential. You’ll start strong with intervals at 50 seconds on and 10 seconds off, and gradually downshift to shorter intervals and longer rests at higher stroke rates.
Follow this structure:
Warmup:
One minute at 22 SPM
Round one:
50 seconds at 26 SPM
10-second rest at 22 SPM
50 seconds at 26 SPM
10-second rest at 22 SPM
50 seconds at 28 SPM
10-second rest at 22 SPM
50 seconds at 28 SPM
20-second rest at 22 SPM
Round two:
30 seconds at 30 SPM
30-second rest at 22 SPM
30 seconds at 30 SPM
30-second rest at 22 SPM
Round three:
20 seconds at 32 SPM
40-second rest at 22 SPM
20 seconds at 32 SPM
40-second rest at 22 SPM
Round four:
One minute at 30 SPM
4. Thrilling 20-Minute HIIT Rowing Workout in Boston With Captivating Racing Stories
In this 20-minute HIIT workout, go through brief intervals of one minute on and one minute off, then 30 seconds on and 30 seconds off, with the last round pushing you to drive at your maximum effort.
Follow this structure:
Warm-up:
One minute at 22 SPM, accelerating with 10 strokes at 24 SPM and 10 strokes at 26 SPM
Round one:
One minute at 26 SPM
One-minute rest at 22 SPM
One minute at 28 SPM
One-minute rest at 22 SPM
One minute at 30 SPM
90-second rest at 18 SPM
Round two:
One minute at 26 SPM
30-second rest at 22 SPM
One minute at 28 SPM
30-second rest at 22 SPM
One minute at 30 SPM
Two-minute rest at 18 SPM
Round three:
30 seconds at 26 SPM
30-second rest at 22 SPM
30 seconds at 28 SPM
30-second rest at 22 SPM
30 seconds at 30 SPM
30-second rest at 22 SPM
Round four:
30 seconds at 30 SPM, using your maximum effort
30-second rest at 22 SPM
45 seconds at 32 SPM, using your maximum effort
5. Ultimate 20-minute Rowing Bootcamp HIIT Workout In Stunning Norway
In this 20-minute bootcamp HIIT workout, you’ll complete high-intensity intervals focused on power and maintaining good form. You’ll work through 30 seconds at a high stroke rhythm, 30 seconds off, one minute at a lower rhythm, and then a rest period between intervals.
Follow this structure:
Warm-up:
Two minutes at 22 SPM
Round one:
30 seconds at 30 SPM
30-second rest at 20 SPM
One minute at 26 SPM
30-second rest at 20 SPM
Round two:
30 seconds at 30 SPM
30-second rest at 20 SPM
One minute at 26 SPM
30-second rest at 20 SPM
Round three:
30 seconds at 30 SPM
30-second rest at 20 SPM
One minute at 26 SPM
One-minute rest at 20 SPM
Round four:
30 seconds at 30 SPM
30-second rest at 20 SPM
One minute at 26 SPM
One-minute rest at 20 SPM
Round five:
30 seconds at 30 SPM
30-second rest at 20 SPM
One minute at 28 SPM
One-minute rest at 20 SPM
Round six:
30 seconds at 32 SPM
30-second rest at 20 SPM
One minute at 28 SPM
6. 10-Minute HIIT Rowing Workout in Boston
In this 10-minute HIIT rowing workout, you’ll go through five one-minute intervals with 30 seconds at a lower SPM and 30 seconds at a higher SPM. In between each set will be 30 seconds of rest.
Follow this structure:
Warm-up:
Two minutes at 20–22 SPM
Round one:
30 seconds at 24 SPM
30 seconds at 26 SPM
30 second of legs-only rowing
Round two:
30 seconds at 24 SPM
30 seconds at 26 SPM
30 seconds of legs-only rowing
Round three:
30 seconds at 26 SPM
30 seconds at 28 SPM
30 seconds of legs-only or full-stroke rowing
Round four:
30 seconds at 26 SPM
30 seconds at 28 SPM
30 seconds rest
Round five:
30 seconds at 26 SPM
30 seconds at 28 SPM
30 seconds rest
30 seconds at 30 SPM, maximum effort
7. Tackle This 10-Minute HIIT Rowing Workout in Beautiful Norway
This 10-minute express bootcamp HIIT workout features 30-second intervals at 28 SPM for the first round and 30 SPM for the second round, with 30 seconds of rest between each round.
Follow this structure:
Warm-up:
One minute at 22 SPM
Round one:
30 seconds at 28 SPM
30-second rest
30 seconds at 28 SPM
30-second rest
30 seconds at 28 SPM
30-second rest
30 seconds at 28 SPM
30-second rest
Round two:
30 seconds at 30 SPM
30-second rest
30 seconds at 30 SPM
30-second rest
30 seconds at 30 SPM
30-second rest
30 seconds at 30 SPM
30-second rest
30 seconds at 30 SPM
You can find more workouts in the Hydrow app or on your Hydrow machine. Check out our YouTube channel for more previews of workouts, or become a Hydrow Member through the Hydrow App to gain access to a library of 4,000+ workouts and so much more.
Try HIIT rowing workouts with Hydrow
If you are looking to invest in a rowing machine for your home, be sure to check out Hydrow. Our state-of-the-art rowing machines are the perfect addition to any home gym, giving you an immersive and total-body workout in just 20 minutes a day.
Hydrow’s extensive library of workout content is led by our team of world-class and Olympic Athletes and filmed in stunning locations around the world. Whether you’re looking to do a rowing workout or cross-train with yoga, Pilates, and circuit training, you’ll be transported to stunning global destinations that keep you motivated to come back again and again.
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