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Your New Rowing Workout

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Your New Rowing Workout

The rower is one of the best cardio machines to use. Rowing engages your legs, back, core and arms, delivering an intense full-body cardio experience. Rowing won’t put as much stress on your knee and hip joints as running does, meaning anyone can do it.

Begin by setting yourself up on the rower, it’s important to position yourself properly or you won’t get an effective workout. Make sure the strap goes across the ball of your foot, if your feet and legs are too high you can injure yourself and prevent full strokes. Adjust the foot stretcher where you rest your feet either up or down a few pegs if the fabric strap isn’t lying in the correct spot. The next thing to adjust is the damper setting. This is the lever on the side of the flywheel and controls the amount of effort required to complete a row. For beginners, the damper setting should be anywhere from four to six. As usual, begin with a gentle warm up, either on the rower or off.

HIIT Sprints

HIIT is a fantastic way to work out, it engages the muscles and burns many calories in a short period of time. With the following workout, you’ll burn roughly 300 calories.

  • 10 Min Easy Row
  • 30 Sec Max Effort
  • 30 Sec Rest
  • 2 Min Squat
  • Repeat 3 Times

Pyramid Power

Resting for the same amount of time that you row may seem easier, but this workout will put you through your paces and allow you to burn up to 450 calories.

  • 10 Min Easy Row
  • 1 Min Row
  • 1 Min Rest
  • 2 Min Row
  • 2 Min Rest
  • 3 Min Row
  • 3 Min Rest
  • 4 Min Row
  • 4 Min Rest
  • 3 Min Row
  • 3 Min Rest
  • 2 Min Row
  • 2 Min Rest
  • 1 Min Row
  • 1 Min Rest

Lean Leapfrog

This next workout is challenging, with 40 minutes and roughly 700 calories burned, you’ll certainly feel the burn. Try and row further during each sprint, keeping your maximum effort at around 75%. Before beginning, spend 10 minutes at a gentle rowing pace.

  • 1 Min Sprint
  • 1 Min Rest
  • 1 Min Sprint
  • 1 Min Rest
  • 1 Min Sprint
  • 1 Min Rest
  • 1 Min Sprint
  • 1 Min Rest
  • 1 Min Sprint
  • 1 Min Rest
  • 2 Min Rest
  • Repeat for a total of 3 times

Posted on 24th July 2017

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