HIIT Workout - Insane 20 Minute Rowing Machine Workout
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- Опубліковано 10 жов 2018
- www.abundantyou.com has another Insane 20 minute HIIT row machine workout for you! #HIIT #Workout #HIITWorkout #RowMachineWorkout
Rowing workouts give you a total body workout and can burn up to 50 percent more calories than the elliptical.
Every stroke on the rower requires the calves, quadriceps, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back, and lats to engage in the activity!
HIIT workouts - known as High Intensity Interval Training, are the most effective way to burn fat in the shortest amount of time possible. However, most people don't utilize this type of workout enough.
It's recommend to perform a 10-30 minute HIIT workout 2-3 times a week, with 24 hour rest in between HIIT workouts, in addition to other variety of fitness activities.
This rowing workout video is 20 minutes of HIIT training, going as hard as you can for 8 rounds of rowing 30 seconds, spaced with 90 seconds of low intensity rowing.
We start the rowing workout with a 5 minute warm-up and finish the workout with a 3 minute cool-down. Please make sure you do both to reduce risk or injury!
To learn more visit:
www.abundantyouchiro.com/ - Holistic Wellness Center Columbus, Ohio
abundantyou.com/ - Natural Health Made Easy Blog
askdrkevin.com/ - Ask Dr. Kevin a question!
Special thanks to Matt Casturo - @themovementsystem on Instagram
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Check out our NEWEST killer HIIT video done on any type of static bike: "HIIT Workout - Insane 25 Minute Spin Bike Workout"
• HIIT Workout - Insane ...
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Great HIIT workout. Perfect for me.
This was a sick workout. Almost quit halfway through, but I managed to push all the way through the entire workout.
I love the built in cup holder, the ability to fold the erg up when not being used, and the thickness of the handle bar rope
As a rower this is a good routine but PLEASE, somebody show that poor guy the full technique otherwise people new to rowing will just mirror the action! Hands need to be way past the knees before raising them after rocking forward at the hips. A good non commercial site to visit and learn technique is British Rowing. If you follow the technique in this video you are not getting the full effect of the drive plus there is a small chance of sustaining a injury - row safe 😎
I'll take my chances
I wish I knew what the hell you're saying, but okay
I believe he is saying that the guy needs to release the pull and rock forward BEFORE he bends his knees back during the recovery. Notice how his knees are almost hitting his hands or getting In the way on nearly every stroke. That is not ideal technique.
@@e2ek1elalpha1 oh I see what you're saying. Yeah he's lifting his arms to get out of the way of his knees. Sorry. I literally just started rowing
When recovering from the lean back at the top, arms should fully extend, and hands should PASS THE KNEES before the knees bend. Just think of the same motion as deadlifting a barbell, except rotated to a sitting position. Lifting the knees before the hands pass by causes the rower to have to lift the handle over the knees, exerting more energy than required. It also just looks terrible. It's called "the rodeo" for a reason...looks like you're on a bucking Bronco.
Last year I started watching these videos 2-3x a week and couldn’t stay under 2 minutes/500m for the 30 seconds and I would be toast for an hour after. I’m now consistently 1:30-1:35/500m and use this as my warm up. Thank you!
My favourite rowing workout, best I've found for intensity and effort so far. Thank you.
Loved this workout! so quick and effective. Thank you!
Awesome workout! I often have a hard time reaching MHR on the rower. This was bad ass! Thank u ✌🏽
Thank you! 🙏
I’m new to rowing. Loved the guidance during the video. Thank you!
No problem Jon! The rowing technique is not great. But the routine is perfect to implement. Keep it up!
Welcome to rowing! I've been doing so for 4 years and purchasing my Concept2 rower was the best physical fitness decision I've ever made. You'll love it!
I just finished doing this exercise for the 2nd day in a row! 🔥 🔥 🔥
Even though he is breaking his knees before he extends his arms doing it the right way, it's a great HIIT workout, looking forward to doing the workout today.
Thanks for your feedback on this rowing machine workout.
Great job boys!! I just hit play and rowed along with you guys, effective, simple, fast, great training!!!! I'll BE BACK FOR MORE!!!
Thanks James! I love your energy! Keep me updated on your progress! #HIITWorkoutsWork
Back to these effective quick workouts!
What a great workout as I learn to use my rower! Thank you.
No problem! Let me know how it goes moving forward! #HIIT
Supp bye by
Fb B BB vic vic gn Gm m love kvov
Just getting back into it, and this kicked my butt! Thanks.
Great job Laurelin! Max effort = max results :) Keep it up!
More please! Love this workout 💪
I do this workout twice a day during COVID19 lockdown and it puts me in great mood for the rest of the day. love this
I’m exhausted after my first try. Really working on getting my technique down after this, great video! New sub.
Hey Angel! Welcome to my channel! I'm glad you enjoyed this workout!
Great to work out always now with 🚣♂️
💯
Awesome workout! Thank you!
Thanks John!
Thanks so much! Really enjoyed that!
Loved it. Just bought my rower and enjoy all the beginner videos but i really like this to get my hear rate up.
More like this please!!! Great workout!
Great workout! Easy to follow, effective and works with any row machine! My favorite part is that I don’t have to sit through a 20 minute explanation of drag resistance and entering complex settings like some other channels! Instead I’m using that time to workout! Also liked the music during the high intensity portions! Thanks for posting!
Experienced & elite rower who doesn’t know how to row with good technique. Quality vid
Toby Gibbs tony you A bitch
Great workout thank you!!
Absolutely loved it. Nice work fella's and thank you!
Superbly prepared and designed . Just feeling fire 🔥 and literally felt that flame after workout 👍🏻🤩100/100... loved this workout 💪🏻🔥🦵🏻✌🏻👌🏻👌🏻👍🏻👍🏻👍🏻
Nice workout 💯really suitable for this pandemic we going through 👌👊🏽👊🏽
great workout...even on my old but new to me budget rower.
Thank you! #rowingmachineworkout
Awesome videos I did the elliptical plus the stationary machine awesome workout love it thank you so much for putting these videos up now I’m actually excited when I go to the gym LOL
Thanks Jack, I’m happy to hear this! Keep crushing it #hiit #workouts 💯
Good simple sweaty HiiT
Just tried the workout , great feel afterwards!!
Thank you for taking me to the next level.
Loving the new videos!!
Thank you! 💪
Love the workout!
Thanks Sammy! Was that your first time doing a HIIT workout on the treadmill like this?
Great workout!!!!
Great place to start thank you
loving this new insane 20minutes
Yes! 🙌 #hiitworkouts
I love this workout it really challenged me
loved it gonna try it one month :)
FINALLY, sprint-type workout! So many on UA-cam are too comfortable and I barely break a sweat. This is great one and will definitely do this one more as its saved in my P5!
Do 8x 2 minutes 2 minute rest and start at like a 24 then add 2 stokes every piece until ur at ur max of like a 34
34-38*
Great way to get started early before heading out!
Great Workout!! First time doing it!!
This is a great HIIT workout. It's got technique to row better. And it got the balance of Hi Intensity and Rest. Well done guys. From strength 💪🏽 to strength 💪🏼
The guy in the video does his return stroke incorrectly. He should drop his hands towards his legs as he is straightening his arms so that the handle travels just above his legs. Once his arms get fully straightened he should hinge his hips forward. After he does that, he can bend his knees. Notice how he has to raise his hands over his knees on every return stroke (bad form).
Great workout!
Great! Thank you
No problem Nicole! Glad you liked it.
LOVE LOVE LOVE! I'm dripping!
❤️ great work! Keep the sweat coming!
Woah woah keep that info to yourself😜
Great workout I appreciate it.
That was great! It wasn’t nearly as brutal as I thought it was, it was actually fun. However it all went to my butt! It hurts so good. Thanks!!
Super! 👍👍👍
Nice workout. I’m going to try this.
This was good and I did it.!!! Great work out
Thanks Thomas! Do you do a lot of rowing?
Nice workout and visit this regularly
Great workout
I had been doing a pyrimid workout (tempo) but wanted to try a HIIT workout. This was an awesome workout! Nice 5K. Thank you Dr Kevin
Love the workout. I'm new and this is totally doable! I wish there were no commercials!
Ive been doing the cycle hiit's for about 2 years - absolute killers. First time doing it on the rower. A tough session - but heartbeat not as high as on the bike!
As a rower this lad is breaking his knees as he extends his arms. His arms should be fully extended before bending his knees at all. He is dropping the handle at the catch ( At the top of the slide) which is making him lose power. His back is always straight even though he should be at 15 degrees leaning back at the end of the stroke.
Thanks Peare Woods for your feedback.
That's really true. As a ex-competition indoor rower I'm suprised that they teach rowing like this. Not most effective.
I know right
Any suggestions on videos for proper for. I just ordered a machine and want to get started correctly. Thanks.
thank you
Thank you
I’m a stay at home mum and just got myself a new rower and loved this workout thanks 👌
Wonderful! Thanks for sharing!
Me too !!!
As an experienced rower this workout is good but try to only have a 60 second break, and please somebody teach this man how to row properly, you can get so much more from the workout by following a real technique
Hey zizi! Thanks for the comment. Yes, you could definitely do a 60 second break depending on your fitness level. Thanks for watching! 👍
...aaaand mostly a noon-1 o‘clock upper body pendulum. Great workout, and please watch out for that rowing form if showing it to the masses. Big thx
Thank you. Great work out.
Thank you! Was this your first time doing a HIIT workout on the row machine?
@@AbundantYou No, about 3rd time. Just like how straight forward it was with out alot of other nonsense.
Thanks for the feedback!
Man no love for the instructor! I wasnt paying attn to his form as I was hauling ass during my 30 second sprint and then recovering. Music was good. Just long enough. Felt like maybe the recovery was too long but it did give me enough time really go during the sprint.
Thanks Kelly for sharing your experience while doing the workout. Sounds like it went good! Yeah, the rest period is designed to give you plenty of time to recover so you can really push yourself during the HIIT portions.
I just did it!! Thanks doc! ^_^
Super nice 🙂
Pretty happy with the workout. My suggestion is to have the PM5 monitor inset on the screen to allow the viewer to see the power difference in the expert’s recovery and intense training segments. Also, I’m interested in what the total meters covered was in the 20 minutes. I consistently row 5000m in about 20 minutes. During this workout I covered 4325 meters.
Hey! Thanks for the suggestions! Those are great ideas. Nice work covering 4325 meters! 💪👍
Great work out. You think, after the first 30 sec piece, hay, I got this. Not so much by the 6th. Well done. I like the change in music for the hard bits.
Great job completing it Carl. Was this your first time doing a HIIT workout on the row machine?
I do X10 30sec on 90sec rest, with the aim of improving the pace time. Its easier than 1min on 1min off intervals and so far my heart rate doesn't go as high as the other intervals. its kind of fun as its a good way to see how fast you can actually row, I havnt given 100% yet but I am knocking 1 second off the pace time each week so later this month will get interesting
I mix this up with the Ski Erg. Rock on👹🙏🏋
hi there! I just completed this workout. It was awesome. I just purchased a rowing machine due to covid and with the colder weather approaching, I just don't see myself going back to a crowded, "wear your mask in between machines" Planet Fitness. I have my weights, Slim in 6, Tony Horton, and now you. IT's all good. Thanks. Yasmine
Would like a longer HIT time maybe at least one minute but I did enjoy the workout. I did take row classes for a week at a facility, rowing facility, but it is expensive 6 classes for 100.00!!! I had a week trial for free so happy to find this workout so I can continue. Thanks :)
Make it a little longer with 3 intervals of all out in the middle. Great!
Dr. Kevin, the for all that you do for us. If you could do one for a mini rebounder that would be highly appreciated as I could lead a workout in our local park for our rebounder club.
still my go to after so many years. works out to 5k almost every time I do it, which is at least weekly. my quads are always shaking and the sweat is running down my back when Im done, brutal.
Liked it
Love your 20 min HIIT workouts. I do the updated rowing and the killer at home workout. Nice job!
Nice Sungji! We have more coming. Stay tuned :)
I really thought that was a good workout, I'm really sweaty now.
Thanks Lee! I'm glad you got a good workout on it.
Thanks for the workout! Would be great to know a strategy around building muscle with a rowing machine. Like should I be doing sprint type exercises or more stamina or mix? and what about diet. If you get back to me thanks in advance. I will take a look around your channel for more thanks so much.
Looks good. I'm about to start rowing as my exercise next week. Im just wondering all the people saying technique not good if they could elaborate??
I'd like to know before I go into this. Thanks
Hey Sarah! Thanks for watching. Here is a good video on technique from the manufacturers of the concept 2 row machines. www.concept2.com/indoor-rowers/training/technique-videos
Seemed like he was bringing knees back up before letting arms cross back over. From the majority of rowing instructors I've listened to they want the handle to cross back over the knees on the return before knees bend.
Very effective
Thank you Sarah! #hiit #workout 👍
Any info on the high intensity playlist? Especially round 2 song, I can hit at least 35 seconds of high intensity with that beat
ua-cam.com/users/NoCopyrightSounds Hey Ryan! This is where majority of the music can be found at.
Done
Great job Benjamin! 👍
I did so fast this morning feel dizzy had to stop. I did do other worked out before doing rowing though
Make sure you start at a gradual pace and slowly progress with your fitness level.
Insane how easy it is with on 30 high and 90 recovery
I do following this video 2 times a day for 2 months and lost 5KG weight . thx much
As a beginner this was a good workout and kept me motivated that time just passed pretty fast. Thanks for the workout 💪🙂
Great workout. I'm smashed.
Nice!!! #RowMachineWorkout
I used to have the rogue echo bike and the hiit workout on that is devastating. I can’t quite find a hiit workout on the rower that fatigues me.
Is there a Hiit timer on the machine itself? Like a pre-set program? Thank you!
Hey Bruce! The concept 2 website says this is how: Setting Up a Time Interval Workout
Press Reset.
Press Work Time.
Set the work interval time:
Press the right arrow to navigate to the digit you want to change.
Press the up arrow to change the digit. The maximum time you can set is 59:59. The minimum time you can set is 00:10.
When you are done setting the time for the work interval, press Rest Time.
Set the rest interval time:
Press the right arrow to navigate to the digit you want to change.
Press the up arrow to change the digit. The maximum time you can set is 9:59. The minimum time you can set is 00:10.
When you are done setting up the workout, press Ready. As you row, the PM1 will cycle through the work and rest intervals.
I did it on an aqua rowing machine didn't feel much in my legs. I felt it more in my arms than anything.
Just did this first time, thank you. I have a rowing machine at home so hoping I can get a decent work out from it for a few months. How many times in a day should this excercise be done?
Hey Dark! I’m glad you liked it! I recommend doing this rowing machine workout 3x a week. Any more can increase your likelihood of injury and over training. Keep it up! 💪
@@AbundantYou my ultimate goal is to lose fat and hopefully gain some muscle. I picked up the rowing machine because it was cheaper than a Gym subscription lol. And I have a few dumbbells, but only up to 5kg... I probably need heavier weights. So I've been doing 20 minutes on Row, then 4 minute rest, then 15 minutes of weights but only in a limited capacity.
Sounds like you have a plan!
Did this workout after a 10 minute jump rope session. Boy I’m sweaaatyyyy. How many calories does this burn? I’m 133lbs.
May you post a link to purchase the same rowing machine you use in the video?
Watch training tall guy is 6'8" his form is impeccable
Are you going to produce any more rowing videos like this Dr Kev? I've been doing this one roughly once a week for two years, tried others on UA-cam but can't seem to find any that have that great HIIT intense combo with on screen clock etc. Others seem a bit lame and wishy washy, I suspect they are just low balling their vids so old or unfit people don't injure themselves and sue. I mean, whats the point of 22 strokes per minute? Its like you're hardly moving on my Concept 2, I struggle to keep it below 26/28 spm, then go to upper 30s to 39spm on the HI sections, and that's with resistance on around 7 to 8. I've tried modifying it myself, so keep rowing for an extra 15 seconds to give me 45 seconds on before rest.
Anyone else know of any really good HIIT rowing vids for the more advanced home trainers to try?
Sweating like a PIG !!!
That's a good thing!
To the “technique commentators”-elite athletes don’t always have the classical best form, whatever the sport. The best musicians don’t always have “the correct” hand position. Great video. I’ll add this to my workout queue.