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Hiit rowing machine: how to integrate it into your hiit workout?

Reading time : 10 min

Are you looking to intensify your workouts with the hiit rower? This method combines cardio intense and rmuscular strength complete, ideal for those who want to optimize their time and their results. Rowing, by focusing on numerous muscle groups, offers a balanced and effective workout.


Introduction to HIIT on a rowing machine

HIIT (High-Intensity Interval Training) is one of the most effective training methods for burning maximum calories in the least amount of time. The rowing machine is a complete device that uses all muscle groups. Combining these two elements, the hiit rower promises stunning results.

Why use the rower for HIIT?

The rower works almost your entire body! Arm, legs, back And abs are mobilized. This versatility makes it particularly suitable for HIIT, as each rowing stroke is a physical challenge. Maximum effort during high-intensity intervals generates complete muscular work that deeply tones and strengthens you.

The rower allows for rapid changes in intensity, going from active recovery to furious sprints in an instant. This smooth transition between phases relies on resistance that you easily control. With such responsive mechanics, you can customize your intervals at will, adapting the difficulty according to your abilities to optimize cardiovascular and metabolic benefits.

Get ready to row hard, sweat and discover a workout that can totally transform your fitness routine!

Benefits of HIIT on a rowing machine

If you're looking to boost your fitness quickly and effectively, HIIT rowing offers an impressive range of benefits. Whether you want to improve your endurance, lose weight or strengthen your muscles, here's why the rowing machine combined with HIIT could become your favorite tool.

Improved cardiovascular endurance

Rowing HIIT challenges your core by alternating periods of intense effort and active recovery. This alternation stimulates the circulatory system, increasing the ability of your heart to pump blood and your body to oxygenate the muscles. In just a few sessions, you could see a marked improvement in your cardiovascular endurance. You will no longer run up the stairs out of breath!

Weight loss and increased metabolism

If your goal is to burn calories, get ready to row toward a slimmer body. Rowing, with its short, intense intervals, can maximize calorie expenditure. Your metabolism remains high even after the session, thanks to the “afterburn” effect. This calorie burning continues for up to several hours after your workout, contributing to lasting weight loss.

Strength gain and muscle toning

Each rowing stroke is a work of coordination and power that uses your back, leg and core muscles. This contributes to strength gain and muscle toning. HIIT on a rower also activates the arms, shoulders and abs, creating a balanced session that leaves no muscle unturned. Whether you want to sculpt your legs or strengthen yourself overall, the rower offers a functional and complete workout.

It's time to get on board and row for iron health!

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Preparing for HIIT Rowing Machine Workout

Getting started with a HIIT session on a rowing machine requires a little preparation. With the right equipment, a proper warm-up and a well-defined heart rate target, you will be ready to do intervals efficiently and safely.

Necessary equipment

Not all rowers are equal. Opt for a robust model, ideally with air or water resistance, which faithfully simulates rowing. The console must be clear, allowing you to monitor your pace, calories burned and cadence in real time. A well-fitted foot strap is essential to ensure stability and comfort.

Recommended accessories

Remember to bring a bottle of water and a towel (you'll sweat!). Comfortable sneakers and a non-slip mat can also enhance the experience. A heart rate monitor will help you monitor your intensity.

Rower-specific warm-up

A warm-up is crucial to prepare your muscles and avoid injury. Spend at least five to ten minutes at moderate intensities before gradually increasing. Do some dynamic stretches to activate your joints and tendons.

Warm-up exercises to do

Leg flexions and extensions: Activate your quadriceps and hamstrings.

Trunk rotation movements: Prepare to make a strength training exercise for the back.

Shoulder stretches: Ensure good range of motion in your arms.

To fully benefit from HIIT on a rowing machine, it is important to know your target heart rate. This is generally between 80 and 90 % of your maximum heart rate. To estimate it, subtract your age from 220, then multiply the result by the desired percentage. So a 30-year-old woman would have a target rate of around 152 beats per minute for intense training.

Now that you're prepared, take a deep breath, adjust your straps, and get ready to row!

HIIT exercises on a rowing machine

HIIT rowing is not a one-way workout. Depending on your level, the variations of exercises and intensity offer sessions that are as diverse as they are effective. here are some programs to help you get started, whether you're a novice or a seasoned athlete.

Workout program for beginners

This program is designed to familiarize you with the rowing machine and introduce you to intervals. Start with a 5-minute warm-up at low intensity, then continue:

Short intervals (20 seconds/40 seconds):

20 seconds of intense effort followed by 40 seconds of active recovery, repeated 8 times.

Progression and adaptation for beginners:

You can reduce the number of repetitions or increase rest periods if necessary. Over time, adjust the effort-to-rest ratio to increase your endurance.

Rowing techniques for beginners: Make sure you adopt correct posture, back straight and legs well engaged.

How to avoid injuries: Don't push yourself beyond your current capabilities, respect recovery times and stretch after each session.

Advanced training program

For experienced rowers, here is a session that will test your endurance and power:

Increasing the intensity and duration of intervals:

1 minute of intense effort, followed by 30 seconds of recovery, repeat 10 times. Follow with 2 minutes of sprinting, then 1 minute of rest, repeat 5 times.

Variations and intensity

Alternate between powerful strokes and faster strokes.

Change the resistance of the rower to vary the effort.

Add 30-second intervals while standing, working your legs more.

HIIT on a rowing machine should never be monotonous. Keep these programs on hand, experiment with variations, and create stimulating sessions that push you to exceed your limits!

Rowing Techniques for Effective HIIT

Technique is key to maximizing your results while avoiding injury. Since HIIT is an intensive workout, each rowing stroke must be precise, synchronized and powerful. Here's how to refine your movement to get the most out of your sessions.

Correct rowing technique

Initial position : Sit up straight with your knees bent and your arms extended in front of you. Hold the handle with a firm but relaxed grip.

Leg push: Push your legs while keeping your back straight. The arms remain straight while the legs do most of the work.

Trunk pull: Once your legs are fully extended, pivot your torso back, pulling the handle toward your sternum. The shoulders should be slightly behind the hips.

Back : Relax your arms, fold your torso, then bend your legs, gently returning to the initial position.

How to maximize each stroke of the oar?

Coordination and sequence: The push of the legs, the pull of the trunk, then the movement of the arms must follow one another in a fluid sequence.

Importance of synchronization: Find a natural rhythm to avoid sudden changes. Synchronized movement allows you to maintain a high cadence and avoid premature fatigue.

Breathing: Inhale on the way back, exhale during the push for better control.

Common mistakes to avoid

Curved back : Keep your back straight to avoid unnecessary strain on your spine.

Excessively stretching the trunk: Don't try to tilt too far back, this will put too much strain on your lower back.

Asymmetrical oar: Make sure your hands pull the handle in a balanced manner.

Following these tips will improve your technique and make your sessions more effective. Row with concentration, and make each stroke a step towards your fitness goals!

Monitoring and Progress

To optimize your HIIT rowing sessions and progress effectively, it is essential to monitor your performance and adjust your workouts. Whether you're looking to improve your endurance, power, or simply stay motivated, here's how to track and measure your progress.

How to measure your progress?

Time over a given distance: Choose a standard distance (500m, 1000m) and measure how long it takes you to reach it. Repeat this exercise regularly to track your progress.

Number of strokes per minute (SPM): Your cadence indicates how fast you row. The higher it is over a constant duration, the more your power and endurance increase.

Average power (Watt): Watts represent your power. Try to maintain a constant power or gradually increase the average over time.

Cardiac frequency : Keep an eye on your heart rate during intervals. A drop in average heart rate at constant effort may signal an improvement in your physical condition.

Adjust the intensity and duration of sessions

Intensity: If your current intervals seem easy, increase the resistance or cadence to make each rowing stroke more challenging.

Duration : Gradually increase the total training time or the duration of intense intervals. Alternate effort/rest ratios to maintain the challenge and maximize progress.

Recommended frequency of HIIT workouts

HIIT is a demanding workout for your body. Plan 2 to 3 sessions per week to allow for adequate recovery. On non-rowing days, incorporate less intense exercises or focus on other activities to avoid overtraining and injury.

By keeping a close eye on your progress and adjusting your sessions according to your level, you will be able to see significant gains.

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HIIT on a rowing machine effectively enriches your training, combining cardio and strength. You optimize weight loss, increase your cardiovascular endurance and gain muscle. It is an ideal choice for fast and complete results.

Remember to adapt the frequency and intensity of your sessions to progress according to your current physical condition. Using the rower correctly with good technique maximizes benefits while minimizing the risk of injury.

Go hiit with DRIP

Push yourself and strengthen your muscular power with our HIIT sessions at DRIP! Take part in our intense sessions of 50 minutes.

At DRIP, immerse yourself in a stimulating atmosphere from the moment you enter, with seven workshops in three series that turn every moment into an exciting challenge. Our dynamic coaches will accompany you to the sound of memorable playlists. DRIP provides accessible space at all levels to shape your legs. You will love to hate us! ❤️‍🔥