Hiit rowing machine: how to integrate it into your hiit 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 minimum minutes. The rowing machine, on the other hand, is a complete piece of equipment that works all the muscle groups. Combining these two elements, the hiit rowing machine promises amazing results. Modern rowing machines offer various levels of resistance, which enriches your HIIT training.

Why use the rower for HIIT?

The rowing machine works almost your entire body body ! Arm, legs, back And abs are mobilised through exercises variety. This versatility makes it particularly suitable for HIIT, as every stroke is a physical challenge. The maximum effort during periods d'training generates a complete muscular workout that tones and strengthens you in depth. Suitable for different levels fitness, this financial year allows users control the resistance to optimise their training.

The rowing machine allows rapid changes in intensity, from active recovery to furious sprints in an instant. This fluid transition between periods is based on a resistance which you can control with ease. With such responsive mechanics, you can personalise your training to your heart's content, adapting the difficulty capabilities and your level to optimise cardiovascular and metabolic benefits. The users can adjust the pace their training to maximise results.

Get ready to row hard, sweat, and discover a new world. training that can totally transform your routine fitness !

Benefits of HIIT on a rowing machine

If you're looking to boost your fitness quickly and effectively, HIIT on a rowing machine offers an impressive range of benefits. Whether you want to improve your endurance, lose weight weight or strengthen your muscles, here's why the rowing machine combined with HIIT could become your favourite tool. Integrate various exercises of resistance in your training of sport optimises overall results.

Improved cardiovascular endurance

HIIT on a rowing machine challenges your heart by alternating between periods intense effort and rest active. This alternation stimulates the circulatory system, increasing your heart's ability to pump blood and your blood flow. body to oxygenate the muscles. In just a few minutesYou could see a marked improvement in your cardiovascular endurance. You'll never run out of breath climbing the stairs again! Visit users can adjust the duration of periods effort in seconds to adapt thetraining to their level.

Weight loss and increased metabolism

If your aim is to burn calories, get ready to row towards a body slimmer. The rowing machine, with its short, intense intervals, can maximise 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 trainingcontributing to a loss of weight sustainable.

Strength gain and muscle toning

Each stroke involves coordination and power, calling on your back, leg and trunk muscles. This contributes to strength gains and muscle toning. HIIT on a rowing machine also activates the arms, shoulders and abdominals, creating a balanced session that leaves no muscle untouched. Whether you're looking to sculpt your legs or build overall strength, the rowing machine offers a great way to work out. training functional and comprehensive, suitable for levels fitness.

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

Preparing for HIIT Rowing Machine Workout

Embarking on a HIIT rowing session requires a bit of preparation. With the right equipment, a proper warm-up and a well-defined heart rate target, you'll be ready to do a succession of training with efficiency and safety.

Necessary equipment

Not all rowing machines are created equal. Opt for a sturdy model, ideally one with resistance air- or water-powered, which faithfully simulates therowing. The console must be clear, allowing you to follow your progress in real time. paceYour cycling speed, your calories burned and your cadence. A well-fitting foot strap is essential to ensure stability and comfort during your workouts. training.

Recommended accessories

Remember to bring a bottle of water and a towel (you're going to sweat!). A pair of sport comfortable and non-slip mats can also enhance the experience. A heart rate monitor will help you control your intensity during your exercise sessions. training.

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 intensity before gradually increasing the intensity. Do a few dynamic stretches to activate your joints and tendons, making it easier for you to move forward. training of sport.

Warm-up exercises to do

Leg flexions and extensions: Activate your quadriceps and hamstrings.

Trunk rotation movements: Prepare to make a financial year for back training.

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

To get the most out of HIIT on a rowing machine, it's 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. For example, a 30-year-old woman would have a target heart rate of around 152 beats per minute for a training intense.

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

HIIT exercises on a rowing machine

HIIT on a rowing machine is not a training one-way. Depending on your levelvariations inexercises and intensity offer sessions that are as varied as they are effective. Here are a few examples programs to help you get started, whether you're a novice or a seasoned athlete.

Workout program for beginners

This programme is designed to familiarise you with the rowing machine and introduce you to intervals. Start with a 5-minute warm-up minutes at low intensity, then follow with :

Short intervals (20 seconds/40 seconds):

20 seconds of intense effort followed by 40 seconds of rest active, repeat 8 times.

Progression and adaptation for beginners:

You can reduce the number of repetitions or increase the number of repetitions. periods of rest if necessary. Over time, adjust the ratio of effort to time.rest 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 capacity, respect the limits of your abilities. periods 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 restRepeat 10 times. Follow with 2 minutes sprint, then 1 minute of restRepeat 5 times.

Variations and intensity

Alternate between powerful strokes and faster strokes.

Change the resistance of the rowing machine to vary the effort.

Add intervals of 30 seconds in a standing position, working the legs more.

HIIT on a rowing machine should never be monotonous. Keep these programs Keep the variations under wraps, and create stimulating sessions that push you beyond your limits!

Rowing Techniques for Effective HIIT

Technique is essential to maximise your results while avoiding injury. HIIT being a training Every stroke must be precise, synchronised and powerful. Here's how to refine your stroke 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 and then the movement of the arms should follow each other in a fluid sequence.

Importance of synchronization: Find a pace natural to avoid any jerking. Synchronised movement keeps the pace high and prevents 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 this advice will improve your technique and make your sessions more effective. Row with concentration, and make every stroke a step closer to your goals. fitness !

Monitoring and Progress

To make the most of your HIIT rowing sessions and progress effectively, it's essential to monitor your performance and adjust your training accordingly. training. Whether you're looking to improve your stamina, 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 financial year regularly to monitor 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 your average heart rate at constant effort may indicate an improvement in your physical condition.

Adjust the intensity and duration of sessions

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

Duration : Gradually extend the totaltraining or the duration of intervals intense. Alternate the effort/rest to maintain the challenge and maximise progress.

Recommended frequency of HIIT workouts

HIIT is a training demanding for your body. Plan 2 to 3 sessions a week to allow adequate recovery time. On days when you are not rowing, incorporate exercises or concentrate on other activities such as walking or cycling. bike to avoid overtraining and injury.

By keeping a close eye on your progress and adjusting your sessions according to your levelyou'll see significant gains.

Conclusion

HIIT on a rowing machine enriches your training with efficiency, combining cardio and strength. You optimise the loss of weightIncrease your cardiovascular endurance and build muscle. It's the ideal choice for fast, all-round results.

Remember to adapt the frequency andintensity your sessions to progress in line with your current physical condition. Using the rowing machine correctly with good technique maximises the benefits while minimising 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, you'll be immersed in a stimulating atmosphere from the moment you walk in, 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 offers a space accessible to all levels to shape your legs. You'll love hating us! ❤️‍🔥

FAQs

Can I do HIIT on a rowing machine?

Yes, it's perfectly possible to do HIIT on a rowing machine, particularly with models like the Concept 2 or professional air resistance rowing machines. These machines allow you to adjust intensity precisely and monitor performance in real time, which is ideal for safe and effective HIIT sessions.

Is 20 minutes of rowing a day enough?

Twenty minutes of rowing a day is enough to improve cardiovascular health, strengthen up to 80% of the body's muscles, burn 200 to 300 calories, reduce stress and refine the figure. Daily regularity is more effective than a longer one-off session. Intensity adapted to your objectives.

How many calories can you burn in 30 minutes of rowing?

In 30 minutes of rowing, you can burn between 250 and 377 calories, depending on the intensity. For a 70 kg person, around 377 calories are burnt at sustained intensity, while moderate intensity burns around 250 to 350 calories.

What is the ideal duration of a rowing session?

The ideal duration of a rowing session varies according to the objective. For muscle strengthening, 20-30 minutes at high intensity is effective, while for endurance, 45-60 minutes is preferable. HIIT sessions of 20 minutes with recovery can also be very beneficial.