Rowing Sprints

Burn Calories with this Quick and Intense Interval Rowing Workout!

This heart-pumping rowing workout is designed to get your heart rate up and your muscles burning in just a short amount of time. The workout consists of 16 intervals, each lasting only one minute, with no rest in between. You'll be challenged to row as hard and as fast as you can during each interval, pushing your limits and burning maximum calories.

This workout is tough but fast, so don't stop! You'll feel the burn in your legs, core, and upper body as you power through each interval, building endurance and strength with every stroke. It's the perfect workout for those days when you're short on time but still want to get in a challenging, full-body workout.

Whether you're an experienced rower or just starting out, this quick and intense routine will leave you feeling energized, refreshed, and ready to take on whatever comes your way!

Is this workout for me?

Interval rowing workouts like this can be a great workout regardless of your fitness level.

If you're a beginner, interval rowing can be a great way to build cardiovascular endurance and strength without overexerting yourself. By starting with shorter intervals and gradually increasing the intensity and duration, you can safely and effectively build your fitness and endurance over time.

If you're more advanced, interval rowing can be a great way to push your limits and challenge yourself in a new way. By incorporating longer intervals or increasing the resistance or pace, you can continue to improve your fitness and performance.

When and how often?

How often you should do endurance rowing will always depend on your goals.

in general I would advise completing this workout once or twice a week while incorporating an endurance workout such as the Pyramid Workout.

The Rowing Sprints Workout

This is hard work so make sure you don't lose focus and forget about your form.

Go all out on the sprints.

WARM UP (5:00)

1. 5:00 - Row at 20 SPM (Strokes Per Minute)

INTERVAL 1 (5:00)

1. 0:35 - Row at 30 SPM
2. 0:25 - Rest (you can row at very low intensity if you prefer)
3. Repeat 4 more times.

INTERVAL 2 (5:00)

1. 0:35 - Row at 30 SPM
2. 0:25 - Rest (you can row at very low intensity if you prefer)
3. Repeat 4 more times.

INTERVAL 3 (5:00)

1. 0:35 - Row at 30 SPM
2. 0:25 - Rest (you can row at very low intensity if you prefer)
3. Repeat 4 more times.

COOL DOWN (5:00)

1. 5:00 - Row at 20 SPM

‍

‍