Beginner

HIIT

20-30s bursts

0:17:00

0:10:00

2 min warm up

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2 minutes of 20 seconds on 10 light. Rowing as hard and as fast as you can while maintaining proper form.

00:01:00

2 minutes of 20 seconds on 10 light. Rowing as hard and as fast as you can while maintaining proper form.

00:01:00

4 minutes of 30 seconds on 30 light. Rowing as hard and as fast as you can while maintaining proper form.

00:01:00

2 minutes of 20 seconds on 10 light. Rowing as hard and as fast as you can while maintaining proper form.

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2 min warm down on rowing machine