No other fitness equipment can provide a challenging cardio workout like the rowing machine. This is what makes the rowing machine a must have in any home gym. If you are planning on buying a rowing machine, make sure you analyze the Rowingmachines.reviews top picks to be sure that the model you will choose will offer you everything you need, from comfort in use to the highest body training performance. If you have already purchased one, continue to read our article. Here you will find out which are the indoor rowing cardio workouts that you can perform in order to stay in shape and boost your overall health.
A great rowing cardio workout that can be found in the menu of the Concept2 rowing machine is the pyramid power. This workout routine will help improve your endurance, and you will burn 450 calories when performing it.
First, do a 10-minute warm-up in which you row at a slow pace. Do 1 minute of rowing at a high speed followed by a 1-minute break. Row for 2 minutes at your maximum power, after which take a 2-minute break. Row for 3 minutes, followed by a 3-minute break. Row for 4 minutes at your full potential, followed by a 4-minute break. Afterward, do 3 minutes of rowing followed by a 3-minute break, 2 minutes of rowing, followed by a 2-minute break, and 1 minute of rowing followed by a 1-minute break.
High-intensity interval training sprints
The high-intensity interval training sprints rowing cardio workout routine is ideal when you’re in a hurry and you want to get a good sweat. You can find this rowing workout routine in the menu of the Concept2 rowing machine. In around 30 minutes, you will improve your strength and you will burn up to 300 calories. When performing this exercise, make sure that you keep your stroke rate between 26 and 32, and try to control how fast your legs are moving as well as possible.
Start with 10 minutes of warm-up in which you row at a slow pace. Afterward, you can proceed with the first interval of the workout routine. In it, you will sprint for 30 seconds, and take a 30-second break when you’re done. Repeat this 5 more times. Next, do 2 minutes of air squats. In the second interval, do 30 seconds of sprints, and take a 30-second break afterward. You must repeat this 5 more times as well. When you’re done, do 2 minutes of push-ups. In the third and last interval of the workout routine, do 30 seconds of sprints and take a 30-second break. Repeat this 5 more times. Next, do 2 minutes of air squats.