20-Minute Interval Rowing Workout

I can't believe it's been so long (like months!) that I've "formally" shared a cardio workout! Well, actually this is Scott's rowing workout. I typically like to do different types of treadmill workouts (varying incline and speed) so I put him to the task of writing down one of his rowing workouts to share.

The best way to describe this 20-Minute Interval Rowing Workout is that it will be difficult for beginners and moderate for intermediate rowers but it can easily be customized to your fitness level. This one is great to do on your cardio day or after your lifting session!

Did you know that we have 4, 6, and 12-week workout plans for all fitness levels, plus plans geared directly toward runners?! Check them out here.

Below are a few quick tips:

• Drive with your legs
• Keep good posture throughout the stroke
• Focus on utilizing a full range of motion

Short on Time Rowing Workout

Scott here! Other than hiking or skiing, one of my favorite forms of cardio is rowing. I love to use it as my warm-up before lifting and also as my cardio after lifting. Whitney has shared a lot of other workouts on the website (mainly treadmill workouts) but since it’s a new year, I thought it would be a good time to incorporate some new workouts using different equipment.

As Whitney mentioned in the latest workout she shared, the Beginner 30-Minute Treadmill Workout, one of our favorite brands of cardio equipment is Horizon Fitness. Not only do they have treadmills, they also have ellipticals, exercise bikes (another one of my favorite forms of cardio!), and they offer a rower!

One of my favorite things about the rower (and Horizon’s other fitness equipment) is that it folds for easy storage so it doesn’t take up much space. This will definitely come in handy when we move into our small house! The equipment is also easy to assemble which is perfect because we all know how frustrating it can be to spend hours putting something together. The price includes the home use warranty and free shipping on every online home cardio order.

It’s rowing time now! The following workout is more of an intermediate workout routine but can easily be customized to your fitness level. This one is perfect for after your lifting session because it’s only 10 minutes so it won’t take up much of your time. Even if your workout runs longer than expected there’s really no excuse to not squeeze in 10 minutes of cardio!

Below are a few quick tips:

• Drive with your legs
• Keep good posture throughout the stroke
• Focus on utilizing a full range of motion

Connect With Horizon Fitness  

•   Website
•   Follow on Twitter (@HorizonFit)
•   Follow on Instagram (@horizon.fitness)
•   Like On Facebook

This post is sponsored by Horizon Fitness. I am being compensated to share information but we only share information we feel is relevant to our readers. Horizon Fitness is not responsible for the content of this article.

Row Your Way to a Sexy You

Ever stared that the rowing machine in the gym? Just really stared at it? It looks pretty daunting, doesn't it? Guess what?!!?? It's NOT! The rowing machine has SO many more benefits than just trimming your back. It's a full body workout - your legs, rear, back, abs, shoulders and arms will be engaged as you take your fitness level up a couple notches. Best of all... everyone else is afraid of it, so you will rarely have to wait to use the machine! Come on... let's do some HIIT cardio that will leave you drenched and feeling like a winner!

Below are a few benefits of a rowing workout:

1. Lower Impact Workout - If you have knee or ankle problems. Don't worry about it! Since you aren't standing up, rowing is much less impact than a traditional cardio workout on a treadmill or stair climber.

2. Full Body Toning - Yep, that's right! You would be hard pressed to find a cardio workout that uses more muscles in your body than rowing.

3. High Caloric Burn - Even better - the more muscles you incorporate, the more calories you burn! On average, you will burn about 600 calories per hour. (This depends on your fitness level, body weight, mass ratios, intensity, etc.)

Let's get to the workout! Here it is (note: this workout was updated 4/30/15):

(click on picture to enlarge)

Remember to use proper form when you are rowing your way to health! Follow all safety precautions including keeping your feet strapped in and your chest and back upright and in good posture. Looking straight forward, begin the row using your lower body (legs) and finish the stroke with your upper body (arms/back).

If you can't maintain the cadence set by the workout, no problem! Drop down to a more comfortable pace for you and work up to the suggested cadence.

Make a date with the rowing machine. Happy Burning and Happy Rowing!

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!