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Row HIIT Workout – 15 Minutes

Here is a row HIIT workout you can complete indoors on the rowing machine.

Workout Details:

  • Warm-Up: 3 minutes (60% intensity at 24 strokes per minute (SPM))
  • Intervals: 9 x 30 seconds (100% intensity at 28spm) / 30 seconds (40% intensity at 24spm or rest)
  • Cool-Down: 3 minutes (40% intensity at 24spm or stretch)
  • Total Time: 15 minutes


  • Set your damper setting between 3-5.
  • Make sure to use your feet to push and your legs to pull.
  • While in motion, focus on form and power rather than the speed of each pull.
  • Maintain a rate of 24-30spm throughout the workout by pulling hard rather than pulling fast.
  • Breathe out as you move away, breathe in as you return.