8 Rowing Workouts That’ll Crank Up Your Cardio

Star
Circled Dot

30-Minute Rowing Machine Workout

Clute's 30-min rowing workout: 6 rounds of varied intensity - moderate, high, and max efforts alternated with easy intervals for a quick, intense sweat session.

Burst
Heart

HIIT Rowing Machine Workout

Annie Mulgrew's HIIT: Rowing, bodyweight circuit. 1 min row (9 RPE), bodyweight exercises, then repeat circuit 3-4 times with short rests.

Burst
Heart

Power Stroke Rowing Machine Workout

Gretchen Raddatz's rowing workout focuses on power. Alternate power strokes (5, 7, 9 RPE) with recovery strokes to maximize force and speed.

Burst
Heart

Raddatz's workout transitions from aerobic to sprint-style anaerobic. Begin at 3 RPE, increase every 30-60 secs to max effort (10 RPE), then descend to 3 RPE.

Burst
Heart

Ladder Drill Rowing Machine Workout

Carson's heart-pumping rowing routine: 35 secs max effort (10 RPE), 25 secs rest, repeat 16 times for an intense 16-minute workout.

Burst
Heart

Spicy Sprints

Carson's advanced rowing set: Row 500m, rest 1 min, repeat 6 times. A challenging workout aimed for experienced individuals or test preparation.

Burst
Heart

Filthy 500's Rowing Machine Workout

Carson's stroke rate training: Alternating 1-min intervals at 3, 5, 7, 9 RPE, ending with max effort for 1 min, with 1-min rests in between each.

Burst
Heart

Stroke Build Burner Rowing Machine Workout

Gradually increase and then decrease intensity or distance in a pyramid-like structure.

Burst
Heart

Pyramid Workouts