Cardio Intervals: Rowing

Following a series of five bodyweight warm-up exercises, you'll be asked to perform a series of intervals on the rowing machine. Interval workout sessions like this one are superior when it comes to building aerobic capacity compared to traditional steady state cardio exercise.

*IMPORTANT* When you get to the final exercise, the rowing machine, I want you to perform sets of intervals. Meaning, row at a maximal effort for 30-seconds followed by easy rowing for 1-minute. This is known as a 1:2 work-to-rest ratio. Repeat this sequence 6 times for a total of 9-minutes.

If you have the ability to take heart rate via an Apple watch or wear a heart rate monitor - then do so! Make note of your heart rate before you begin your rowing intervals and again when you're done with all 6 intervals. See how quickly your heart rate recovers 1-minute post exercise. The faster you get below 100 bpm and back to resting levels the better cardiovascular shape you're in. Monitor and track this over time.



Stay Strong,



Michael Wood, CSCS
Jefit Team Member