Press "Enter" to skip to content

The Best High-Intensity, Low-Impact Rowing Workouts to Lose Body Fat

By engaging in lung-busting, muscle-burning bursts of bodily action with small time to get better, your overall body much more efficiently melts excess fat. It is named superior-intensity interval education (HIIT), and odds are you have been incorporating it into your conditioning routine for several years now. But as you get older, those several years of playing college or university football, pounding the pavement, and popping into workout lessons choose a large toll on your joints. To help you save your hips, knees, and low back again, it pays to change some of your HIIT exercise routines to superior-intensity, low-affect education (HILIT).

“Rowgatta is NYC’s to start with superior-intensity, low-affect education (HILIT) bootcamp course,” claims co-founder Kenny Rosenzweig, NASM-CPT. “HILIT provides the benefits of superior-intensity interval training—including economical calorie melt away and increased metabolic fees, and lessened coronary heart rate, blood force and blood sugar—in a low-affect natural environment that prevents damage and promotes longevity.”

Alternatively of cranking out rounds of burpees and box jumps, you interact in joint-welcoming workout routines. You can use a wide range of equipment, like the ski erg, Pilates reformer, and resistance bicycle. Although the rower is one of the most powerful approaches to accomplish HILIT exercise routines simply because it taxes your whole overall body and a number of electricity systems with no trashing your joints.

“To boost rowing kind, aim on driving with your legs and heading tougher instead than faster—60-70 p.c of the electricity in your stroke really should appear from your legs instead than your arms and higher overall body,” Rosenzweig claims. Listed here are five superior-intensity, low-affect education routines to try on your very own, if you can’t make it to a Rowgatta course in NYC.

Rowgatta studio in NYC Courtesy Impression

1. An All-Close to Chipper

How to do it: Comprehensive the workout, in the buy furnished, as speedily as possible in twenty minutes (AMRAP, aka as numerous rounds as possible). The number of rounds concluded is your rating. Check out to conquer your superior rating each and every time.

  • thirty-cal Row
  • fifty Air Squats
  • 15-cal Row
  • forty Situps
  • 15-cal Row
  • thirty Pushups
  • 15-cal Row
  • twenty Burpees
  • 15-cal Row

2. Waffles and Lunges

How to do it: Comprehensive the workout, in the buy furnished, as speedily as possible in twenty minutes (AMRAP, aka as numerous rounds as possible). The number of rounds concluded is your rating. Check out to conquer your superior rating each and every time.

  • twenty-cal Row
  • thirty Air Squats
  • thirty Mountain Climbers (60 whole)
  • thirty Alternating Lunges

three. Shoulder Burn

How to do it: Comprehensive the workout, in the buy furnished, as speedily as possible in twenty minutes (AMRAP, aka as numerous rounds as possible). The number of rounds concluded is your rating. Check out to conquer your superior rating each and every time. Choose a fat(s) which is challenging but sustainable for quite a few rounds.

  • 25-cal Row
  • thirty Plank Shoulder Faucets
  • twenty Overhead Press (light fat)
  • ten Plank Row (light fat)

four. Main Burner

How do it: Comprehensive the workout, in the buy furnished, as speedily as possible in twenty minutes (AMRAP, aka as numerous rounds as possible). The number of rounds concluded is your rating. Check out to conquer your superior rating each and every time. Drive the rate on the erg: These are brief, difficult sprints.

  • ten-cal Row
  • twenty Pushups
  • ten-cal Row
  • twenty Knee Tucks (spot toes on the seat of the rower)
  • ten-cal Row
  • twenty Situps

five. Steep Incline

Comprehensive the workout, in the buy furnished, as speedily as possible in twenty minutes. Drive the rate on the erg and get better throughout the developed-in rest. The number of rounds concluded is your rating. Check out to conquer your superior rating each and every time.

  • 15-cal Row
    thirty-second rest
  • thirty-cal Row
    60-second rest
  • 45-cal Row
    ninety-second rest
  • 60-cal Row
    2-moment rest
  • ninety-cal Row
    three-moment rest
  • one hundred twenty-cal Row


For access to unique gear videos, movie star interviews, and much more, subscribe on YouTube!