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Rowing Machine Workouts for Cardio and Strength


Most people presume that rowing mostly involves upper-body strength, but actually it all about the legs. In a rowing exercise, the legs and hips do maximum work for creating required power. In fact, the movement is quite similar to the immense power required in weightlifting. One starts driving with the legs, engages the muscles in the back and follows through with the arms. Here are few conditioning sessions that are recommended for excellent results.

HIIT Sprints

Improve your inner strength and explosive power in just 20 minutes by trying this workout. This will even help you burn roughly 300 calories and will even keep the stroke rate between 26 and 32. This way you may even have a control on how fast your legs are moving. This workout is a perfect combination of sprints, squats and push-ups along with high-intensity intervals.


Pyramid Power


This intermediate workout improves endurance and consistency with the rowing. One may even look at watts by changing the units to “time per 500 meters” on the display. This is believed to burn approximately 450 calories. This workout involves the exact same time of rowing as the rest i.e. 1 min row and 1 min rest, 2 min row and 2 min rest, and so on.

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