TRY THIS 15-MINUTE ROW WORKOUT TO INCREASE STRENGTH AND CONDITIONING

Using a row machine can help you acquire maximum strength and cardio in a short period of time.

If you’re anything like me, you can easily spend an hour lifting, but the prospect of doing cardio for a lengthy period of time sucks. Being alone with your thoughts, your lungs burning, and sweating without a barbell in your hands, you’d rather go to the dentist for a thorough teeth cleaning.

Am I correct? (You don’t have to respond.)

However, eliminating cardio entirely is not an option because to its numerous health benefits. It’s easy to overlook that the heart is our most vital muscle. So, how can we overcome this difficulty that I’ve created?

High-intensity, low-impact exercise that provides all of the cardio benefits you require while minimizing joint stress and recuperation time. It sounds like a win-win situation, right? If you agree, you will enjoy this 15-minute rowing machine workout. First, I’ll go over rowing form, benefits, and a 15-minute workout that will leave you breathless.

HOW TO USE AN INDOOR ROWING MACHINE

The setup is essential for improving your technique when rowing indoors.

Begin with a neutral spine, erect posture, eyes straight ahead, engaged core, feet tight in the straps, and extended arms. That is the starting position.

Then, push hard with your legs, drive into your heels, and stop short of full knee extension.

When your legs are nearly extended, bend back to form a 100-degree angle between your torso and lower body, then pull with your arms.

Start pulling before leaning back.

Then, in reverse order, return to the starting position by extending your arms, leaning forward, and bending your knees and hips.

ROWING MACHINE BENEFITS

The fundamental advantage of indoor rowing is that it does not involve running. Sorry, not sorry. Aside from increasing your heart rate, there are several benefits to using the rowing machine for cardio.

Full Body Cardio: Let us break down the muscle magic:

LEGS:

The first stroke is powered by your legs, from your quads to your glutes.

UPPER BACK AND LATS:

Consider your back muscles as you draw the oars through the water—strong lats, upper back, and traps are vital.

ARMS AND SHOULDERS:

Your legs will not be the only ones pulling; your arms and shoulders will also be involved.

CORE:

Your anterior and posterior cores keep you stable and strong during each row.

EASY ON THE JOINTS:

One of the best features? It is low-impact. You get the heart-pounding effects of a superb cardio workout without wearing out your joints. And, according to physical therapist Dr. Bo Babenko, DPT, it may be the best value for your money.

“Rowing machines are a great method to get moving while minimizing joint impact. The rowing movement pattern is akin to a squat or deadlift, which works the ankles and knees. The hips and spine will all open up.

Mix it up with a rowing machine. It’s ideal for high-intensity interval training (HIIT) or a sustained burn. In any case, you’ll receive a great cardio workout that works all of your key muscle groups.

15-MINUTE CARDIO ROWING MACHINE WORKOUT

It’s your fortunate day because I’ve got not one, but two aerobic sessions for you to sweat out.

WORKOUT ONE: ALL OUT SPRINT

The 40-second HIIT interval has ended; you should have almost nothing left. That’s why you need a two-minute break.

Steps:

40 seconds fast.

20 seconds slow.

2 minutes of break.

Repeat for five rounds.

WORKOUT TWO: THE LADDER

After a minute of warm-up, you will execute an ascending and descending ladder set for 12 minutes, followed by a two-minute cool down. Here’s how things will proceed.

One-minute warm-up.

Ten power strokes and ten leisurely strokes.

Twenty forceful strokes and twenty leisurely strokes.

30 power strokes and 30 leisurely strokes.