HIIT Rowing: Intense 5 Minute Workout!

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High Intensity Interval Training (HIIT) is one of the most effective ways to maximize the training benefits in a short amount of time. Try this 5 minute HIIT workout, that involves 15 power strokes followed by 15 recovery strokes, repeated 5 times.
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Why Rowing?
The rowing stroke uses 84% of your muscle mass. From the tips of the fingers holding the handle/oars, to the feet connected to the footboard/boat, all the muscles between these two points contribute to the rowing stroke.

About the WaterRower Club:

Retail: $1,295 USD
The WaterRower Club is hand crafted in solid Ash and stained for color. The WaterRower Club has been designed for High Traffic Areas such as Commercial Gyms, Studios, Rehabilitation Clinics, etc. Its Black Rails have been styled to prevent scuffing, other wooden components are finished in an attractive rosewood which is more resistant to soiling than the Natural model.

Each machine has been hand finished with Danish Oil and Urethane for protection. Wood has been chosen due to its marvelous engineering properties, primary amongst these is its ability to absorb sound and vibration enhancing the WaterRower’s quietness and smoothness of use. Ash, like all woods used in WaterRower construction, is a premium hardwood with incredible longevity and dimensional stability. For reasons of ecology, all our woods are harvested from replenishable forests.

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About us:

Our mission is to inspire others to lead happy and healthy lives through plant-based health, recipes, DIY home-workouts, yoga, and more!

We’re Marta and Brock, happily married new parents, and bring you a fun and simple approach to fitness, weight-loss, and nutrition through our knowledge, experiences and continued journey. Tune in for creative home and outdoor workouts, health and exercise tips, interviews, and organic gluten-free plant-based recipes (raw and/or cooked) for health and fitness newbies and enthusiasts! Occasionally you can win some cool stuff too 🙂

Intro Music Composer: Alex Khaskin from Musicloops.com

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Here Are Some All-New Plans For Shaping Up Fast

Don’t groan when you notice the saying health and fitness! It can be exciting very seriously! Make time to investigate pursuits that you simply in fact enjoy performing and use them to your benefit. Can you want to hop rope, acquire strolls, journey a bike, to become outside the house? Then, reserve one hour to go enjoy these matters on a daily basis chances are you will sense more joyful should you. Don’t like exercise by any means? When you are located on the chair watch television or playing video games ignore the snack and relocate or hands and thighs close to in spherical and down and up motions well done, you are training! Just think about many ways to acquire up and proceeding!

Don’t exercise over a day time when you aren’t experiencing effectively, or haven’t possessed a lot sleeping. If you do, you’ll discover that your regular workout isn’t as rewarding as you won’t have the capacity to placed 100% of on your own in your program. Have a break and come back to exercise when you’re experiencing far better.

Take the stairways. When you use the steps rather than the elevator or escalator when you will have the selection, you have a little-exercise routine. You burn ten times several calories when you ascend the stairs as you do by only ranking. Preparing to take the stairways when you can means committing to a suit way of living.


  1. Scott F. says:

    I"m going to give this a try at least once this week.

    Thanks for posting.

  2. How many days a week do you do this workout?

  3. alveko says:

    Why to put the music? We want to hear the sound of the rowing machine (water, moving platform, belts). I've just bought GX home waterrower (because it has more space between the foot rests – I thought the narrow placement on the Natural/Classic may be uncomfortable) and its moving platform is quite noisy. Can you make a video where you move back and forth on the platform without pulling the handle, so that it would be easy to hear if the moving platform is quieter on Natural/Classic? Also it would be nice to see from the front how close are your knees/legs when you are rowing. Thanks!

  4. Hi Marta and Brock. Great video, will give this workout a try on my Waterrower, that's a new type of exercise to me HIIT. Please post more types of exercises for the rower. I like your review before of the Waterrower in fact it was one of the video that convinced me to get one. Had it since December and lost getting on for a stone. Thanks for the useful info.

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