Cardio

Indoor Rowing (Intervals) exercise

A full-body cardio workout performed on a rowing machine that targets the legs, back, arms, and core. It allows for precise tracking of distance, time, and pace.

Indoor Rowing (Intervals) exercise demonstration

How to perform Indoor Rowing (Intervals)

  1. Sit on the rowing machine and strap your feet in securely.
  2. Grab the handle with both hands and keep your arms extended and torso slightly forward.
  3. Push through your legs to begin the stroke, then lean back slightly and pull the handle to your chest.
  4. Reverse the motion by extending your arms, leaning forward, and bending your knees to return to the start.
  5. Row at a consistent pace for a set distance (e.g., 500 meters) or time interval (e.g., 1 minute work, 1 minute rest).
  6. Maintain good posture and breathing throughout each interval.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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