10 Minute Rowing Workout

Posted On Nov 6, 2014 By Tim Arndt, Resistance Training Specialist

The 10 Minute Rowing Workout

Last month, I shared a killer 10 minute treadmill workout with you. Due to the popularity of that article, I thought I’d share another killer 10 minute workout. This one you can do on any rowing machine although wind-resisted rowing machines work best. It’s pretty simple, but don’t confuse that with easy!

All you have to do is strap yourself in and start rowing. Start off by doing a 30 second moderately paced row. Then “sprint” for 30 seconds. This sprint should be an all-out 100% maximal effort! Physiologically, it is darn near impossible to keep up a 100% maximal sprint for longer than 30 seconds. By the end of the 30 seconds, you should feel like you can’t keep up the effort any longer. Repeat this cycle for the entire 10 minutes. If you are unable finish the full 10 minutes, go as long as you can and work up to the full 10 minutes.

There are two measurements to look at on the display (aka monitor) when doing this program that will guarantee you work your hardest every single time.

  1. Time per 500 meters – this is displayed as a unit of time, minutes and seconds, over 500 meters. For example - 2:28/500m – which means at that pace it would take you two minutes and twenty-eight seconds to complete 500 meters. The lower the unit of time is, the harder you are working! So a reading of “3:32/500m” is an easier and slower pace than the example above. The goal is to get the time unit as low as possible during your sprints. The harder you work, the more calories you will burn. (Hint: pull harder, not faster)
  2. Distance – specifically the overall distance of your workout. This will let you know how hard you worked for the entire 10 minutes. The greater the distance, the more work you did and the better the results!

If you do this correctly, this workout is guaranteed to burn calories at a maximum rate. Give it a try and let me know how you did.