HIIT Workout - Rower EMOM

Total Time - 24 min (including warm-up)

Workout Synopsis:

This is a simple by design but can be difficult and grueling. The idea would be that you are NOT maxing out each interval but rather the accumulation of intervals begins to push you to your maximum.

High Intensity Interval Training - HIIT Training is a great way to challenge yourself mentally and physically. The main benefits are accelerated Fat Loss and Cardiovascular Health improvements.

Medium-Hard Intensity Interval - This is a rowing pace that is challenging but not a sprint, a pace that you could maintain for 2-3 minutes. Remember this pace by watching the Cal/hr or Time per 500m, you will accumulate a total Calories or Meters per interval. Try your best to keep the same pace all the way through the workout. This will be a challenge to maintain the same pace throughout if you are going at a "Medium-Hard" intensity. The first 2-4 intervals so no be a problem, but grow in difficult with each interval.

REST - This is a rest period, take a break drink water, stand up if your butt hurts, but get ready to again 15 seconds prior to the start of the next interval.

Warm-Up (5 Minutes)

3 min of LIGHT rowing increasing in intensity to MEDIUM, followed by 2 min of REST

Workout (19 Minutes)

19 Min EMOM (Every minute on the minute)

00:00 - 1 Min of Hard Intensity Rowing

01:00 - 1 Min of REST

02:00 - 1 Min of Hard Intensity Rowing

03:00 - 1 Min of REST

...

17:00 - 1 Min of REST

18:00 - 1 Min of Hard Intensity Rowing

Complete

Mark down either your total Meters or total Calories for the workout. Next time you attempt this workout aim to beat this score and push that pace to challenge yourself.

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