HIIT Workout - Rower and Push-Ups (Norwegian/AMRAP)

Total Time - 23 min (including warm-up)

Workout Synopsis:

This is a High-Intensity Interval Training workout that will challenge your cardio but also give you a great chest, back, and legs resistance workout.

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.

Norwegian Training Method - The goal is push hard throughout the 4 minutes, peaking your heart rate at 85-95% of your max by the end of the workout.

REST - This is a rest period, take a break, drink water, and let your heart rate lower for the next working set.

Warm-Up (5 Minutes)

3 sets

10 Calorie Row

5 Burpees

Workout (18 Minutes)

3 Sets

4 Minute Working Interval

Complete as many rounds as possible of:

20/15 Calories on the Rower

15/10 Push-Ups

*Men perform 20/15 Calories/Push-Ups and Women Perform 15/10 Calories Push-Ups

3 Min REST in between each 4 Minute Working Set

*start the next round where you left off

Complete

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