HIIT rowing?

[Bizz]

Hey guys,

I am realy fond of rowing for cardio (full body, less impact on my joints then running as I am a big guy and running hurts / takes me out of training for a while).

I was thinking about stepping it up to a HITT row instead of just my usual med - high paced clip.

Does anyone have a recomendation for this? a good set that I could bang off in 15mins or so prior to lifting some weights or after.

Thoughts? (did a search, found no real usefull info)

 

[deadlyshaolin]

I've tried doing Tabata protocol rows on the cable row machine in my gym (not an erg machine, mind you).

20 seconds 100% intensity rowing, 10 seconds rest
x 8 for a total of 4 minutes

They felt really good.

 

[slayer36]

trainforstrength.com

look for taku's intervals

i think its under workouts

 

[Ian Coe]

I've tried doing Tabata protocol rows on the cable row machine in my gym (not an erg machine, mind you).

20 seconds 100% intensity rowing, 10 seconds rest
x 8 for a total of 4 minutes

They felt really good.

now when you say good

 

[xinster]

hiit probably too intense for lower back, stick with the elliptical machines

 

[Chad Hamilton]

I have found that it is way too intense in the lower back, especially when I'm doing...say, one arm snatches. And it seem to carryover to the next few workouts.

But if you can handle go for it, I love the rowing machine, use the shit out of it.

 

[Bizz]

hiit probably too intense for lower back, stick with the elliptical machines

Don't have an elliptical.

I'm kinda fucked in some ways when it comes to working out. My MMA gym (I go twice a week) provides my two hardcore workouts a week. Other then that I am just trying to fit in another 3 or 4 work outs a week. I am interested in doing some HIIT as I want fat loss, but all I have in my building is a rowing machine, a bike, and a universal gym. (not even free weights... I know... terrible)

So right now im doing 20 mins rowing to warm up, weights, and then 20 mins bike cool down. I might stick with that on my non MMA days but Im just thinking of other options to maybe mix things up.

 

[xinster]

why not do hiit bike? or just use the speed bag or even heavy bag...

 

[Bizz]

why not do hiit bike? or just use the speed bag or even heavy bag...

I lack a speed / heavy bag

Could do it on the Bike though. Figured I might gain a bit more benifit out of rowing. That said if there are lower back concerns i might leaving rowing for my regular cardio and do HIIT on a bike. (erm not that I'll be doing uber power HIIT to begin with... as I am still quite over weight).