i tried HIIT on the spin bike and it was alright. still new but was wondering how effective it is on the rowing machine. i used that instead this last week and like it much more. i do 30 seconds intense and then 1 minute regular for twenty minutes. just want to make sure this is good enough. thanks all

Try an elliptical at a resistance where you can at least feel it, then maybe warm up for 10 minutes, then go HIIT at 1 minute intense, then 2 minutes "rest" back at a regular pace. I like the ellipticals because it gets the upper body involved if you dial in enough resistance.

If you don't need 10 mins for warmup, great, but it sometimes takes a while to get the heartrate up there enough.

Sound like a pretty good workout regimen to me.

I've been doing HIIT sessions on a Concept 2 rower for years now - it does a great job - very effective.

intervals work really well on rowing ergometers, but you're really barely working your AT system with this regimen. Most of what you're getting is LT work. To get all around fitness, you want to switch this up. Try the workout you're talking about once a week, while adding a workout where you go 2 minutes as hard as possible, 1 minute off, ten times (when I was a freshman starting on the crew, this was our most effective winter workout on the machine). I would also suggest doing a 20 minute steady state piece at least once a week to build your aerobic base. If you combine these, you're going to notice good results.

pk has a good point. It seems to help me to do the steady state cardio a couple times a week in addition to the HIIT routine. Variety is just as important in cardio as resistance training, in my opinion.

Wish I had a rowing machine at my gym. I would imagine those things add a whole new dimension to cardio, and it must give the lats a heck of a workout. I just would not think the rest periods are much of a rest.

If I ever do hiit I do it on a treadmill. I hate the rower and the bike. I usually have a little closer intervals.

thanks all. i can do elliptical an hour easy on interval setting and such so my aerobic base is decent. im doing that t nation full body workout threetimes a week and hiit on my days off from that three times a week. im thinking of maybe using the bike for one of those to switch it up some. just wanted to make sure that rowing would be effective for hiit. it sure makes you sweat for sure

The erg is one of the best modalities for HIIT. Try Tabata intervals 20/10x8. Set the work interval for 20s and the rest for 10s and let it rip! Great 4 minute blaster!

newjerseycrossfit.com

Anything is fine as long as your heart rate cracks 90% MHR - this is easier to do on some machines than others though so find whats right for you.

Try decreasing your intervals and as you get fitter get your interval ratios to 1:1 instead of 1:2

I usually do most of my intensity cycling and swimming but recently incorporated rowing. I've been doing 4 X 4min with 4 min off in between. I am trying to figure out what wattage is good for those and weighing the increased wattage vs. the increased strokes per minute to find a good fit. The other day I threw in a couple sets of increasing intervals at 250+ watts where I'd go:

.15 hard .45 easy
.30 hard .30 easy
.45 hard .15 easy
repeat 3 times.

Those watts sound so wimpy compared to my usual cycling watts! hahahahhaah

TIRED!