Skip Nav
Bodyweight Workouts
Get Ready For a 10-Minute Booty Burner — No Equipment Needed
Calorie Breakdowns
How Many Calories Do You Really Burn in a Cycling Class? We Know You're Wondering
Yoga
12 Yogis Who Practice Their Poses Underwater
Celebrity Fitness
The Smoothie Emma Stone Drank Daily While Training For Battle of the Sexes

Benefits of Using the Rowing Machine

Not Using This Piece of Cardio Equipment? Big Mistake

 Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt. Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you're properly prepped, learn this whole 30-minute rowing plan.

Time Set Intensity RPE*
00:00-05:00 Warm-up Easy 2-5
05:00-06:00 Interval 1 Moderately Hard 6-7
06:00-07:00 Rest Easy 2-3
07:00-09:00 Interval 2 Moderately Hard 6-7
09:00-10:00 Rest Easy 2-3
10:00-13:00 Interval 3 Moderately Hard 6-7
13:00-14:00 Rest Easy 2-3
14:00-18:00 Interval 4 Moderately Hard 6-7
18:00-19:00 Rest Easy 2-3
19:00-22:00 Interval 5 Hard 8-9
22:00-23:00 Rest Easy 2-3
23:00-25:00 Interval 6 Harder 8-9
25:00-26:00 Rest Easy 2-3
26:00-27:00 Interval 7 Hardest 10
27:00-28:00 Rest Very Easy 2
28:00-30:00 Cooldown Easy 3

*RPE = Rate of perceived exertion, 1 being easy and 10 being all out. Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don't forget to print this workout and take it to the gym with you.

Image Source: Shutterstock
Around The Web
More From POPSUGAR
Join The Conversation
Hot Men of Bondi Gym
DOGPOUND HIIT Bodyweight Workout
Shirtless Men Doing Yoga
Easy Hamstring Stretches to Do to Avoid Injury
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds