Human Design
  • About Us
  • SERVICES
    • Personal Training 1-1
    • Small Group Coaching
    • Online Personal Training 1-1
    • Group Timetable
  • Real Results
  • Blog
  • Contact Us
  • FREE STUFF

20 Minute Rowing Workout For Fat Loss

2/23/2018

0 Comments

 
This weeks workout is a 10-20 Minute Rowing workout for fat loss.

This can be adapted to any fitness level. Please see the video below for basic fitness rowing technique.

The rower is a great cardio exercise that works your entire body from your shoulders to your calves. No muscle goes untouched and because of this, it burns a lot of calories. 

Best of all - it is low impact and easy on the joints. Perform this workout 1-2 times per week for quick fitness and fat loss results.

Warm-Up:

Perform a 500m row at a an easy pace or 5 mins on a cardio machine of your choice. You should feel slightly out of breath and pretty warm at the end. 

The Workout:
  • Perform a 250m Sprint on the rower. Note time taken to complete the distance.
  • Rest for as much time as it took to complete the 250m. For example: If it took you 90 seconds, rest for 90 seconds and repeat.
  • Workouts 1 & 2: Perform  250m Sprint x 4
  • Workouts 3 & 4: Perform  250m Sprint x 5
  • Workouts 5 & 6: Perform  250m Sprint x 6
  • Workouts 7 & 8: Perform  250m Sprint x 7
  • Workouts 9 & 10: Perform 250m Sprint x 8
  • Change cardio workout.

Cool Down with 5 mins walking or slow rowing.

How To Adapt This Workout To Your Level:

If you are unfit, it may take anywhere from 1min to 1:40mins to complete the 250m depending on the rower you use. 

The aim is to try and row for your best pace that matches your current fitness level. If you are really fit you will really feel this workout as you will have less recovery time.

Please email john@humandesign.com.au if you have questions.
0 Comments



Leave a Reply.

    Author

    John Donaghey
    ​
    My aim is to help busy people get fitter and have a lot of fun doing it. The ultimate goal is to show you how to fit fitness into your life while still having a life.

    Archives

    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    April 2017
    March 2017
    February 2017

    Categories

    All

    RSS Feed

Picture

CONTACT US TODAY

Phone : 0437 268 065
Email:  john@humandesign.com.au

FOLLOW US ON :

© Human Design Pty Ltd 2019 | Terms and Conditions | Privacy Policy 

  • About Us
  • SERVICES
    • Personal Training 1-1
    • Small Group Coaching
    • Online Personal Training 1-1
    • Group Timetable
  • Real Results
  • Blog
  • Contact Us
  • FREE STUFF