Row & Flow into Fall

Did you know that a 10-minute HIIT routine can burn as many calories as 30 minutes on the treadmill?!

A study by the American College of Sports Medicine (ACSM) found that performing two weeks of HIIT workouts is equivalent to six to eight weeks of endurance training. So, if you have limited time and want to get the most out of your workout, HIIT training is perfect for you! HIIT combines high-intensity cardio (80% of your maximum capacity) with recovery intervals (40% of maximum capacity) for a set period. It is one of the most efficient ways to burn fat, excess calories, and improve aerobic capacity.

The Total Gym Rower is the perfect HIIT machine because it naturally combines cardio and strength to work all muscle groups simultaneously. Add some flexibility into the mix and you have the ultimate full body HIIT routine.

Combining Strength, Cardio, and Flexibility
Whether you’re looking to trim your waistline or increase your muscle definition, combining strength training, cardio, and flexibility into your fitness regimen is key. Here’s a few highlighted benefits of combination training that will help develop a strong and flexible body:

Strength Training Benefits:
• Increases muscular endurance
• Improves coordination and movement efficiency
• Enhances stamina & muscular power

Cardio Benefits:
• Enhances ability to burn excess calories/ body fat
• Increases stamina & endurance
• improve aerobic capacity

Flexibility Benefits:
• Reduces the risk of injury
• Improves posture & balance
• Enhances physical performance

Fall is the perfect time to get your mind and body into a new fitness routine. This HIIT workout will help keep your muscles challenged and will inspire you to achieve more with your time.

• Listed below are 2 HIIT circuits that can be performed for one cycle through or repeated for multiple rounds.
• Each HIIT cycle is 5 minutes in length (once through both circuits = 10 minutes total)
• Perform 3 min of cardio + strength row intervals, followed by 2 min of active stretches for recovery (3:2 ratio)
• During the cardio + strength intervals, try to keep your intensity high for the 3 minutes of anaerobic movement.
• During the active recovery, move through the stretches for the 2 minutes so your muscles are recovered and ready to go again.


Cardio + Strength: Overhand Grip

[3 minutes]
1. High Row (1 minute)
2. Rotations R (1 minute)
3. Rotations L (1 minute)

Active Stretches: Rack the Handle

[2 minutes]
4. Seated Cat / Cow
5. Side Bend R / L


Cardio + Strength: Underhand Grip

[3 minutes]
1. Low Row (1 minute)
2. Bicep Curl (1 minute)
3. Alternate Rotations (1 minute)

Active Stretches: Rack the Handle

[2 minutes]
4. Figure 4-Fold R / L
5. Seated Twist R / L


Check out the video to learn how to navigate this HIIT workout and see a demonstration of how to perform these exercises on your Total Gym Rower.

Enjoy rowing and flowing with your next workout!

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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