If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.
The key to killing it on a workout like this is going hard from the get-go. That’s why you want to take at least a few minutes to warm up and get a sweat rolling first.
Once the workout starts, it’s on! Take breaks as needed but you’re aiming to get breathless. “Work until you can’t, rest until you can,” is your guiding phrase.
You can use the rowing machine, SkiErg or BikeErg, or a combination of the three. Just make sure you’re breathing hard on those pieces, as well as on the off-erg exercises.
If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze.
GET AFTER IT!!
Terms you might need to know:
AMRAP: As Many Rounds As Possible in the time of the workout
Lunges/squats: The squats are an option for “scaling,” or making the workout a bit easier (or simply giving an option for a different move if, for example, lunges don’t work for you).
OH press: Overhead press. You can use dumbbells, kettlebells or a barbell. Aim to push the weight above your head, until your arms are straight and even with your ears.
Want more workouts like this? Get our free workout set #GetFlywheelFit:
SEND ME THE WORKOUTS!
Questions? let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too!
Equipment needed: Concept2 rower, SkiErg, BikeErg. Dumbbells; kettlebells; TRX, rings or a pull-up bar
This is a killer workout especially if you have the Concept2 rower, SkiErg and BikeErg. No problem though if you don’t have all three, just use whatever you have it’ll still be a great sweat. If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to any ability level.
To be clear, in between the 3-minute cardio intervals, you’ll do descending amounts of reps on each round. So it’s 10 reps of everything on the first round, then 8 on the second, and 6 on the third.
The fact that you’re dropping down in volume means you might be able to up your effort on the Concept2 rower or other cardio. Or try increasing the weight on at least a few of the reps as you go through the workout. We usually have a couple of options of weights of kettlebells for the goblet squats, for example. As soon as we fail at one weight, we immediately set it down and pick up the lighter weight to keep going.
With only 3-minute rounds on the Concept2 rower, you should be able to push hard (whatever that looks like for you). You want to be at a point where you could give one- or two-word answers to a question, but you’d rather not. A racing start will help you get the flywheel moving quickly so you can make the most of your interval.
Want more interval workouts like this? We have lots you can grab for free in our Workouts section. Or, if you’re ready to level up to a done-for-you training program, check out #MeterMonster and #FlywheelFrenzy, our 4-week rowing workout programs.
Try this and let us know how it goes in the comments. We can’t wait to hear!
Try this interval workout of the day on your own or in a group. Pick whatever kind of weight you want to use on the weighted portion of the workout (the cleans, squats and presses). You can use kettlebells, dumbbells, bars, milk jugs, cement blocks, or nothing at all.
Remember that our muscles don’t have eyes or egos, they only care about being challenged. Pick up the weight that challenges you but also allows you to do the move correctly.
Never sacrifice form for the sake of picking up heavier weight. The minute your form fails, either move to a lighter weight or take a quick break until you feel ready to go again. If you can’t do it correctly at all, call it a day for that exercise.
If you’re doing this interval workout of the day at the gym, don’t worry about how you look. Just get busy! Nobody’s looking closely anyway, they’re too worried about how THEY look. Ha!
Interval workout: A NOTE FOR INSTRUCTORS
If you’re a personal trainer or group coach, this is a great one to do with multiple athletes, especially if you don’t have enough ergs for everyone. You can easily have everyone start at a different point in the workout and work their way around the circuit.
Be sure to review each off-machine move before you begin class. Remind your athletes of no more than a couple of key technique pointers for each exercise. They won’t be able to keep much more than that in mind as they get tired.
Want more workouts like this? Download our FREE workout set #GetFlywheelFit. 11 workouts you can do in 25 minutes or less.
GET THE FREE WORKOUTS
Got an interval workout like this you’d like us to try? Post it to the comments, we might add it to our online repertoire, and give you credit for it!
You might also like:
Row & GO Workouts
Rowing Workout Programs