Updated Jan. 25, 2025
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 high-intensity 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.
Our go-to mantra for the high-intensity interval workout: The shorter the workout, the longer the warmup.
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 (RowErg), 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 need to use one of the cardio pieces as recovery feel free to do that. In general, though, your aim to keep your intensity high throughout. This is a short workout, it’s designed to allow you to do that.
If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze.
Scale This Interval Workout to Fit You
Planks: If a plank on the ground doesn’t work for you, you can always elevate your arms, to a bench, a couch, or a wall.
To make the plank more challenging, elevate your feet or do shoulder taps, march with your feet, or tap one foot out to the side for the first 15 seconds, then the other foot for the second 15 seconds.
Wallballs: If you don’t have a medicine ball, or a wall you can throw a ball to, substitute a thruster, which is a dumbbell squat to an overhead press.
Overhead presses: If your shoulders don’t like the overhead motion, do a tricep kickback, a lateral raise, or a front raise instead.
Interval Workout Terms 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.
Rowing racing start (aka sprint start): Often used in racing, this is also a great way to get the flywheel moving quickly and efficiently, without putting undo load on your back. You’ll find all the details plus a video walkthrough of how to do it here.
Want more workouts like this? We’ve got a workout set that will help you explore how rowing can build your fitness in five key areas of fitness. Download it for FREE here.
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Questions? Let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too!
Recommended Reading:
- Learn more about high-intensity workouts
- The rowing sprint start
- Interval workout of the day: RAMP It Up