HIIT & Why It's an Effective Training Tool

HIIT is the acronym for “high-intensity interval training”. HIIT has been gaining popularity in the last few years and has been implemented in many training facilities as the go-to form of interval training. Before we go ahead and explain why HIIT is becoming so popular we must first understand what the purpose of interval training is and how it affects us.

Interval training is defined as an “exercise strategy alternating short periods of intense anaerobic exercise with less-intense rest periods.”

HIIT workouts can vary from 4-30 minutes and the short, intense workouts will improve athletic capacity and in glucose metabolism.

There isn’t a specific formula on developing an HIIT workout but if you can follow a 2:1 work/rest ratio, you’ll reap the physiological, neurological, and psychological benefits. HIIT has also been becoming a popular training tool because it keeps the metabolism and HGH production active and elevated hours after you are done training which means you continue to burn fat after you are done working out! 

Here are a few HIIT exercises your can try with the rower:


1)   12-24 minutes of work (40 sec moving – 20 sec rest/transition)

a.     Row

b.     Squats

c.      Press

d.     Plank

2)   15 minutes

a.     Row 400 meters

b.     Rest 45-60sec

c.      Repeat till time is up

3)   5 rounds

a.     25 Cal row

b.     15 Burpees

c.      15 v-ups

d.     Rest 60-90 sec

Those are just some different variations of HIIT workouts to try. Let us know what you think and check back in for more workouts in the future!