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20 min HIIT Row

20 min HIIT Row

Originally aired

Alex Karwoski

Rowing

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Join Alex Karwoski for the 20 min HIIT Row, a high-intensity interval class designed to maximize your workout in a short amount of time. This powerful and efficient session relies on short bursts of effort mixed with recovery periods, making it a heart-healthy workout. Set to an energizing electronic music playlist, you'll stay motivated throughout the class. The intervals rowing format targets key muscle groups including your glutes, hamstrings, and quads. Get ready to row your way to better fitness with this dynamic class.

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Beyoncé, Lady Gaga, Avicii, Tove Lo

Playlist

  • Bringing Down The Horse

    One Headlight

    The Wallflowers
  • The Fame Monster (Deluxe Edition)

    Telephone (feat. Beyoncé)

    Lady Gaga, Beyoncé
  • Sweet but Psycho (The Remixes)

    Sweet but Psycho (Leon Lour Remix)

    Ava Max

Playlist

  • Bringing Down The Horse

    One Headlight

    The Wallflowers
  • The Fame Monster (Deluxe Edition)

    Telephone (feat. Beyoncé)

    Lady Gaga, Beyoncé
  • Sweet but Psycho (The Remixes)

    Sweet but Psycho (Leon Lour Remix)

    Ava Max
  • The Days / Nights (EP)

    The Nights

    Avicii

Class plan

  • warmup

    Warm Up

    8 Movements

    5 min

  • caesar

    Rowing

    21 Movements

    14 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

13%
Tertiary muscle group

Hamstrings

13%
Tertiary muscle group

Quads

13%
Tertiary muscle group

Core

9%
Secondary muscle group

Hips

9%
Secondary muscle group

Other

43%