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20 min HIIT Row

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20 min HIIT Row

20 min HIIT Row

Originally aired 10/5/25

Adrian Williams

Rowing

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Powerful and efficient, this high-intensity interval class relies on short bursts of effort mixed with recovery periods for a heart-healthy workout that will leave you full of energy and confidence.

Explicit

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Drake, Lil Wayne, Bad Bunny, Gorgon City

Playlist

  • Take Care (Deluxe)

    HYFR (Hell Ya F***ing Right) (feat. Lil Wayne)

    Drake, Lil Wayne
  • DeBÍ TiRAR MáS FOToS

    KETU TeCRÉ

    Bad Bunny
  • Escape - EP (Terrace Dubs)

    Blame (Terrace Dub) (feat. Josh Barry)

    Gorgon City, Josh Barry
  • The Definition Of X: Pick Of The Litter

    Ruff Ryders Anthem

    DMX
  • Loso's Way

    Everything, Everyday, Everywhere (Album Version (Edited)) (feat. Keri Hilson)

    Fabolous, Keri Hilson
  • Born to Sing

    Hold On

    En Vogue

Playlist

  • Take Care (Deluxe)

    HYFR (Hell Ya F***ing Right) (feat. Lil Wayne)

    Drake, Lil Wayne
  • DeBÍ TiRAR MáS FOToS

    KETU TeCRÉ

    Bad Bunny
  • Escape - EP (Terrace Dubs)

    Blame (Terrace Dub) (feat. Josh Barry)

    Gorgon City, Josh Barry
  • The Definition Of X: Pick Of The Litter

    Ruff Ryders Anthem

    DMX
  • Loso's Way

    Everything, Everyday, Everywhere (Album Version (Edited)) (feat. Keri Hilson)

    Fabolous, Keri Hilson
  • Born to Sing

    Hold On

    En Vogue

Class plan

  • warmup

    Warm Up

    7 Movements

    7 min

  • caesar

    Rowing

    12 Movements

    12 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%
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20 min HIIT Row | Peloton Rowing Classes

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