Intermediate Rowing Workout - 20 Minute HIIT Weight Loss Training

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Intermediate Rowing Workout - 20 Minute HIIT Weight Loss Training

Рет қаралды 170,442

Күн бұрын

Strikeout on this 20-minute rowing workout for weight loss that will burn calories, teach you how to row, and become a go-to learn-to-row workout for you. Use this great home workout whenever you need it!
VIDEO CHAPTERS
00:00 Welcome!
00:21 Warm-Up
3:59 Programming Your Machine
4:49 Workout Start
21:39 Cool-Down
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Пікірлер: 303

@Donnaconrad1 3 жыл бұрын

I bought this machine because of YOU! Thank you for allowing me to get back in the game. After a foot problem I can't run but I can do this!!!!! Loving it

@jenj3764 2 жыл бұрын

I love all of Shane's workouts. I have a water rower and since I can't set the stroke rate I follow along with him and since my machine monitor doesn't work very well I use my Garmin watch also to track my stroke rate. I have mistakenly tried a few other rowing workouts on the web and none of them are as good as these from Dark Horse. This one is particularly fun because he keeps you guessing and the intervals change so you don't get bored of the same thing.

@cjsjourney1825 2 жыл бұрын

I too have a water rower that I love but find I have the same problem as you. We just do the best we can with what we have. I am a 62 year old lady, just love Dark Horse workouts! Keeping me young😁

@johnnamy4140 Жыл бұрын

I’m a new rower but love the workouts

@zulhilminajmi8560 Жыл бұрын

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this kzfaq.infoUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

@peterallen4516 3 жыл бұрын

I dont have a concept 2. My monitor said 500m 522m 578. Shane always row twice as far as me. I suppose it does not matter what the monitor says as long as you go further each time. A 67 year old, really enjoying Shane's workouts

@touchstar68 2 ай бұрын

I think there must be big variations in rowers, I row damn hard and never get close to the numbers Concept 2 rowers achieve.

@seanpearson1620 3 жыл бұрын

Thanks Shane. Enjoyed that one! S/R 20: 1029m S/R 22: 1045m S/R 24: 1059m

@ayrib 2 жыл бұрын

R1 725 R2 748 R3 789 Really enjoyed the workout and I am sure the distance will come through more training and hard work. Loving the classes Shane keep up the good work.

@sarahc1022 3 жыл бұрын

R1: 765m / 2.36 R2: 782m / 2.33 R3: 787m / 2.32 Would definitely do this again to see how I improve. 💪🏻

@brandonr.3098 3 жыл бұрын

Round 1 20 s/m: 989m Round 2 22 s/m: 1017m Round 3 24 s/m: 1039m Excellent workout, thank you! 💪🏻

@suzannesalemi6929 3 жыл бұрын

804, 839, 858

@suzywest5372 3 жыл бұрын

I never get out of breath like Shane. I don’t have a Concept 2 and maybe that’s why. Thank you for all the great workouts! I’ve learned so much!

@stewartstewartstewart Жыл бұрын

I thinks it’s just that he’s a lot more powerful than us mere mortals

@dancyn87 3 жыл бұрын

727 first row. 759 the second. 790 the third. Did my best. 🥵

@felipe47 Жыл бұрын

I think I`ve done this exercise at least 20 times and still enjoy it like the first time, cheers from Chile Shane!

@LarrySaid Жыл бұрын

Great workout. I love the charisma and energy 20/1062 22/1067 24/1073 Looking forward to doing this again and beating my scores

@brucetrobridge2989 2 жыл бұрын

Just discovered your channel yesterday and love it! It’s a game changer for motivating me to row. I haven’t had someone to follow since I was in an 8 in college Distances were 1002, 1038 and 1067. Felt great!

@jaclynstelmaszyk-lm1ji Жыл бұрын

Round 1: 925m Round 2: 977m Round 3: 1017m Having retired from the elite level after not achieving my ultimate goal, I have found it difficult to find a lifestyle that keeps me consistent and healthy. Shane, I have found it in your workouts!! I have a 5-year old, so while I can't go for a run anymore so freely, I have been able to actually enjoy the ergometer... probably because let's be honest, 20-30 mins workout is way more efficient than 90+ mins of hurt haha. Thanks for all your content!!!

@samporter5934 3 жыл бұрын

Can you make a video on how to engage your lats, I feel like I’m not activating them

@dh2974 11 ай бұрын

Round 1- 882 Round 2- 901 Round 3- 916 Great workout!

@kellymartin6689 3 жыл бұрын

Your workouts give me life 👍 20: 768 22: 821 24: 847 Gotta keep pushing 🚣‍♀️ Thanks for the motivation

@mikeburwell686 2 жыл бұрын

So glad I found this channel!! Getting much more out of my body/concept 2

@jennajoybrown 3 жыл бұрын

This was the first workout of yours I almost dropped out early on. It was brutal for me. But, I stuck it out and I’m so glad I did! 1st round meters: barely over 800 2nd round: 2:23:3 split 3rd round: 2:22:3 split I listened to your advice to try to shave time off of the split and it helped motivate me. Thanks for a great workout!

@jennajoybrown 3 жыл бұрын

Second attempt, 2 weeks later, and I almost forgot I had done this one and how much it kicked my butt last time! 20m- 803 meters 22m- 833 meters, 2:24 split 24m- 874 meters, 2:17 split It’s progress. I’ll take it. 🙂

@jeannieroper6483 3 жыл бұрын

Great workout as usual. Made 835, 850 & 870. Was really happy to see my pace for 20 spm at 2:23.7. I've been steadily improving pace at slower stroke rates. I really struggled when I first started rowing at the low SPMs but the Dark Horse row along workouts have been awesome for helping me to make that connection. I recommend them all the time to other indoor rowers. Thanks.

@mattsiel249 3 жыл бұрын

Oh dat was a good one! You’re killing me on splits Shane but great workout 💪🏼 🚣🏽! Set 1: 877 Set 2: 903 Set 2: 908

@MarcDejunior 3 жыл бұрын

Thanks, I tried the beginner workout, felt I needed a bit more so it was my warmup for this one! Detail shows 1017, 1019, 1040. Tried my best not to rush cadence. I’ll likely do this again.

@stewartstewartstewart Жыл бұрын

R1: 807 R2: 837 R3: 896 Thanks for a great workout!

@lamqduong 2 жыл бұрын

Rd 1: 732m 2:43 Rd 2: 708m 2:49 Rd 3: 744m 2:41 First HIIT workout and being an owner of concept2 rower for just 2 months, wanted to see how I would do at this workout. Tough for sure but motivated to do better. Thanks Shane & DHR!

@MadMaxJuggernaut Ай бұрын

What rower do you have? Mine is showing rd1: 590m at that speed, idk what I'm doing wrong but I'm also a beginner. I reset my rower stats and now I'm at 0.29m for rd2

@pokrec 3 жыл бұрын

A very nice way to complete over 5000 m (with warm-up and cooldown). My distances were: 1052, 1079, 1114. I am doing the Mud Season Madness challenge, so I row at least 10000 m daily for almost a month - without a rest day (actually I want to make 31 consecutive days... Crazy, but I will endure it). So, my performance is not so great at intervals, because of my regeneration between workouts is not so complete, I suppose. But this one was a definitely nice one. Thank you, Shane! One 5000 m more and I complete today's 10k! Of course, this will be definitely aerobic one 5k... I cannot overtrain, still three days until a recovery break two or three days from rowing.

@kng128 2 жыл бұрын

Wow - 10km daily for a month.

@edwardhayes6113 3 жыл бұрын

Been rowing off and on For over forty years (indoor) started tunsuni after ten years the back support frame broke start spin and use rowers at gyms before or after spinning. The shutdown, I bought the cheap sunny and rowed with various posts and races. Discovered your channel and followed along with your rides for about 9months thisApril beginning my 87!th year up graded to a Inexpensive MaxKare . Today was my maiden. Voyage it is fantastic trip your videos and my new rower make a good workout

@kirillsolodchenko9134 2 жыл бұрын

Round 1: 1065m Round 2: 1068m Round 3: 1044m Haven’t rowed since my school days. Thanks for bringing back nauseating nostalgia

@peterl7508 10 ай бұрын

Epic workout thank you! R1 - 934 R2 - 974 R3 - 1022

@Deswilkie 3 жыл бұрын

Hello from Edinburgh, Scotland. Added a 4th interval at 24spm. Could REALLY feel it. Love the warm up, workout, cool down format. 👍 Also joined the crew.

@ElonaCervantes Жыл бұрын

Still new to rowing, this is my favorite workout so far. I have a very basic machine so I just focus on matching stroke rate and putting in the effort.

@andrewferguson7673 2 жыл бұрын

Thanks Shane. NGL wanted to stop after 22spm piece but didn’t and finished with 1003/1007/1013. My drag factor was 128. I just thought about your post the other day and knew that I wasn’t going to fail my goal or you, because you expect me to dig deeper and push through. Thanks again for that. This was my third row coming back from hip injury from skiing. Felt great and reminded me that I can push again. Take care my friend.

@shaynetuheke6277 2 жыл бұрын

Hey Shane. Loved this workout. 1st time on the rower for over a year and my sore butt confirms that lol 😂 Did 850m, 910m, 950m and excited to be getting 1000m + in my future workouts. 910m hurt and 950m killed. Thanks for the motivation and leadership Shane. RESPECT!!

@markwilson5748 3 жыл бұрын

You were correct, Shane, hated you while doing it. Love you now it's over 1004, 1013, 1025. Another stormer of a workout. Great inspiration. Thanks!!

@mattclark9152 3 жыл бұрын

Oh my word! That was a killer! Yesterday I PB’d my 2k today I feel like a beginner, went out too hard on set one 1014 rest didn’t help! Second set 954 Third set blowing ! 883 Back to the drawing board! Great workout Shane

@derektaylor7613 3 жыл бұрын

Glad I'm not only one that had drop-off each set. After 1st minute on 3rd set I was absolutely done. Took frantic effort in last minute to get 1014m

@alexitanguay 3 жыл бұрын

Video idea : fixing rounded shoulders posture (nerd neck/shoulders) using rowing

@pauldesmond7415 2 жыл бұрын

R1: 855m / 2:20.3 R2: 871m / 2:17.7 R3: 900m / 2:13.3 Haven’t been on machine in a while. Tough one to get back to it with!

@gdodici 3 жыл бұрын

54 yo on Concept2 Model B. Great workout, thanks Shane! 1117 @ 21s/m(oops too excited), 1126 @ 22 s/m & 1150 @ 24 s/m

@christinaroberts8816 3 жыл бұрын

928 2:09.3 20m, 946 2:06.8 22m, 952 2:06.0 24m. I'm exhausted, great workout

@Denismanis1w3r 2 жыл бұрын

R1 1035/1:55 R2 1044/1:54 R3 1027/1:56 Thank you Shane, but you are right i bloody hated you during the workout. Thanks a lot.

@TheBistrogirl 3 жыл бұрын

800,825,843... did my best!

@tannermorgan4067 Жыл бұрын

1049/1068/1093 thank you Shane for the great workout tutorials you have on the dark horse channel. Just recently recovered from covid and I plan on going full force into incorporating rowing back into my training regimen. Keep up the great work!

@Sean-hi6io 2 жыл бұрын

Great work out! You keep me motivated and throughout thank you.

@DarkHorseRowing 2 жыл бұрын

You are so welcome!

@georgekulp8424 4 ай бұрын

Thanks! Getting better at this Shane. Love your attitude, banter and sense of humor.

@DarkHorseRowing 3 ай бұрын

Thank you George! Glad you're connecting with my coaching style.

@jarndtnyc Жыл бұрын

20: 1048 22: 1041 24: 1070 Saving this one to my workout playlist. 🤘👍

@whitewolf8257 4 ай бұрын

Loved this. Newbie so lots to learn. Kept with the pace today, not do much the power, in the 2.13s to begin with but tapered off to 2.3s. Happy with that. 56yo 😂

@colourlove1981 3 жыл бұрын

Found this the other day, tried it yesterday. 20spm = 1,010m 22spm = 1,015m 24spm = 1,031m Actually found keeping 24spm the most difficult (kept dropping cadence), so need to work on that. Also not used to pushing through pain so will keeping training and use this as a baseline to test if I get better at pushing myself out of my comfort zone!

@jaynestone8897 3 жыл бұрын

Thanks so much Shane! Love your workouts! I was working hard in a tour garden and another worker asked me if I lifted weights. I smiled and thanked her. I know that your workouts have helped me!

@jameshackney1486 Жыл бұрын

Tasty stuff! Got the HR up! 1. 1031 2. 1050 3. 1101

@jennifersiuty786 Жыл бұрын

Good workout! I added one more interval at 26 for ‘fun’. I’m not as fast as you Shane, but I enjoyed earning more meters each interval. Thank you!

@belindawallace4076 Жыл бұрын

I'm new to rowing. I don't understand anything about the monitor.😬 I just follow you during my workouts. And I'm never out of breath. I was hoping to drop a few pounds or maybe 20...but no luck. I do enjoy rowing and look forward to working out in the evenings. So any suggestions that could help me, please feel free to let me know.

@meganbrillault4692 2 жыл бұрын

First time I focused on cadence. Thanks for the workout! 920 / 2:10 961/2:04 990/2:01

@BcinNH 2 жыл бұрын

I’ve rowed before so I started out on advanced. Feeling a bit tired today so I tried an “easier” intermediate. This one kicked my butt lol.

@bryanheath7278 3 жыл бұрын

1002, 1007, 1009 Staying withing stroke rate and focusing on form. Great workout!!!

@rtimmins7212 Жыл бұрын

R1 - 1034 / 2:25, R@ - 1077 / 2:19, R3 - 988 / 2:38. im going to add this one to my routine

@pedroffpereira64 3 жыл бұрын

Nice. Your workouts as been an inspiration to me in this times of confinement

@adieu156 2 жыл бұрын

First time, didn't understand the technique yet but I keep on watching. 609 / 3.17 726 / 2.45 782 / 2.33

@LeonardoQuartieri 3 жыл бұрын

Oh my legs! 942m/20 - 994m/22 - 998m/24 didnt make it to 1K but at least is a ramp up. Thanks Shane! It hurts, but its worth it.

@DarkHorseRowing 3 жыл бұрын

Yes! Nice work. So close to that 1k!

@fabiocruzponcedeleon7867 3 жыл бұрын

948,993, 1030. Nice workout. I recommended this channel to my mom and she started out last week. Hi mom!

@tombibbins8912 7 ай бұрын

Kind of an old guy, 77, pretty good shape have kept up with you, but don’t feel exhausted as you are. I have only stamina machine so maybe my resistance isn’t what you have. Ready for more challenges. Ever hear of Charlie Butts, Washington-Lee HS. Thames Cup 1963 and 64?

@helainaboulieris7562 3 жыл бұрын

My C2 arrived four days ago! Beginner workouts were too easy so I did this today. Wow 719/733/744. I’ll keep at it.

@stephenscully8461 2 жыл бұрын

Love it. Just started this month. R1 800 R2 840 R300. Thanks for sharing

@kittypredator99 3 ай бұрын

Thanks!

@katemorgan7112 3 жыл бұрын

811, 846, 874 - didn’t make 1k each time, but for being 5 foot tall I’ll take it! Thanks for the great workout!!

@bfdcombat 3 жыл бұрын

Wow! What a great workout! Definitely one that makes or breaks you! You kept me going when I wanted to quit in the last 4 minutes. 1053m 1068m and 1081m with a drag factor of 121. Thanks for the inspiration and please keep them coming. Will try this again in two weeks!

@jasonebruce 3 жыл бұрын

Added to “Watch list.” I up’d the intensity level too per round. Thought it’s a good way to intensify the workout a bit. I’m going back to this one for sure again.

@reidmcmorris50 2 жыл бұрын

1:975 2:1018 3:1045 Great workout, thank you

@farmernick3773 3 жыл бұрын

997,1008,1008, nearly killed me. Been rowing 3 months since got the C2 at xmas. Love the Dark Horse workouts, a great "winddown" after a days work...

@darinrendell6113 Жыл бұрын

Endurance builder for sure 1: 1023m 2: 1047m 3: 1051m It got tough on that last minute. I thought 20 minute rollers was great, this row challenges. I feel great though

@mickwatkins1604 3 жыл бұрын

Needed a short sharp blast after a heavy oly lifting session yesterday and this hit the spot. 1008, 1039, 1053. Last minute of rds 2 and 3 got a tad spicy 😅

@jimbolduc8622 Жыл бұрын

Nice to see you winded. That I can follow along with! 😂 Nice workout thank you.

@enkrypt3d 2 жыл бұрын

Just got my concept 2 and been following your workouts for a week now. Also got a garmin 7x sapphire solar to keep me motivated! Let's go!

@Shanewayne77 3 жыл бұрын

1032/1047/1029. I gave it my all on the last one. Gave me a reason to try this one again in a few weeks… Thanks Shane!

@robertanderson9998 3 жыл бұрын

992.1022.1041. First Dark Horse workout. Thanks Shane.

@derektaylor7613 3 жыл бұрын

1061, 1039, 1012 (with hayever!) really hard workout, effectively 4 minute sprints. Each round was harder than the last and was real struggle to keep above 1k

@SrinivasanRanganathan Жыл бұрын

Thanks

@JA-ns1jm 3 жыл бұрын

Awesome workout, thanks Shane! 1031, 1056, 1081, nothing left in the tank...

@artzahussain6191 2 жыл бұрын

S/R 20 = 852 S/R 22 = 880 S/R 24 = 918 excellent HiiT workout. I usually do 30s work 15s rest 20 rounds. This was a nice change, wasn't sure if i'd be able to maintain 4min x 3. Keep up the good work Shane.

@yinyangstudios 3 жыл бұрын

1015, 1016, 1018 - love this workout!

@bjaurelio Жыл бұрын

I overdid my first set a bit (thinking I was still in shape) and got distracted shortly after the start of the second until the half way point. Splits were 943, 927, and 941.

@jayaramtadimeti105 Жыл бұрын

Love this workout! Absolute burner. 905, 915, 909

@toddhunter8210 3 жыл бұрын

Thanks Shane from New Zealand that is a pinchy workout ... 1017, 1033, 1064 from me. Love the vids mate.

@bradkendrick3488 3 жыл бұрын

Oh man ! That is a good one. Liked you in the beginning. Hated you in the middle. Liked you again at the end. Thanks for leading us to get our best life.

@DarkHorseRowing 3 жыл бұрын

I'll take it! Glad you enjoyed it.

@behnkesk 3 жыл бұрын

801, 831, 876. Distances are pretty low but happy i got each interval under 2:30 finishing with 2:16.9 on the last interval.

@andrewferguson9785 3 жыл бұрын

Whew. That was good, Shane. Thank you. 995, 1026, 1042. Good burn and I needed that. You are the best.@photofergi on Instagram for the other shout out.

@ollyanthony1792 6 ай бұрын

Quite new to the rowing machine, hoping to learn to row in the coming months. I got: 929m 906m 912m 😅

@justinbuckwalter8578 Жыл бұрын

Brand new to rowing but have been on a year and a half journey of getting back into shape. SHANE, you are teaching me how to Row and I greatly appreciate it. The 1st day I had my Concept 2 I wanted to see where I'm at and did a 7:32.8 2000m. I am looking forward to improving for years to come following your lead! 1006, 1014, 1025 today with this workout! 👊💪🛶

@SrinivasanRanganathan 2 жыл бұрын

Lived and loved this workout, thank you Shane!

@aidanmoore501 3 жыл бұрын

Now that was a fun workout. Thanks for making it. This one is going be done again to try and beat my splits.

@jaster151 3 жыл бұрын

916, 951, 980. Did it a second time and got 953, 975 and 1003 (DF 177 on both). Great workout.

@user-tm3xg2os9g Жыл бұрын

Great workout- just what I needed to find my mojo

@derektaylor7613 3 жыл бұрын

1030, 1045 & 1064. Managed to get the progress each time after gassing at 1st attempt 2 weeks ago but that last session was tough!

@chrismichaels1864 3 жыл бұрын

1009/1018/1034 115 drag. Great workout - thanks!

@suzannerogers3215 Жыл бұрын

4/13/2023 Thank you Coach Shane🎉

@sandywood8437 Жыл бұрын

First time with this workout hard but great thankyou.

@dmac8514 2 жыл бұрын

Great workout. As an out of shape 55yo I managed 936m, 966m and 1013m.

@jgeary8473 Жыл бұрын

67 yr old man - 780, 820, (drag of 155). increased my drag factor to 180 on the third round. Killer W/O

@damiendegrasse Жыл бұрын

Why such a high DF?

@reimarlissel3149 3 жыл бұрын

Hi Shane. Great workout as usual. I got 1023 / 1038 / 1057. I'm a calisthenics and judo guy. Keep up the great work!

@JeanMcMahon-Irish 11 ай бұрын

That was great! Thanks Shane.

@burakyesil1852 3 жыл бұрын

1044 1062 1069, 3176 in total. Another amazing workout 💪🏻

@CrissyMac 2 жыл бұрын

Great workout. I really enjoy your videos.

@davidledgerwood5876 3 жыл бұрын

940, 980, 1016 Working on stroke rate, took time for me to establish a set pace but great workout