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There are several workouts available but somehow our days get busier and busier that we can barely squeeze in exercise in our schedule. But don’t worry, there are three effective workouts that last less than an hour.
1. 30/30 Workout – This workout lasts for about 38 minutes including warm-up and cool down. First, you spend 10 minutes on easy rowing as your warm-up exercise. With your maximum effort, start the workout with 30 seconds of sprinting. Then rest for 30 seconds. Repeat this cycle five times. Following that, do 2 minutes of air squats. That’s the first interval. For the second interval, again, you’ll have to start with 30 seconds of sprinting with maximum effort followed by 30 seconds of rest. Instead of performing 2 minutes of air squats, this time, you’ll do 2 minutes of push-ups. Then you’ll have to do the first interval once more before you cool down. You’ll burn about 300 calories in total every time you do this workout. Bear in mind that you have to keep your stroke rate between 26 and 32 and control the speed of your legs.
2. Pyramid Rowing Workout – Imagine burning roughly 450 calories in 42 minutes. Wouldn’t that be great? This workout is for an intermediate user and is great for improving your ability to endure and be consistent. Try to keep your workout intensity the same for the entire duration of this exercise. As usual, you have to start with 10 minutes of easy rowing as your warm-up. As the name goes, this workout will be more and more intense as you go on. So your workout will begin by rowing for 1 minute, followed by 1 minute of rest. Row again for 2 minutes, and rest for 2 minutes. Then row for 3 minutes, and rest for 3 minutes. After which, do 4 minutes of rowing and 4 minutes of resting. Now from 4 minutes, go down to 3 minutes and decrease the minutes until you’re done with 1 minute of rest. The best way to remember this is to start with 1 minute and when you’ve reached 4 minutes, gradually decrease the minutes until you’re down to where you started.
3. Leapfrog Rowing Workout – This anaerobic exercise will help you increase your power output and endurance. Lasting for 46 minutes, it will remove about 700 calories from your body once done. Warm-ups should always be done regardless of whether it is an aerobic exercise or an anaerobic one. After easy rowing for 10 minutes, proceed to 1 minute of sprinting with a stroke rate of 26. Then rest for 1 minute. Afterwards, perform 1 minute of sprinting with a stroke rate of 28. Again, rest for 1 minute. Repeat from the start. Then, finish the workout with 1 minute of sprinting with a stroke rate of 26, and rest for 3 minutes. Go over the entire workout again for two more rounds and you’re done.
There’s no reason not to hit the rowing machine with these workouts that barely last an hour. Start with the 30/30 workout and work your way up to the Leapfrog workout. You’ll surely have a stronger body after performing these.