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25-Minute Advanced Indoor Rowing Workout: Sprints and Circuits

25-Minute Advanced Indoor Rowing Workout: Sprints and Circuits — video by British Rowing Play · 25:13

Video by British Rowing on YouTube · Open on YouTube

A hard rowing class from British Rowing's Go Row Indoor team: a 4-minute warm-up, 100-metre sprints every minute, a circuit of strong rowing with squat jumps, planks and plank pikes, a last interval, then stretches. For confident rowers; squats can replace the jumps, and planks can go on the knees.

  • 25 min
  • Advanced
  • High impact (jumping)
  • gym machine

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Set-up: strap across the balls of your feet, damper on 4 or below, monitor at eye level. 0:04
  2. Warm-up: four minutes at a rating of 20, rising to 22 then 24; legs, body, arms on the drive. 0:33
  3. Interval 1: row 100 metres hard at the top of each minute and rest until the next, four times. 4:43
  4. Circuit 1: 30 seconds of strong rowing, then 30 seconds of squat jumps, three times; plain squats are fine. 9:05
  5. Plank for one minute on elbows and toes or knees, body long and flat, hips neither dipped nor lifted. 14:04
  6. Circuit 2: 30 seconds of strong rowing alternating with 30 seconds of a core move, three times. 15:43
  7. Plank pikes: from a plank, lift the hips with your core and level off; feet on the seat is harder. 16:19
  8. Interval 2: 20 seconds of hard rowing, 20 seconds easy, then a fast 20-second finish. 20:37
  9. Cool-down: one minute of light, easy rowing, thinking about your technique. 21:56
  10. Stretches off the rower: quads, hamstrings, then glutes with one ankle on the other knee; each side. 23:07

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • On the drive it is legs, then body, then arms; on the way back reverse it: arms, body, legs
  • Sit up tall and let the legs pick up the weight, without overreaching at the front
  • In the plank keep the body long and flat, hips neither dipped nor lifted

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes load1-minute plank, plank pikes on the hands
  • Wrists & hands takes loadplank pikes on the hands, gripping the handle
  • Lower back takes load100 m sprints and strong rowing hinge
  • Hips takes loadsquat jumps, hinge and swing on every stroke
  • Knees takes loadhard rowing drive, 100 m sprints, squat jumps
  • Ankles & feet takes loadsquat jump landings, flexing at the catch
  • Elbows movespulling the handle in, forearm plank
  • Upper back movessitting tall through the stroke
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Squats instead of squat jumps; plank on the knees; hold on for the quad stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by British Rowing; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety