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30 Rep Rowing Workout

Most of the U.S. is experiencing extremely cold weather right now. Here in Charlotte the temperatures dropped down to 10 degrees last night and we barely broke 30 today.

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I get that these may be balmy temps for some of you…but not for my Georgia blood. This weather makes me move my workouts indoors to the gym or the yoga studio. And today I have a great gym workout to share with you.

Post-holidays I find that most of my clients just need to move and sweat so we’ve been focusing on cardio-intensive workouts with bodyweight/lightweight strength intervals. My go-to has been either treadmill or row sprints mixed in with high-rep bodyweight/kettlebell/lightweight movements.

This rowing workout has been a winner with my clients this week.


It’s a really easy workout format that alternates 500 meter rows with 30 reps of various simple (but tough!) movements. You end up rowing 2,000 meter total (I like to equate that to about a mile on the treadmill) and doing 150 reps of various exercises. My clients finished somewhere in the 20-25ish minute range. If you don’t have access to a rower, sub in 400 meter runs (0.25 miles).


Stay tuned for tomorrow’s post…I have some amazing “Friday Favorites” coming at you!

{ 12 comments… add one }
  • hillary | nutrition nut on the run January 8, 2015, 11:08 pm

    What do you do with your clients for the rest of their hour (?) training session?

    Nice workout!

    • Jen January 9, 2015, 8:11 am

      one hour training session usually go something like this…
      – 10 minute cardio (short run or row)/dynamic stretching warm up
      – 5-15 minutes of stability/core work (anything like mini-bands, single leg squats/deadlifts, planks, bosu, gliding disks, etc.)
      – 10-15 minutes of short sets of heavy strength work (bench press, push press, squats, deadlifts, etc.)
      – 20-30 minutes metabolic conditioning (like the workouts i post here)
      – 5 minutes stretch/foam roll

      and this is all subject to change based on what the focus of the client’s training is…sometimes i do something totally different but this is pretty standard.

  • Amanda January 9, 2015, 7:42 am

    Definitely giving that one a try! 🙂

  • She Rocks Fitness January 9, 2015, 9:43 am

    I’m posting a treadmill body weight circuit tomorrow…All about working out indoors on these colder days…yes it is colder in Houston too. Stay warm friend! XOXO

  • Katie Levans January 9, 2015, 12:38 pm

    This workout looks fun!

  • Jen@jpabstfitness January 9, 2015, 2:06 pm

    Stay warm!
    Looks like a great workout!!

  • kristin | W [H] A T C H January 9, 2015, 5:00 pm

    i never think to row at the gym!

    • Jen January 13, 2015, 1:01 pm

      i think it’s amazing cardio and utilizes your entire body! i use the rower all the time for my own workouts and my clients.

  • Christy January 10, 2015, 4:03 pm

    I was so excited when I saw you post this workout. I was wanting something new and different. I did it this morning and it was wonderful. I was rowing 500 m in the range of 2-2:15 minutes. Thoughts on my timing? Have a wonderful, slowdown Sunday. Blessings! C

    • Jen January 13, 2015, 12:59 pm

      hey christy! that row pace is really great! nice job! 🙂

      • Christy January 17, 2015, 10:21 pm

        I have been wanting to email you about this for awhile and the time is drawing near…….my sister Ann, who introduced me to you, is due with her first child any day. She is a cancer survivor (age 42 now, she is a breast cancer survivor…diagnosed at age 28). It truly is a miracle that she is having a baby. She is so excited, but having incredible heart burn and is feeling those last days of being pregnant!! Would you please keep my precious sister in your thoughts and prayers. Thanks for everything Jen. We are one big family with you. Christy

        • Jen January 18, 2015, 8:38 pm

          hey christy…thank you so much for reaching out. what an amazing story about your sister…so strong and so inspirational. i am so grateful that you shared it with me. i will 100% keep her in my thoughts and prayers. please keep me updated!

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