22-Minute Rowing Workout ｜ Low-High Intensity Intervals for Real Fitness Gains

⚡ Forget aimless rowing — this Row Along workout supercharges your fitness by alternating between controlled low intensity (20 SPM) and maximum effort bursts (30 SPM) that challenge your body to adapt and improve.

This Time for Change RowAlong workout introduces you to real interval training. You get out what you put in — and this 22-minute rowing machine workout teaches you the power of contrast training with dramatic intensity shifts that build serious fitness.

The beauty is in the contrast: active recovery at 20 SPM followed by all-out effort at 30 SPM. Three rounds, rest, repeat. It's manageable but effective — IF you commit to the high-intensity minutes.

🔥 What You'll Conquer as you follow along with me:

3 blocks of low-high intensity intervals:
1 min @ 20 SPM (Low Intensity) → 1 min @ 30 SPM (maximum effort)
Repeat each rate shift 3 times per block
1-minute rest between blocks
Learn to hit truly high intensity while maintaining control

⏱ Got 22 minutes? Stop wasting time with steady, boring rowing. RowAlong with me to learn what real interval training feels like. 

Remember: The low minutes set up the high minutes. The high minutes deliver the results.

Perfect for ANY rowing machine: Concept2, Aviron, Water Rower, RP3, Rogue, or budget models.

▶️ Full Series Playlist:    • Time for Change  

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⚠️ DISCLAIMER
Always consult a medical professional before beginning a new workout program.