I've done it in the past. I would do 1k meter "sprints"/intervals rotated with core work. This is a great cardio workout. I never did it enough to have any measurable long term results. I did like the added back strength.

Yes :laugh: I do the 1k intervals in about 5 minutes. I push myself on it. If I took it a bit easier, I could probably go longer, but I like the interval style. If it is just cardio/core day I can do 3 intervals mixed with circuit style core work.

I like switching it up and using it. Also makes for a great "back day" warm-up if you're on that kind of split. I typically try to go as far as possible for 5 mins but you can also do ladders.

Row 100m, rests 10-20s, row 200m, rest a bit, row 300m, etc. say, up to 500m, and then back down. (That one took me about 8 mins I think? I only did it once but it was awesome on the cardio.)

I'm thinking it would also be a nice one to pair with push-ups or burpees. Or in a circuit fashion! AND on top of that it's low impact and pretty much full body. It's my favorite cardio machine (I still hate them all though! xD)

I like rowing machines a lot. I just do them as steady state though. The displays on the 2 I have access too are a little ancient so I'm not even sure how to work them. They only thing I don't like is my feet don't stay strapped in, and I have to tighten the straps all the time.

What's your thoughts on rowing vs elliptical?

We have an elliptical that's gathering more dust than being used, and might consider trading for a rower instead ...

I rowing machines. they are awesome. I keep pondering just biting the bullet and buying one for home.

I have a rowing machine at home. Think I paid about $25 for it at a garage sale. I only use it as a warm-up (8 minutes) before lifting. It really helps loosen up my knees before squats.