Our HIIT How-To

Our HIIT How-To
3 min read

HIIT workouts are well-loved amongst both beginners and fitness experts, and for good reason. In this article we’ll outline why, and provide you with your own HIIT at home workout so you can start to feel the benefits.

The basics

HIIT is an abbreviation of high-intensity interval training. It’s a form of cardiovascular exercise, where you alternate short periods of intense anaerobic exercise with brief recovery periods.

The benefits

Improves stamina

HIIT workouts are successful due to the adaptation your body has to go through. With each workout, you are putting your body through strain, so it learns to adapt.


Every time you push the body into it’s anaerobic zone (80-90% of the heart’s maximum rate) the muscles, lungs, and heart will adjust. Due to this, it will eventually become easier for your body to maintain exertion during exercise and you’ll find your stamina will increase.

Keeps your heart healthy

It has been proven that HIIT workouts can improve heart health and decrease blood pressure. This is because the intense anaerobic intervals make your heart pump faster, increasing oxygen intake and strengthening the muscle wall. 


Also, as with all exercise it reduces risk of coronary artery disease. A healthy diet along with exercise keeps arteries healthy and unclogged, preventing heart attacks. 

Increases strength

An issue with a lot of forms of anaerobic exercise is that you lose muscle while losing fat.


However, it has been proven that HIIT helps you lose weight while maintaining muscle. This is because you are training your muscles to recover and rebuild during rest periods.

Ideal for busy schedules

One of the greatest things about HIIT is that it is extremely efficient. In just 20 minutes you can have a full, effective HIIT at home workout routine, making it great for those with busy schedules.


Not to mention, the intensity of the workouts mean you continue to benefit from them even after they’re complete!

Great for mental health

In general, exercise is great for the brain as it releases endorphins and serotonin- aka the ‘happy hormones’ which improve mood. The act of physical activity is also known to distract from negative thought patterns.


By nature, HIIT workouts make these benefits a lot more accessible because training takes a shorter amount of time.

HIIT at home

Example: HIIT rowing workout 

The 10-20-30 approach is fairly common across all workout types, however here’s an example of a 10-20-30 HIIT rowing workout you can do on our Smart Rower:

  • Begin with a moderately paced 5 minute warm up of your choice
  • Then, for 10 seconds row at the fastest speed you can. Follow with 20 seconds of rest 
  • For 20 seconds row as fast as you can and follow with a 20 second rest
  • Finally, for 30 seconds row as fast as possible, and rest for 30 seconds
  • Repeat this cycle atleast 5 times
  • End your workout with a cool down of your choice

Ready to start HIIT at home? 

Begin your journey by investing in an Echelon Row Smart Home Rowing Machine. Enhanced with impressive smart technology, the Echelon Row has been designed to push you harder towards your fitness goals. Space efficiency and sophisticated engineering allow this home rowing machine to fit seamlessly into your exercise routine.