Physical exercise is important for everyone’s health, especially for children. To encourage them to play sports and have a good time with their families, develop training circuits to be carried out together, and why not include music? By inventing a story or by creating a game, they will be experienced as moments of pleasure and not as a chore.

Getting back into exercising is not always easy when you have a very busy work life. A lot of fitness exercises can be done at the office, discreetly without moving from your chair, between meetings or during the lunch break when you are more relaxed. Cardio exercises using bodyweight are particularly suitable: they can be done without equipment wherever you want and according to the time you have available.

To set up your cardio programme on a rowing machine, determine how many sessions you can do each week. A 30-minute workout alternating rowing and bodyweight exercises will give you plenty of variation. If you’re short on time, opt for 15-minute sessions. For beginners, 1 to 2 20-minute sessions per week are ideal for developing good habits.

The Tabata method is one of the most famous HIIT methods. It consists of performing 8 series of 20-second exercises at very high intensity followed by 10-second recovery times, during a session of only 4 minutes. Aimed at trained male and female athletes, it produces excellent results, whatever the objectives: weight loss, improvement of physical condition, bodybuilding, etc.

HIIT is a training method consisting of short and intense exercise cycles, followed by short recovery intervals. Fun and accessible to everyone, HIIT offers rapid results and is particularly suitable for those who lack the time to plan long sessions.

In order to benefit from HIIT training in the long term, you should start by gradually increasing the frequency of your sessions until you have created a proper training routine. Take care to rest before and after the sessions and make sure you stay well hydrated. Without equipment or on a fitness machine, this intense activity multiplies the effects of your cardio sessions whatever your objective.