- Hi, guys, I'm Tiana and I'm gonna put you through a HIIT style rolling workout on the Stamina Body Track Glider. We're gonna go 30 seconds just nice and easy so, little bit quicker than we were just doing in the warmup and then 10 seconds we're gonna row pretty hard. If you get to 10 on this and it's not enough, if you wanna take a little bit longer workout, you can add a few intervals in. Same thing if it's too hard and you need to shorten it, by all means shorten it. But you can just take a few more sets in, make it a little bit harder, make your workout a little bit longer. Three, two, one, and go hard.