If you belong to a gym or do CrossFit, you’ve seen a rower. Now get ready to make it your new favorite workout machine. “It ranks above and beyond any other piece of fitness equipment,” says Jared Stein, a lead instructor for CityRow in New York City, a studio that blends rowing intervals with strength-training moves. That’s because it uses more than 80 percent of your muscles with every stroke, Stein says, and burns some 540 calories per hour with minimal impact. (And science shows more muscles pitching in equals more fat burn than other forms of cardio, like spinning!)
Rather than just rowing steadily (snooze), take on Stein’s body-transforming workout, shown here. You’ll push at different intensity levels—to reach various distance and time markers—and hop on and off the rower for inventive bodyweight moves that use the handle, seat, or base of the machine. The beauty of using the rower for the strengtheners, Stein notes, is that it allows you to experience a greater range of motion and to hit more angles so you can work more muscles more deeply. (Get more total-body moves from CityRow here!)
And you can’t cheat through it. There’s no resistance knob to turn down, no push button to autopilot your pace, no handles to hold when you get tired. “Your input directly correlates with your output,” Stein says. Check out a video of the workout in action!)
Nail your form first with the “Perfect Your Stroke” info below (proper technique requires your entire core to work, so expect stronger, sleeker abs), then do each move in order, working in high-intensity cardio bursts on the rower. If you do this routine three days a week—coupled with proper nutrition—you can start to see results in as little as 14 days, Stein says.
Intermediate
Cardio
Strength training
up to 30 minutes
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The Transformative Total-Body Rowing Machine Workout
The Body-Transforming Total-Body Rowing Machine Workout
Classic rowing meets strength training with sculpting exercises from CityRow that burn all the calories.
Classic rowing meets strength training with sculpting exercises from CityRow that burn all the calories
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Source: Shape