Slim down in less time

Tone your arms, legs, core—you name it—with this rowing routine.

Your mission
Burn nearly 1254 kJ and strengthen every muscle from your shoulders to your calves. It’s a big promise, but this workout definitely delivers. There’s just one tiny catch: You’ll probably have to break out of your cardio rut to do it. That’s because our plan is done entirely on a rowing machine. Don’t worry if you’ve never used one–the routine is easy to follow. And the learning curve is small compared with the payoff: Once you get cracking, you’ll burn up to over 50kJ a minute while firming up your entire body and getting a flat stomach.

What to do
Set a rowing machine to the screen that displays watts (and speed), strap in your feet, and grab the handle with palms facing the floor. Start the workout, adjusting your speed as necessary to meet the rate of perceived exertion (RPE*) and taking a one-minute break halfway through the routine.

Equipment needed: rowing machine
Total time: 30 minutes
Kilojoules burnt: 1 150