"Rowing works your upper and lower body and requires cardio endurance and muscle strength, so it burns significant calories, about 300 calories in 20 minutes for a hard session," says Eric Von Frohlich, co-owner of rowing fitness studio Row House in New York City.
To incinerate even more, Von Frohlich stands by this interval workout: Pull at full intensity for two minutes, then get out of the drivers seat and do as many burpees as you can for one minute. Rest for 30 seconds to one minute before repeating the sequence 4-5 more times. Short bursts force your body to work harder, he says, and because burpees are a pushing exercise, it uses different motions than rowing, which is all about pulling. Switching back and forth at high intensity uses more calories.
A few other tricks to boost your burn: "When you begin to pull, make sure there’s a gap between the seat and your feet of about a foot. This forces you to work harder," he says. And at the end of each pull, lean back. A recent study from the Journal of Human Kinetics found that this elevates your heart rate so you use more energy.
Total Time: 20 minutes
Estimated Calories Burned: 400