Rowing and Burpees
During every odd minute (first minute, third, fifth, etc), you’ll be on the rowing machine. Set the machine to display calories burned. Make your goal to hit 20 calories within a minute. If you’re unable to reach that number, just try to consistently match whatever number you score during your first minute.
On even minutes (second, fourth, sixth, etc), you’ll perform burpees. Aim to complete 15 within a minute.
“Pacing yourself is critical,” Khalipa says. “You want to complete the burpees with about 10 seconds to spare each round. You don’t want to crank them out in 30 seconds and redline yourself. The goal is to be able to perform the moves without spiking your heart rate.”
Total Time: 20 Minutes (10 rounds of each move)Back to top