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Cardio Workout: Rowing Machine

Contrary to popular belief, rowing does not only target your upper body, it targets both the upper and lower body muscles, not to mention your abdominals. So hop on and try this beginner program.


  • 00:00-05:00 Warm up: Start on a light resistance while rowing slowly. Take this time to concentrate on your form and get your rhythm going.
  • 05:00-25:00 Build your speed and resistance to a level that puts you into your target heart rate zone for the entire 20 minutes.
  • 25:00-30:00 Cool down: Slow your speed and reduce the resistance to the minimum but do NOT stop abruptly. As your heart rate begins to go down, let go of the handle and only use your legs while slowly gliding back and fourth.

Fit's Tip: Close your eyes and pretend you're on a serene lake, not in a sweaty and crowded gym. Also, if you have back problems, the rowing machine is probably not for you.

Don't know what your target heart rate is? Check out the Fit Calculator to find out!

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