Heart Pumping? Check. Legs and Arms Burning? Check. This 30-Minute Workout Has It All

Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, explains that when you're using the rower, it's mostly about the legs. You want to focus on pushing into your feet and using your hamstrings, quads, and butt to drive you. Also keep your core engaged throughout the stroke. This will not only strengthen your legs, booty, and abs, but will prevent your lower back from pain and injury.