Step off the treadmill and work your whole body with this plan

Whether your knees can't take another mile on the pavement or you're just bored out of your mind on the treadmill, there are many reasons to switch up your cardio routine. First and foremost, you'll get better results! The rowing machine provides the best total-body workout of any cardio machine. Why? Because the movement requires equal effort from both your lower and upper body, leading to more calories burned and greater gains in overall cardiovascular fitness. Plus, rowing doesn't put a lot of pressure on the joints so you have a much better chance of staying injury-free.

Try the routine below. It's designed to deliver maximum fat-burning results by mixing high-intensity rowing intervals and dynamic strength exercises that serve as an active recovery period. That way, you'll be ready to row like the wind for every one-minute interval.

Rowing Machine Workout


Warm up by rowing at a moderate pace for 5 minutes. Once you're feeling warm, row as fast as you can for 1 minute.

Dynamic Exercise: Squats


Get off the rowing machine and do 20 squats with your arms overhead. After your last rep, hop back on and row as fast as possible for 1 minute.

Dynamic Exercise: Pushups


Get off the machine and do 15 pushups. Go straight into your third interval, rowing as fast as possible for 1 minute.

Static Exercise: Plank


Get off the rowing machine and hold a plank for 1 minute. Make sure your body stays in a straight line from your shoulders to your ankles (don't let your hips sag!) the entire time. Row as fast as possible for 1 minute (noticing a trend?).

Click here for detailed plank instructions.

Dynamic Exercise: Split Squats


Step off the rowing machine and do 20 split squats on each side. After your last rep, move on to your fifth and final rowing interval in the circuit (But you're not finished yet. There's one more strength move!).

Click here for detailed split squat instructions.

Dynamic Exercise: Bridges


Step off the rowing machine and do 15 glute bridges. After your last rep, rest just long enough to catch your breath, and then repeat the circuit one more time, starting with the first 1-minute rowing interval.

Click here for detailed bridge instructions.

Post-Workout Recovery


Help your muscles rebuild and recover faster by drinking a protein shake and/or eating a balanced meal of protein, complex carbs, and healthy fats after your workout.

Click here for more information on post-workout nutrition.