We tapped CityRow for a workout that will sculpt you from shoulders to calves, not to mention take your fitness to the next level. Time to get rowing!

By Jaclyn Emerick
Advertisement

If you belong to a gym or do CrossFit, you've seen a rower. Now get ready to make it your new favorite workout machine. "It ranks above and beyond any other piece of fitness equipment," says Jared Stein, a lead instructor for CityRow in New York City, a studio that blends rowing intervals with strength-training moves. That's because it uses more than 80 percent of your muscles with every stroke, Stein says, and burns some 540 calories per hour with minimal impact. (And science shows more muscles pitching in equals more fat burn than other forms of cardio, like spinning!)

Rather than just rowing steadily (snooze), take on Stein's body-transforming workout, shown here. You'll push at different intensity levels-to reach various distance and time markers-and hop on and off the rower for inventive body-weight moves that use the handle, seat, or base of the machine. The beauty of using the rower for the strengtheners, Stein notes, is that it allows you to experience a greater range of motion and to hit more angles so you can work more muscles more deeply.

And you can't cheat through it. There's no resistance knob to turn down, no push button to autopilot your pace, no handles to hold when you get tired. "Your input directly correlates with your output," Stein says. (And for a step-by-step breakdown, check out the full workout of the moves!)

Comments (6)

Anonymous
March 16, 2019
Hi, my name is Antonella and my weight loss journey started when I read Emma's story online. Emma's husband abandoned her for a younger woman. She turned to food for comfort and gained a lot of weight very fast. Luckily she discovered an amazing workout program that allowed her to achieve the best shape of her life. Read her story here >> https://bit.ly/getabikinibody
Anonymous
January 13, 2019
Voluptatum vel porro autem fugit. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
Anonymous
January 2, 2019
I purchased these to replace my expensive headphones until I could repair them. Found, to my surprise, that they were more comfortable and have better audio quality. I'm partially deaf and spend a lot of time watching videos on my computer. Using these headphones blocks outside noises for me and allows me to listen at a higher volume... check more products here .... http://boseworkout.com
Anonymous
November 2, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 26, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net
Anonymous
April 22, 2018
Healthy Hip Flexors - Why is so important ? check our new article http://www.iron-body.eu/training/healthy-hip-flexors-why-is-so-important/ The hip flexor is a group of muscles that attach your femur, or thigh bone, to your pelvis and lumbar spine. The hip flexor allows you to raise your legs toward your torso. The muscles of the hip flexor are also responsible for keeping your hips and lower back strong, flexible and properly aligned.