Torch more than 800 kilojoules and firm up
fast (all while sitting down!) with this quickie plan.
Why we love this workout
Bonus
workout
Pass by the crowd waiting for an elliptical
and make a beeline for a rowing machine. You’ll burn up to 50 percent more
kilojoules while strengthening nearly all the muscles from your shoulders to
your calves. Never tried it? This routine will take you from novice to pro in
minutes. Simple set the damper (a device on the side of the flywheel that controls
the drag) between 3 and 5, choose pace mode, and row (see Form Check, below,
for tips), aiming for the recommended speeds. After 9 minutes, stand up and
stretch – or to increase the burn, do walking lunges – then sit back down for
the second half of your session. You’ll leave with an awesome workout under
your belt while everyone else is still on their warm-ups.
Form check
Follow these pointers to help avoid injury
and maximise results. Row for an hour to blast up to 2 500kJ in one shot.
Follow
these pointers to help avoid injury and maximise results
1. Wrap your fingers lightly around the handle and keep wrists
straight.
2. Extend arms in front of you, keeping shoulders relaxed – no
hunching!
3. Hinge forward from the hips and bend knees until they’ve over ankles
[shown].
.
Row for an hour to blast up to 2 500kJ in one shot.
1. Push through feet, extend legs, and lean back slightly; keep
shoulders relaxed.
2. Draw elbows straight back to sides until hands reach ribs [shown].
3. To start the next stroke, extend arms, and then bend knees to slide
the seat forward.
Your workout plan
|
Time
(mins)
|
What to do
|
Pace
(mins/500metres)
|
Strokes per minute
|
RPE*
|
|
0-3
3-6
6-8
8-9
9-10
10-14
14-17
17-18
18-20
|
Warm up
Row
Row
Row
Stretch
Row
Row
Row
Cool down
|
2:30
2:14
2:12
2:10
-
2:12
2:10
2:08
2:30
|
16-18
20-22
22-24
24-26
-
22-24
24-26
26-28
16-18
|
3
5-6
6
7
3-5
6
7
8-9
3
|
·
Workout intensity: somewhat hard
·
Equipment need: A rowing machine
·
Total time: 20 minutes. Kilojoules burnt 837
·
Rate of perceived exertion; see shapemag.co.za
for RPE chart.
·
Kilojoules burnt is based on a 65 - 66kg woman
