Row Your Way to a Leaner Body

The most overlooked—and underrated—cardio machine in the gym just might be the indoor rower. Also known as an ergometer (or “erg” among enthusiasts), the rower offers a high-intensity, full-body burn: A 140-pound woman rowing at a good pace can blast 119 calories in only 15 minutes. “Rowing is multifaceted in its benefits—there is virtually no impact, it can be as intense as you want, and it’s versatile enough for any fitness level,” says Arielle Childs, an instructor at Row House studio in New York City.

Many think of rowing as primarily an upper-body workout, but it actually works the entire body, including your upper back, shoulders, arms, core, glutes, hips, and especially legs. Before you hop on a machine and start pulling, keep in mind that form is the key to getting a good workout and preventing injury. New erg users “tend to pull with their back rather than pushing with their feet, which can lead to back injury,” explains Childs. Newcomers often just go for speed or do the mechanics out of order, both of which compromise results. To stroke, first push off with your legs, then pivot your back, then pull the handle toward your body, bringing it level with the bottom of your sports bra. Follow that order (legs, back, arms) to aid your technique. Then to come back, aka the recovery, reverse that order: Extend your arms, bring your core forward, and then bend your knees into your catch position. “The entire stroke, both the drive and recovery, should be completed in one fluid motion,” Childs says.