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The rowing machine may not be the most popular piece of cardio equipment at the gym, but it's a great way to get a total-body workout that's friendly on your joints, says Josh Crosby, creator of Indo-Row and an instructor at Revolution Fitness in Santa Monica, California. Keep your strokes per minute between 24 and 28, depending on your rate of perceived exertion (on a scale of one to 10; 10 being the hardest you're working) and you'll burn about 300 calories in 30 minutes.
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