Row Away 300 Calories
Challenge yourself to get in a cardio workout on your gym's rowing machine this month -- and burn 300 calories in 30 minutes flat.
Burn Calories at the Rowing Machine
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.
| Minutes | Rate of Perceived Exertion: |
| 0:00-5:00 | 2 |
| 5:00-7:00 | 3 |
| 7:00-8:00 | 5 |
| 8:00-10:00 | 8 |
| 10:00-12:00 | 3 |
| 12:00-14:00 | 5 |
| 14:00-15:00 |
7 |
| 15:00-17:00 | 2 |
| 17:00-19:00 | 4 |
| 19:00-21:00 | 6 |
| 21:00-22:00 | 8 |
| 22:00-24:00 | 2 |
| 24:00-27:00 | 6 |
| 27:00-30:00 | 2-3 |
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