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Row Away 300 Calories

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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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