The rowing machine (otherwise known as an erg), is the perfect piece of equipment to tone the whole body, burn tons of calories and melt away fat. The best part is that you don’t have to spend hours on it to see results—you just have to be smart about how you use it.

If you’ve never been on a rowing machine, it can feel a bit unnatural at first. Don’t stress! Once you jump on and start pulling, it’ll come together in no time. When you’re starting, try not to focus on speed or power. Instead, focus on perfecting your form before you increase intensity.

When working your way through this workout, remember to consider what your maximum (max) effort looks like (500M for time), and to start at a pace that allows you to build to maximum energy output.

After you’ve finished this workout, you should take 10 minutes to stretch and replenish electrolytes, followed by the appropriate amount of rest time.

Getting the perfect form

Start by wrapping your fingers around the handle, while keeping your wrists straight. Without hunching, extend your shoulders in front of you. Bend your knees until they are over your ankles, then push through your feet, extend your legs and lean slightly back while keeping the shoulders down. Pull your elbows back, keeping them at your sides until your hands reach your ribs.

To start your next stroke, repeat.

20-minute rowing workout

  • 0-1:00: 20 strokes per minute at 50 percent of your max effort
  • 1:00-3:30: 22 strokes per minute at 70 percent of your max effort
  • 3:30-4:30: 24 strokes per minute at 80 percent of your max effort
  • 4:30-5:00: 18 strokes per minute at 45 percent of your max effort
  • 5:00-6:00: 20 strokes per minute at 60 percent of your max effort
  • 6:00-8:30: 22 strokes per minute at 70 percent of your max effort
  • 8:30-9:30: 24 strokes per minute at 80 percent of your max effort
  • 9:30-10:00: 18 strokes per minute at 45 percent of your max effort
  • 10:00-11:00: 22 strokes per minute at 60 percent of your max effort
  • 11:00-13:30: 24 strokes per minute at 75 percent of your max effort
  • 13:30-14:30: 26 strokes per minute at 90 percent of your max effort
  • 14:30-15:00: 18 strokes per minute at 45 percent of your max effort
  • 15:00-16:00: 22 strokes per minute at 60 percent of your max effort
  • 16:00-18:30: 26 strokes per minute at 80 percent of your max effort
  • 18:30-19:30: 28 strokes per minute at 100 percent of your max effort
  • 19:30-20:00: 18 strokes per minute at 45 percent of your max effort