In pursuit of strength gains, improved performance and/or a chiseled toned abs? Then it’s important to utilize every method at your disposal.

Too many times, gym-goers get stuck on a single technique or school of thought and dig themselves into a rut that’s hard to escape. This type of training can lead to experiencing plateaus. . In order to grow, we need to reinvent ourselves and the things we do. In the gym, this involves stepping outside of your comfort zone and seeking fresh, dynamic programs.

Cross-Training epitomizes this approach, drawing from a variety of disciplines and incorporating them into vigorous and supremely productive workouts. Cross-Training is the method of combining several different workout strategies (for instance, body building, track and field, and boxing) for a single, comprehensive training session.

In our effort to help you #becomeyourelite, we are bringing cross-training to every inch of our floors with brand new equipment. Check back every Tuesday this month for a brand new workout featuring new machines, exercises and training methods. This week we head back to the rowers for a killer cardio-strength burn. 

It’s hard to find a cardio machine that works your body harder than an indoor rower. It requires equal effort from your upper and lower body, extreme cardiovascular fitness, and ridiculous muscular endurance to blast out rep after rep. Plus, since it’s a non-weight-bearing piece of equipment and you are using your entire body, targeted muscle-soreness won’t be an issue. In fact, you can expect an all-over burn.

And it’s great for fat loss, too. A 185-pound guy can burn 377 calories by rowing vigorously for only 30 minutes, report researchers at Harvard University. Want to try it for yourself? Make sure you are using proper form with the guide below. Then scroll down to check out the following 5 workouts below.

Rowing 101


Starting up – the catch & drive

• Flex forward slightly at your hips
• Keep your arms straight and shoulders down, so your back takes the load
• Initiate the push with your legs: they should be the prime movers for three quarters of the stroke
• Accelerate forcefully but evenly

Finish & recovery

• Keep your core tight: lean back slightly when there’s a third of the stroke left
• Bend your arms just before your legs are straight; keep the chain horizontal
• Initiate the return by extending your arms: lean forwards slightly in front of your seat, before your legs bend
• Keep your positioning stable on the second half of the slide

5 Killer Rower Workouts

Workout 1:
This interval workout has a 1:1 work-to-rest ratio. Aim to complete each rowing section in one minute, then rest for one minute. Repeat for 10 rounds.
  • Row 250 meters
  • Rest one minute
  • Total duration: 20 minutes

Workout 2:Perform a row, kettlebell swings and sit-ups. Rest one minute. Repeat 4 rounds.

  • Row for 30 calories
  • 30 Kettlebell swings (medium to heavy-sized bell)
  • 30 Butterfly Sit-Ups

Workout 3:

Kill your upper body. Do push-ups directly after each row. Rest as needed.

  • Row 250 meters
  • 50 hand release push-ups
  • Row 500 meters
  • 40 hand release push-ups
  • Row 750 meters
  • 30 hand release push-ups
  • Row 1000 meters
  • 20 hand release push-ups

Workout 4:

Keep your heart rate sky-high with this interval workout to blast fat faster.

  • Warm-up for 5 minutes.
  • Row hard for 30-to-45 seconds.
  • Rest 15-seconds.
  • Repeat for 20 minutes.

Workout 5:

This is an Olympic level sprint. It should only take less then 6 seconds to complete. If you finish the rowing early, perform Burpees until time is up.

  • Row for 1000 meters.
  • 10 Burpees
  • Repeat