Fast & Furious Fat Blasting Exercise in Just 30 Minutes

I'm a big fan of the ergo (rowing machine). Here's a 30 minute session that will absolutely leave you dripping with sweat and pumped full of stress busting, brain boosting endorphins and dare I say it.......wanting more!

NOTE: you can adjust these times and the intensity to suit you if you're new to the ergo BUT give it a go, it's going to change your approach to cardio!

Warm up - 5 minutes:

Set the screen so you can see the timer and don't worry about all of the other data, you just want to be able to see the timer ticking away. In the photo, the timer is the top left numbers, showing 30:10 (when you start, it will be at 00.00)

To start, you just need to row at a pace you can hold a conversation with. And do this for 5 minutes.

After 5 Minutes, The Fun Starts.

It's important that the high intensity pace you set is achievable for you. By this, I mean you need to get through the entire session. There's no point lighting a match and blowing up half way through. Bear that in mind when you read the below

At the 5 minute mark, you are going to row as follows:

20 seconds all out, 40 seconds slow. You are going to do this 7 times!

Then you will do:

1 minute slow pace.

Then you will do:

40 seconds all out, 20 seconds slow. You are going to do this 5 times!

Then you will do:

1 minute slow pace.

Then you will do:

1 minute all out. 1 minute slow. You are going to do this 2 times!

Then you will do:

2 minute slow pace.

Then you will do:

20 seconds fast, 10 seconds slow, 20 seconds fast, 10 seconds slow. You are going to do this 2 times!

Then you are done and you do a 5 minute cool down at a very relaxed and cruisy pace.

By this stage, there should be puddles of sweat, a racing heart and I happy smile on your face......possibly!! :)

You can adjust the total time by shortening the intensity of each set but aim to get as close to the 30 minutes for the best outcomes.

About Your Form When You Use A Rower

Just remember that using the rowing machine, like any piece of gym equipment requires a basic knowledge on how to use the equipment. If you are not sure, talk to the gym staff and seek their help.

The simplest way I can describe this for you, is your legs are really the driving power in this exercise with your hands like 'hooks' merely pulling on the handle as your legs push you back. Keep your abs tense and your back reasonably straight.

Enjoy, let me know how you go, it's a ripper of a session.

Get back to healthy living.