Rowing machine workout

Sick of running on a treadmill to get your cardio fix? Old habits can be hard to break, but it might be time to step away from the running machine and take a seat on the rower for a great rowing machine workout. Unlike running and cycling (which are both effective ways to challenge your fitness and endurance but can be slightly leg-centric), the humble rower works your upper and lower body as well as your heart and lungs.

If you’re looking for a serious challenge, try applying the Tabata structure to your next rowing session. This high-intensity training will give you more bang for your buck so you won’t have to work out for as long as you would when using a slow and steady pace. Go as fast as you can for 20 seconds, then slow down the pace for 10 seconds. Then repeat. While Tabata typically lasts for 4 minutes (or 8 bouts of intensity), you can keep this going for as long as you can manage to really push yourself.

The benefits? Well, of course there’s the cardio aspect. – you should be huffing and puffing by the end of your workout. If you’re looking to target your muscular endurance that bit more, then simply up the resistance. Your biceps, upper back and legs might not thank you for it the next day, though!

• We-heartliving’s top tips for a successful rowing machine workout:

1. Make sure your shoulders are back and down, neck is long and core is strong throughout the entire session, in order to maintain good form and avoid injury.

2. Extend your legs with as much power as possible.

3. Row the handlebar towards your rib cage once it has passed your knees.

4. Start with a comfortable pace on a low resistance before reaching the main part of your workout. This will mobilise the right joints and prepare your body.

5. Stretch after the workout. Chances are, you’ll be aching the next day, especially in the upper back muscles, which are often neglected.