A rowing machine and a pair of weights are enough equipment for this routine that will take you 20 minutes, enough time to raise your heart rate and attack body fat.
This routine, designed by Oli Fitzer of ‘Third Space’, combines rowing machine movements and dumbbells that work the gluteal and leg muscles, burn calories and can create an effect of excessive consumption of oxygen after exercise (COPD, Excess Post-exercise Oxygen Consumption).
COPD essentially accumulates a huge calorie debt during training that the metabolism continues to pay for hours after the last repetition. Which is very much the goal.
The goal is for you to do 8 rounds of rowing and propelling exercises, with a time limit of 20 minutes. Staying in fluid, quick movements should be the goal: if you need to rest between each exercise, keep them short and consistent as the rounds increase.
Rowing, 12 calories
Make sure you do it with as much leg power as possible. You just have to do a final pull with your arms. Try to maintain a ratio of 70% legs and 30% arms. Control your breathing and keep your heart rate as constant as you can.
Dumbbell Drive, 8 Reps
Support the weights on your shoulders and try to hold them only with your arms. Lean in core, control the bottom of your squat, then push up and send the weights up to the top as well. Then go directly to the next repetition.