Start rowing! You won't believe how fast you'll see results. By Jim Ryno

Your mission
Take a seat on an ergometer (or "erg" for short) and row off fat and calories while strengthening almost every muscle in your body, including your heart. Combining high-intensity rowing intervals with the Must-Do Move means you'll be using your rest time between sprints to sculpt the shoulder muscles that rowing doesn't hit. And you can do it all in less than half an hour!

How it works
Before you start to row, place your dumbbells next to the machine. Alternate between rowing and doing the Arnold press (see Must-Do Move) for 30 seconds. To save time, unstrap your feet, stand up and do the exercise next to the rower. Adjust the level using the damper, the lever on the side of the machine that controls airflow (the higher the number, the greater the airflow and the resistance). Adjust your pace to meet your rate of perceived exertion, or RPE.

Rowing primarily works the rear part of your shoulder muscles. To strengthen the front and middle portions, try this MUST-DO MOVE.

Arnold Press
Stand with feet shoulder-width apart, and hold a dumbbell in each hand at shoulder height in front of you, palms facing in, elbows bent. Forearms should be perpendicular to the floor, abs tight and chest lifted. Press the dumbbells overhead, bringing weights out to the side, then rotating your palms away from you as you straighten your arms. Return to the starting position and repeat.

Your workout plan Workout Intensity: Moderate to high
Equipment Needed: Rowing ergometer, dumbbells
Total Time: 20 Minutes
Calories Burned: 180 Calories

Trainer's tip
Pull back on the handles as you straighten your legs for maximum power.