Rowing

best workout for weight loss
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If you haven’t used your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that’ll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle toward your chest.

“Rowing is a great weight-loss tool because it incorporates the best out of the cardio and strength worlds, with a focus on pulling and opening up the hips and shoulders. At the same time, you’re working your heart and lungs,” Ryan says. Because many people have desk jobs, our backs tend to be rounded. Rowing helps correct this by opening your spine, hips, and shoulders, Ryan says.

TRY a 15-minute rowing routine: Start with a 5-minute warm-up, rowing at a slow, consistent pace. Then move up to a moderate pace (about 22 strokes per minute) for 5 minutes. End the workout with a 5-minute cooldown.

Calories burned: 238 (for a 150-lb person, rowing f0r 30 minutes at a moderate pace)