Yahoo News Crush Calories With This 20-Minute Rowing and Dumbbell Workout
A rower and a pair of dumbbells are as basic as gym equipment gets. But combined in a dastardly fashion, they are more than enough to send your heart-rate stratospheric and blitz through body fat in the time it normally takes you to flap around on a foam roller.
Devised by the evil genius that is Oli Fitzer of Third Space, this combination of rowing and dumbbell thrusters hammer the huge muscles in your glutes and legs, burning through calories and creating an Excess Post-exercise Oxygen Consumption (EPOC) effect. EPOC is essentially running up a huge calorific debt during your workout that your metabolism continues to pay for hours after your last rep. Which is very much the aim.
Your target is 8 rounds of rowing and thrusters, with a time cap of 20 minutes. Get it all done before then and you get to knock off early. Staying smooth and fast should always be the goal – if you need to rest between movements, keep them short and consistent as the rounds mount up. If you find yourself staring at either implement for more than a few seconds, you've gone out way to fast and things are about to get awful. Sorry.
Row, 12 calories
Always row like you mean it. Make sure you drive with as much power as possible through your legs. You should only be making a final pull with the arms. Try to stick to a ratio of 70% legs and 30% arms. Control your breathing and keep your stroke rate as consistent as you can. And go for it.
Dumbbell thruster, 8 reps
Rest the weights on top of the shoulder, this should come from the legs. Try to hold them with you arms alone and they'll blow up fast. Core braced, control yourself down into the bottom of your squat, then drive up with power, letting your legs send the weights up with a final lock out of your arms. Sink straight into the next rep.
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