This 10-minute every minute on the minute (EMOM) burner will humble you. The first few minutes will feel okay, but then fatigue will kick in around minute eight. Try to hang on for as long as possible, says Ian Creighton, CF-L1. If you get really fatigued and know you're not going to be able to hit the reps on one of the minutes, rest an entire minute then pick up where you left off.

If youre a beginner, tone down your rep goal to adjust the workout to you. Creighton suggests aiming for 10 calories on the rower and 8 burpees if youre just starting out. You can also cut the lateral jump over the machinebe especially careful with this aspect of the routine. If youre more advanced, add in a few calories and reps. The key is to not adjust your rep goal after youve started. If you feel like you need to take a break, rest an entire minute then pick up where you left off, he says.

How to Do It:

Start the exercise every minute, on the minute. Aim to finish at about 40 seconds to allow yourself a break before starting the next minute. Alternate the two minutes below until you reach 10 minutes.

Minute 1: 15 calories on the rower

Minute 2: 12 Over the erg burpeesperform a burpee, then at the top jump laterally over the erg and perform a burpee on the other side. Thats one rep.

Link:
These 12 Rowing Machine Workouts Will Build Cardio and Smash Fat - Men's Health