The Ergometer is a workout machine which is considered as the best calorie buster. This machine offers great core workout, leg and biceps workout using rowing action. You can increase the intensity of the workouts, so that you increase the fat burning in your body. You will be using your cardio system to the maximum level and this will make you look fit, slim and stronger, faster than you expected. Before you start your workout using rowing machines or Ergometers, make sure that your body is in the correct position and your fingers wrap around the handles and your wrists are straight.
High intensity interval training (HIIT)
HIIT is more effective method to burn the body fat than the regular cardio workouts. The high intensity training lasts for about one minute followed by a recovery period of 30-90 seconds. You will be able to burn about 300 calories within 20 minutes. Here is how to perform HIIT to
First session
- Do 30 second sprints using maximum effort
- Rest for 30 seconds
- Repeat this 5 rounds
- Do air squats for 2 minutes after the first session
Second session
- Sprint again for 30 sec
- Followed by 30 sec rest
- Repeat the action 5 times
- Do pushups for 2 minutes
Third session
- 30 second sprints
- Rest for 30 seconds
- Repeat it for 5 rounds
- Followed by 2minutes of air squats
To ensure that each workout session is effective the stroke rate must be between 26 -32.
Pyramid power work out
Though this workout offers intermediate challenge, it improves the endurance of the person. This workout using rowing machines will be able to burn about 450 calories within 42 minutes. To warm up the body, perform easy rowing for 10 minutes. This workout includes the following steps:
- 1 minute rowing followed by 1 minute rest
- 2 minutes rowing and 2 minutes rest
- 3 minutes rowing and 3 minutes rest
- 4 minutes rowing and 4 minutes rest
- 3 minutes rowing and 3 minutes rest
- 2 minutes rowing and two minutes rest
Leap frog work out
This is an aggressive anaerobic workout which requires maximum energy output. Try to maintain or to increase the distance rowed in each one minute session. This 40 minute workout can burn up to 700 calories. The method is as follows
- 1 minute easy rowing warm up
- 1 minute sprint with stroke rate of at least 26
- Followed by 1 minute rest
- Do sprint for 1minute with the stroke speed of 28
- Rest for 1minute
- Sprint for one minute with stroke rate 26
- One minute rest
- Again sprint for one minute with stroke rate of 28
- Followed by a rest for 1minute
- Sprint for one minute with stroke rate 26
- Rest for 1 minute
- Repeat the session for 3 rounds
Biceps curl
This workout strengthens your upper body and the biceps. This additional workout will increase fat burning and will increase your fitness level.
- Sit on the machine with legs stretched
- Holding the handle in both arms with under arm grip, extend the arms slightly up
- Lean torso to your back at 45 degrees
- Curl your hands towards the forehead and return to the original position
- Repeat 10 times
Corkscrew crunches
Though this workout using rowing machines doesn’t include the rowing action, it helps to tighten the core.
- Sit on the machine with legs stretched
- Take your left foot from the strap and keep it bent at the knee so that it hovers
- Place your fingers behind the head and lean back at an angle of 45 degrees
- Raise the body and turn the body to left so that the right elbow touches the left knee
- Return to original position, switch sides and repeat
Try all these exercises to tone your body.
