Sean Garner, trainer at Anatomy 1221 in Miami, Florida, challenges you to an easy-to-follow, but hard-as-hell workout that will put your cardiovascular conditioning to the test.
Your goal is to row 500 meters in 1 minute and 40 seconds or less. For every second you go over that goal, you will have to do that many burpees. For example, if your time is 1:45, you will have to get off the rower and immediately do 5 burpees.
Burpees are one of the best total-body exercises out there, so although you might not enjoy having to them, rest assured that you'll be getting a great workout if you do end up having to do some.
To perform a burpee the right way, start from a standing position, then squat down and place your hands on the floor in front of you. Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup. Next, bring your legs forward to go into a squatting position again, and jump up.
Do this 5 times, resting 5 minutes between each 500m attempt. Your burpees happen during that rest time, so the slower you row, the more burpees and less rest time you have.
And as a bonus, this will scorch that stubborn body fat as well. (For more workouts that will help you burn fat and build muscle, check out Metashred Extreme from Men's Health.)
