A rowing workout is a cardiovascular doozie that incorporates nearly every major muscle group into the mix. The low-impact, high-intensity workout is a favorite in CrossFit boxes and OrangeTheory studios across the country, and for good reason.

According to the Concept2 information on the Biomechanics of Rowing, athletes who correctly perform the four phases of movement in the exercise — the catch, drive, finish, and recovery — will work their legs, core, and arms, and torch some serious calories in the process.

How many calories, you ask? Well, Concept2 has a widget to help you figure that out too! Check out this link  where you input your average hourly calories, your body weight (in pounds or kilograms) and your total workout time to estimate your burn.

While many workout formats combine rowing with other movements, here we’ve put together a 30-minute interval style rowing workout that combines aerobic efforts with max efforts and incorporates several short rest intervals.

For our intensity, we will be using an RPE, or rate of perceived exertion. Your overall fitness, as well as your comfort with rowing will factor into how hard this workout feels, and we want you to judge your intensity by “the feels.”

Here’s a general guideline:

A stroke rate of between 24 and 30 strokes per minute is recommended for most rowing workouts.  Knowing that, we put together a playlist that will have you row, row, rowing your boat to the beat and rocking that boat while you’re at it!

Andrew Strong – Mustang Sally

John Legend and Andre 3000 – Green Light

Akon – Smack That

Alessia Cara – Here

David Guetta – I Just Wanna F.

Journey – Don’t Stop Believin’

Prince – 1999

Bon Jovi – It’s my Life

Carley Rae Jepsen – Call me Maybe

Don’t forget, Concept2 will be hosting their four annual marathon and half marathon row challenge online between May 1 and May 15th. For expert tips on how to get ready, click here.