Work muscles in your entire body and burn maximum calories with this Rowing Machine Fat Loss Workout for Beginners to Advanced. To begin this workout, start with a 3-minute warmup row with resistance set to 2, keeping your pace at an easy tempo. Lightly increase intensity as you go to warm up your core body temperature and prepare your muscles for the higher intensity portions of this workout. Once you’ve completed the warmup, immediately increase your resistance to 4, and begin your first 1:00 interval, with the goal tempo of 30 SPM. Upon completion, take 30 seconds of complete rest. Repeat the interval 6 total times. Once you’ve completed the workout, decrease resistance to 2, and row at an easy pace to slowly bring your breathing and body temperature back down.