Start the first minute by rowing 10 calories; then do 1 burpee. Rest until the end of the minute. Repeat, but do 2 burpees. Each minute, add a burpee until you can’t beat the clock.
Focus on maintaining good form: push your shoulders back and down and engage your core by bracing your abs. Keep going until you’ve rowed for 10 calories. Work to employ powerful strokes; aim for 1 calorie every stroke or two. Fast rowers may hit this mark in 20 seconds. Slower, inexperienced rowers may need 40 seconds.
Stand next to the rower with your feet slightly beyond shoulder width. Hinge at your hips, place your hands on the floor, and kick your feet back, lowering your torso to the floor. Jump up to a standing position. That’s 1 rep. Need an even tougher challenge? Instead of jumping straight up, hop laterally over the rower after each burpee.