The rowing machine—aka the “erg”—is one of the most effective pieces of fitness equipment for burning fat and improving conditioning, which makes rowing workouts some of the most effective sweat sessions around.
A great non-weight-bearing machine, indoor rowers uses both your upper- and lower-body muscles to increase cardiovascular conditioning. Since you’re using your entire body, targeted muscle soreness is unlikely—you’re more likely to feel the soreness all over as you train your cardio ability and burn fat quickly.
HIIT stands for High-Intensity Interval Training and is almost exactly what it sounds like. Example: row for 1 minute hard, take a 30 second break, and then repeat.