Your best rowing workout

Four great reasons to use a rowing machine next time you're at the gym:

1. 20 minutes on a indoor rower provides a full body workout. Get the moves right (see below), and you'll tone every part of your body: legs, arms, bum and tum.

2. Banish bingo wings: With rowing, the harder you pull the more resistance you develop, which in turn works the arm muscles more intensely. If you are even slightly overweight some fat will be resident in the underarm area. Rowing burns calories fast and effectively which will reduce the fat and help achieve the lean and toned look.

3. It's low-impact. Building short bursts of intensity into your rowing programme will raise the body’s metabolic rate and increase your fat burn. It's low-impact and rhythmical, which makes it easier to stick at than some other exercise regimes.

4. A daily 20-minute burst on the Concept2 indoor rower is more effective than three 40-minute stints at the gym a week.

It's important to nail the correct technique for the rowing machine in order to maximise your workout. This exercise guide from former Olympic rowing coach Terry O'Neill, fitness consultant at Concept2, will help you get it right.

Always warm up, cool down and stretch thoroughly before and after each training session on the rowing machine.

1. Your start position should be as follows:

Lean back slightly, legs flat, handle drawn to the body. Your forearms should be horizontal.

2. Arms extend, body rocks forward:

The arms are relaxed and extended fully. Your body rocks forward from the hips.

3. The slide:

After the arms have fully extended and the body rocked forward, slide forward maintaining the position of your arms and body.

4. The drive:

Shins vertical with your body pressed up top your legs. Your arms should be straight and relaxed. This position should not feel uncomfortable.

From this position, push down your legs and begin to lever back with your body. Straighten your back, your legs continuing to push as your body levers back on the seat. Keep your arms straight.

5. Finish the stroke:

Your arms draw the handle past your knees and then strongly to your body, returning to the finish position: legs flat, forearms horizontal.

Visit the Concept2 website for your rowing training playlist