Rowing is one of the most effective ways to get in cardio that's also easy on the joints, and the intensity can instantly be lowered or increased based on your tempo. Here's a quick breakdown of perfect rowing form.
Konforti's Trainer Tip: Rowing activates and uses the biggest muscles in your body, including the legs and back, so your heart is sure to get some action. Rowing can either be done with a very casual pace or low drag (the drag or resistance can be adjusted by pulling the lever by the fan) to keep the challenge just right. Start by going at a cruising pace of about 24-28 strokes per minute. Once you get comfortable, try to up your pace or power for set distances that get longer and then shorter. For example, try this pyramid in meters: 50, 100, 150, 200, 150, 100, then 50. Rest as needed between rounds, and you'll be done in 15 minutes max.