Finding time to exercise can be difficult. Statistics from the National Sleep Foundation suggest that most adults work upwards of 46 hours weekly, pushing free time out the door and physical fitness into a tight spot.

But exercise doesn’t always require a two-hour free block. From ten-minute sprinting sessions to home rowing machine efforts, it’s possible to gain a near-complete workout in as little as fifteen minutes daily.

Our three recommendations can help you exercise faster, get fitter, and feel more productive during the day. All that’s required is a rowing machine – so let’s cut out those excuses and get to work!

Move in 50 meter steps

We’ve seen tremendous progress amongst casual athletes that take an always-upwards approach to fitness. By progressively increasing rowing distance on a daily, weekly, or monthly basis, novice rowers and previously unfit exercisers can increase their endurance without timed rowing sessions.

Add fifty meters to your rowing distance weekly and you’ll see a profound increase in your personal fitness levels and endurance power. As time goes by, the increase in distance won’t be accompanied by an increase in time – that’s your body adjusting to the test and becoming more able.

Fifteen minutes is all it takes

There’s no excuse not to get on the rowing machine, especially when a quick row is all it takes to see real results. We recommend dividing your fifteen minute rowing sessions into thirds – the first should be a light warmup; the second a combination of sprints and cruising, and the third a relaxed warm-down period.

Resistance isn’t a substitute for time

Almost all rowing machines include a variable resistance control – a small sliding dial which can shift through the various levels of resistance on offer. Despite high-resistance settings offering a more challenging experience than low-resistance options, they’re no substitute for a long-distance rowing session.

Muscular development works on two levels: the aerobic and anaerobic. Increase resistance and your rowing machine will become an anaerobic exercise tool, increasing strength and challenging the body’s major muscle groups. Increase time and your rowing machine will target your respiratory system, increasing anaerobic fitness and shedding excess weight.