The rowing machine can burn an impressive 377 calories in just 30 minutes. As with other cardio machines, you will increase stamina and build up your lung capacity. But that’s where the similarities end. Rowing is a full body workout that engages your core, your abdominals and your lower back. There’s no better way to tone your legs and sculpt your upper body. Here are five reasons you need to start incorporating rowing in your fitness routine.

1. Effective Cardiovascular Exercise: Rowing is an aerobic and endurance exercise, which means it helps your heart rate increase rapidly and pumps oxygen throughout your body. Also, rowing burns carbohydrates, bumps up your lungs’ capacity and improves heart health and circulation.

2. Aids Weight Loss: As your heart rate increases, your metabolism increases with it. Sweating causes your muscle cells to pull energy from calories, eventually resulting in weight loss.

3. Conditions & Tones Muscles: A rowing machine is particularly effective in toning different muscle groups. This exercise provides a good workout to the muscles in the upper body such as the trapezius, rhomboid and arms, as well as those in the lower body, including the glutes, hips, thighs and calves.

4. Is Incredibly Low-Risk: Certain exercises like running or weight training can cause joint injuries, but not rowing! It is a low-risk exercise, both on the joints and muscles.

5. Gives Fab Abs: Working on a six-pack? Then row. The movement of this exercise works out your abdominal muscles, burning calories and building abs.

Note: Rowing is generally considered effective for experienced fitness enthusiasts. If you are a rookie, go easy with the speed, check your settings and do not forget to warm up.