Second for second, indoor rowing is one of the best ways to torch fat, build muscle, and forge stamina.

Sprint 500 meters — a popular CrossFit test — and you’ll strengthen your back, hamstrings, and glutes, and redline your engine in two minutes. But not everyone rows the right way, says Ian Creighton, coach and general manager of Brick New York. “Pull with your hamstrings,” he says.

Use his tips and this program from coach Ryan Thompson of RowFit, a rowing-focused gym, to amp up your training. If you're a veteran rower, you can work to cut more than 10 seconds off your 500-meter time. Novices, aim to finish under 2 minutes to start.

First, you'll need to learn the right way to row, so Brick New York’s Ian Creighton breaks the proper form down. To begin, adjust the rower damper to 6 or 7.

Sit with your torso leaned forward at a one-o’clock angle, knees bent, shins as vertical as possible. Your arms should be straight, your shoulders level, and the seat should be close to your heels. CrossFitters call this the “catch” position.

Press through your heels and use your legs to forcefully start a stroke. Once your legs are fully extended and your torso is perpendicular to the ground, explosively pull the handle toward your sternum. Focus on keeping the handle’s chain straight. Then hinge at your hips to lean your torso back to the ten- o’clock position. The handle should be just below your ribs.

Before doing anything, fully straighten your arms. Then shift your torso forward. Finish by bending your knees, allowing the seat to slide back toward the start position. Immediately begin another row stroke.

Start standing, put your hands on the floor, walk them out until you're in pushup position, then reverse. Do 10.

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