The rower is an excellent machine for cardio workouts and can push your heart rate to its limit. Trainer Kurt Ellis has designed a five-minute workout that combines rowing with core exercises. You can use the rower traditionally by sitting, gripping the handle, and pulling with your legs. Alternatively, you can use the rower as an anchor for your feet, placing your hands on the floor in a plank position. Ellis recommends rowing at maximum effort, then immediately transitioning into core movements like knee tucks. The pace of the workout is up to you, but remember to prioritize proper form over speed. The workout consists of rowing 200 meters followed by 10 rowing machine knee tucks.