| Calories Burned | 200-300 calories per 30 minutes (varies by intensity and weight) |
| Workout Duration | 20-60 minutes per session |
| Frequency | 3-5 times per week |
| Intensity Levels | Moderate to High (60-85% of maximum heart rate) |
| Muscle Groups Targeted | Full-body workout: legs, back, arms, and core |
| Technique Tips | Maintain proper form: straight back, drive with legs, engage core, smooth strokes |
| Hydration | Stay hydrated before, during, and after workouts |
| Warm-Up/Cool-Down | 5-10 minutes of light rowing or stretching before and after sessions |
| Progress Tracking | Monitor distance, time, and stroke rate |
| Rest and Recovery | Include rest days for muscle recovery and avoid overtraining |
| Additional Benefits | Improves cardiovascular health, increases endurance, and builds muscle |
| Nutrition | Complement workouts with a balanced diet, focusing on protein, healthy fats, and complex carbs |