Rowing may be considered one of the more “old-school” cardio workouts — but frankly, it’s one of the best, too, blowing away other alternatives when it comes to calorie burn, stamina building and full-body muscle stimulation. And the rowing machine is low impact to boot.

“I bought my rower before any other big-ticket items for my home gym because of how versatile it is and all the benefits it offers,” admits Gretchen Zelek, an AFAA-certified group fitness instructor and functional aging specialist. I knew I’d be able to incorporate it easily into my workout routine — and it often took the place of running or biking for cardio during inclement weather.”

Here, Zelek shares five of her favorite quick-hit rowing sessions, from an entry-level short-interval rowing session to an all-out four-minute fat incinerator.