GetFlywheelFit gives you:

• 11 workouts you can do in 25 minutes or less. Use your rowing machine, your bodyweight, or whatever equipment you have at home!
• Improved overall fitness fast using the total-body focus of the rowing machine
• A done-for-you introduction to interval workouts - on the rower alone AND combined with equipment or your bodyweight  

Great for both individuals and groups, these workouts are classic UCanRow2:

Efficient, effective, safe and FUN!