BUILD A ROWER’S BODY ON YOUR LUNCHBREAK Inspired by the Olympic Rowers you've been watching on t

With the Games fully underway, every country is glued to their TV's - not seen since, well, Sons of Anarchy ended. In the endless stream of staggered events, medals are being snatched up left, right and center while some sports are yet to take flight.August 8th marked the start of the rowing, and inspired by these athletes, here's a brutal challenge for you.

These intense cardio intervals are cruel and unusual. But they will get your fat-burning furnaces red hot, so that during tomorrow's (well-earned) rest day your beer belly will still be shrinking.

One tip for you: have a bucket nearby. Just in case.

Row 500m at full pace and make a note of your time. Rest for the same period, then row another 500m and rest for the equivalent amount of time. Repeat six sets of rowing and rest, then divide your total time by six to get your final score.

Sets: 6 / Reps: 500m / Rest: Variable

Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat.