Thanks to Helaine Knapp, founder and CEO of CityRow, New Yorkers can get the benefits of rowing without enduring the elements, getting their shorts wet, or traveling to a body of water. In fact, they just have to make it to 5^th Avenue, home of the CtiyRow studio, in order to experience the feeling of rowing on water. Using the innovative WaterRower row machines, CityRow’s clients work against the resistance of the water inside of the machine. The result of their rowing efforts is a high-intensity, low-impact total body workout that provides full body cardio. Moreover, CityRow offers various classes that combine rowing with signature yoga and pilates movements. For example, the Row and Flow class offers intense rowing intervals followed by 30 minutes of yoga, while the Row and Core class alternates between rowing and pilates. Between the spirited (and insanely fit) teachers and the on-point playlist, CityRow is bound to make newbies rethink their old workout routines. For this month only, CityRow is also offering Saturday workouts in Montauk, so check them out before it’s too late!

To learn more about this high-concept fitness trend, we turned to CityRow’s founder and CEO, Helaine Knapp.

You opened CityRow in January 2014. How have things changed since then?

In the past year and half, we've built a loyal following, expanded our schedule, been on TV and in print multiple times, and have signed a lease on our second location! It's been exciting to see our vision come to fruition - it's more fun, more work, more stress and more rewarding than I could've ever imagined.

Why do you think people are so intimidated by rowing machines?  I feel like there’s one in almost every fitness facility, but people are rarely on them.  

Rowing is associated mostly with the Ivy League sport and mostly with men. In the past, it hasn't seemed accessible to the average gym goer. It also suffers from a huge misconception that it works mostly the arms and shoulders, when in fact it is one of the very few total body workouts available - the stroke is about 60% legs, 25% core and 15% arms. But the tide is changing, and we're a big part of that shift. Once people understand that rowing is total body and also low impact i.e. joint-friendly, and that it absolutely torches calories, they become interested.

Do you have CityRow diehards?  Any big names that have tried your workout since its debut?

Oh absolutely, we've got Ironmen (and women), Rockettes, models, moms, dads, actors, and singers. We don't name names because our absolute priority for anyone who walks through our door is that they get the best individual experience possible.

Tell me about the Saturday workouts in Montauk through September. Why hold classes there?  Are they outside?  

Classes are outside on the lawn at The Montauk Beach House by their pool. Our team loves Montauk and wanted a presence out there, and setting up shop at The Montauk Beach House meant that we could offer something really cool and different so as to give our crew a unique summer experience.

I have to know - do you ever row off of a machine, on actual water? 

Ummm, I've spent a lot of time on pool floats - does that count? In all seriousness, my background is not in rowing. I found the machine and was just blown away by what we could do with it and wanted to find a way to make it accessible for people like me who were looking for a high-intensity workout that was also safe for your body.