Cardio HIIT Session: Indoor Cycling

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1 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Cardio workouts are needed to help reduce body fat, maintain aerobic fitness and build work capacity. This cardio HIIT session uses an indoor bike. The workout begins with a series of four stretches to warm-up. Follow this format on the bike.

Bike HIIT (total time: 18:00)

*Warm-up for 5:00 with easy pedaling and fairly light resistance. Main your pace 70-80 rpm.

*Following the warm-up, sprint fast for 1-minute interval followed by easy pedaling for 1-minute interval, make sure you take down the resistance. Repeat this for 6 rounds (riding fast for one minute then one minute at a slower pace). This will be a total of 12-minutes.

*Cool-down for 3-minutes

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Cardio HIIT 6 exercises, 24 mins

Bird Dog	1x0 reps • 40s	rest: 20s
Iron Cross Stretch	1x0 reps • 40s	rest: 20s
Scorpion	1x0 reps • 40s	rest: 20s
Bridge	1x8 reps • 40s	rest: 20s
Indoor Cycling	1x0 reps • 18m	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 20s