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