BIKE HIIT
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CORE 2.0
Full Body Strength & Conditioning
Strength Endurance Workout
Bike | Interval Training | Core | Intermediate-Advanced
Educational Insight
INTERVAL TRAINING
Interval Training is a workout structure that is designed to burn max calories in a shorter time period compared to purely aerobic activities. Bodyweight exercises are typically used, alternating between efforts of high and low intensity. One set may have a high effort interval of 15-30 secs while the low intensity effort may be 1-5 minutes. A set is usually followed by a short rest before repeating.
Intervals could consist of two simple movements such as (jogging & walking). Or, intervals could be more advanced and consist of multiple exercises.
ROLE OF PROGRESSION
For most people, It’ll be more beneficial to be consistent than to try to progress the intensity in some way. However, if you’re looking to increase difficulty, you could start with increasing your effort during the high effort periods of your routine.
UNDERSTANDING TRAINING OUTCOMES
Interval training, or conditioning, is a good way to add intensity to aerobic training in an interval format. With interval training, you can expect to elevate your heart rate, and target your cardiovascular system.
However, interval training is not a replacement for purely aerobic activity.
Equipment Needed
Stationary bike or other piece of cardio equipment such as a treadmill, elliptical, rower or even a jump rope.
An exercise mat or towel if needed for core work.
Getting Started
Look over the workout below to make sure you’re familiar with each exercise. Click on the red icon to watch a quick demo video if needed.
Have a stopwatch ready if there isn’t one on the cardio equipment you’re using…you can always use your phone of course.
*You can replace the bike with any conditioning equipment, ie, Treadmill, Elliptical, Rower, Jump Rope, etc…
WARM-UP:
1.| Bike: 10-minutes
HIGH INTENSITY BIKE INTERVALS:
SET 1
1.| Bike 30-seconds medium-heavy resistance, hard fast effort
2.| Bike 2-minute easy resistance & pace
REPEAT 4-rounds
SET 2
1.| Stand & Push, 1-minute medium-heavy resistance, hard effort
2.| Bike 2-minutes easy
REPEAT 4-rounds
SET 3
1.| Bike 15-seconds max effort-hard resistance
2.| Bike 3-minutes easy
REPEAT 4-rounds
*This workout is easier to follow in our App! Learn more.
CIRCUIT:Complete #1 – #4
1A.| Two Leg V-ups: 25 reps
2A.| Butterfly Sit-ups:25 reps
3A.| Seated Straight Leg Lifts: 15-25 reps each
4A.| Supermans: 25 reps
Rest Per Set: 0-15-secs
3-4 Sets
ACCOUNTABILITY
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RATE IT
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CONTACT US
If any video links are broken or if you have any questions please feel free to contact us.
CALL/TEXT: 512-348-7113
EMAIL: info@outrightfitness.com
