If you are like me, you like to be outside! However, when it gets cold, or even if I can’t get out for whatever reason, I always have a quick cardio workout I can do. Bike workouts are my favorite because they kick up the strength in my legs while doing sprints, which is going to give me a boost in caloric burn! Who doesn’t want that?? This simple 15 minute workout can be accomplished on any bike and you can add some extra time if you like. I hear all the time that if you aren’t doing at least 30 minutes of cardio you are getting anything out of it. Well, all I can say is I disagree!!
During warmup up, I keep the RPM at 85-90, with a resistance level of 13. This may vary according to your leg strength. At the 3 minute mark I kick my RPM up to 100 and hold it there for a minute then bring back to 85-90 for a minute, doing this one more time. At the 7 minute mark I raise the resistance to 14 and kick RPM up to 110 for 30 seconds, with recover for 90 seconds. Once more at level 14 then 2 cycles of 30 second sprints with 90 seconds recovery at level 15. This should leave you are 15 minutes after 90 seconds of recovery.
For me, I burned 190 calories for 15 minutes, which I was happy with. I can then gauge my workouts according to that, focusing on getting the level of resistance up as I go. And to finish, I can use my JP Perform for great recovery!! Message me if you have any questions or comments!
Until next time…#eatthedamnsalad
