Not having enough time to schedule a workout is one of the main blockers for physical fitness. You won’t always have time to train and this can set you back when it comes to achieving your goals. But being short on time shouldn’t mean you give up on those goals altogether. In fact, some experts recommend shorter workouts, to balance your recovery and push certain muscles harder.
The following is a 20-minute bike workout that incorporates both steady-state and interval training. This workout alternates between periods of high intensity and recovery, giving you a great cardiovascular challenge while also boosting strength and endurance.
Warm-Up (3 minutes)
Start at an easy pace to gradually get your body ready.
Keep the resistance low (about 3-4 on a scale of 1 to 10), pedalling comfortably.
Focus on steady breathing and increase your speed slightly after 1 minute.
Workout (15 minutes)
This is the interval section where you'll alternate between high-intensity efforts and recovery periods.
Minutes 3-5
Increase resistance to a moderate level (5-6/10). Pedal hard for 30 seconds at 80-90% of your max effort.
Recover for 1 minute by reducing resistance and pedalling at a slower pace.
Minutes 5-7
Change the resistance to a high level (7-8/10). Sprint for 30 seconds at near maximum effort.
Recover for 1 minute by pedalling easily with light resistance.
Minutes 7-9
Reduce the resistance to a moderate level (5-6/10). Do 1 minute of a steady, hard pace, around 75-80% of your max effort.
Recover for 1 minute slowly at an easy pace.
Minutes 9-11
High resistance again (7-8/10), push for 30 seconds at 85-90% effort.
Recover for 1 minute.
Minutes 11-13
Sprint for 1 minute at a moderate resistance (5-6/10), giving your best effort.
Recover for 1 minute at low intensity.
Minutes 13-15
Push yourself for 30 seconds at high resistance (7-8/10).
Recover for 1 minute at a slow pace.
Cool-down (2 minutes)
Lower the resistance and pedal at an easy pace to bring your heart rate down.
Gradually slow your speed, focusing on deep breathing to relax.
This workout is designed to build cardiovascular strength while incorporating high-intensity bursts for maximum calorie burn. You can adjust the intensity based on your fitness level, but try to push hard during those high-intensity intervals. (Source: fitandwell.com)
