Recumbant Bike Hiit Training

High intensity interval training (Hiit) shows incredible fat burning effects!  This program can be done both inside and outside with your road bike or inside spinner.  The intensity and rpm’s can be adjusted for your fitness level!  The key is to push the envelope of intensity!  Rate your intensity on a scale of 1-10.  A 10 is pushing to the point of total failure ( failure is okay in exercise)!

Warmup 5 minutes at about a 50% exertion level or level 5.

~3 minutes:  Gear 3 with 80 Rpm’s

~1 minute 30seconds:  Gear 8 with 80+Rpm’s

~3 minutes:  Gear 3 with 80 Rpm’s

~1 minutes:  Gear 9 with 85+ Rpm’s

~3 minutes:  Gear 4 with 85+Rpm’s

~1min 30seconds:  Gear 10 with 85+Rpm’s

~3 minutes:  Gear 5 with 85-Rpm’s

~1 minute:  Gear 10 with 90+Rpm’s

~3 minutes:  Gear 5 with 75+Rpm’s

~1 minute 30seconds:  Gear 10 with 95+Rpm’s

~3 minutes:  Gear 11 with 100+Rpm’s.  Try to increase the gears and maintain rpm’s until muscle failure on the last 15 seconds!

Cool down with a gear 1-3 for a light cool down for 3-5 minutes.  Make sure to stretch your quadriceps, hamstrings, and lower back!