Intervals: the one exercise guaranteed to blast fat and to keep your metabolism buzzing all day! I have to admit, this is something I’ve turned to after enjoying a few too many post-pageant cheat meals and nothing makes me feel better!
Rather than maintaining a constant heart rate (as you would on a normal-paced run or steady bikeride), intervals constantly confuse your heart. The heart muscle never is able to adapt to your higher heart rate since you’re continually going faster and slower, faster and slower, thus TORCHING calories! The beauty of intervals? You burn calories all day long. Intervals are great for fat loss and building up your cardio endurance, so lets get started!
To make your life easier, save the picture below and put it on your phone- that way the workout is right at your fingertips.
Also, WORD TO THE WISE: make sure you have a motivating playlist. My music is literally bumping while I jam out (and sometimes dance or sing) on my bike. Music is the #1 thing that pushes me through this workout, especially during the last circuit when you feel like you could sweat to death.
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| Fat Blaster: Bike Intervals |
Head to the gym and get pumped up for this DIY Bicycle Bootcamp. Hop on a bike and adjust the seat so that your knees are NEVER fully extended (you should maintain a slight bend in your knees at every point of pedaling). Start by warming up those leg muscles by increasing the resistance on the bike- they are usually set at “1” … you want to have control of your legs and feel like you’re working. Having no control of the pedal will not help you accomplish this workout! I usually set mine to “3” or “4”; you can change this with each workout.
After 5 minutes of warming up, begin the intervals! Remember, you are the ONLY one that can push yourself (since I can’t be there to yell in your ear and motivate you… but imagine it). The intervals work like this:
20 seconds sprinting
20 second cool-off
Repeat this 5 times
(this equals one circuit- repeat circuit 3 times)
The “sprinting” consists of pedaling YOUR LIFE AWAY. I tell myself “faster, faster, faster” until my legs won’t go any quicker. I usually bring my butt off the seat (almost half-standing on your bike), grip the handles, and pedal, pedal, pedal. The “cool-off” consists of almost a break. You need to keep pedaling and moving your legs, but there is no reason to push it too hard. This is the beauty of intervals- you are confusing your heart so that it never adjusts to a constant heartbeat.
The easiest way to do the intervals is to watch the timer on your bike. After a 5-minute warm up, I usually start my intervals at 5:20. For example:
Sprint 5:20-5:40
Cool-off 5:40-6:00
Sprint 6:00-6:20
Cool-off 6:20-6:40
Sprint 6:40-7:00
Cool-off 7:00-7:20
Sprint 7:20-7:40
Cool-off 7:40-8:00
Sprint 8:00-8:20
Cool-off 8:20-8:40
Cool-off 8:40-10:40
Now you have finished your first circuit! You repeat this 3 times (of as many as you would like!). You would begin your second circuit at 11:00 since we have 2-minute cool-downs incorporated between each circuit. So you would cool down 8:40- 10:40 and begin Interval #2 with a sprint 11:00-11:20… Cool-off 11:20-11:40... Sprint 11:40-12:00... get it?!
| 5:20 | Sprint | 5:40 | Cool-off |
| 6:00 | Sprint | 6:20 | Cool-off |
| 6:40 | Sprint | 7:00 | Cool-off |
| 7:20 | Sprint | 7:40 | Cool-off |
| 8:00 | Sprint | 8:20 | Cool-off |
Once you complete this you should feel SO proud of yourself! You will be burning fat all day long. Don’t forget: don’t ruin all of your hardwork by eating junk food. Nourish your body after your amazing workout and you will feel amazing!
Now you're FIT FOR SUCCESS!
Morgan :)
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