Take HIIT To The Streets

Bradley Metoyer

Posted on February 28 2018

Take HIIT To The Streets: HIIT Workout you can do on your bike. Perfect cardio solutions on a nice day.


HIIT is a well know acronym in the fitness world. HIIT stands for High Intensity Interval Training. This form of exercise offers a lot of reps of a structured workout with include high intensity explosive reps followed by little rest in between. These workouts are perfect to do on days you can't make it to the gym, or want to get some fresh air while working out.


Benefits of HIIT

HIIT workouts consist of little rest and high intensity, because of this recipe, HIIT workouts can be done much quicker then normal workouts at the gym. Also HIIT workouts often do not require a lot, if any, gear or equipment. A lot of HIIT workouts can be done with simple body weight.


HIIT: Bike Workout

Start - 3 Minutes:

Warm up phase, start off with light pedaling in a medium resistance gear. Focus on warming up your muscles


3 - 10 Minutes:

At 3 Minutes: Pedal in a high resistance gear for 15 seconds at 100% Effort. Then pedal at a Light resistance gear for 1:45 Seconds. Complete this until you reach 10 Minutes


10 - 25 Minutes:

Pedal in a high resistance gear for 20 Seconds at 100% effort. Then pedal in a light resistance gear for 1:40 Seconds. Do this until you reach 20 minutes.


20 - 25 Minutes:

Relax and cool down, pedal in a low resistance gear and enjoy the scenery. This is important for recovery so do not skip this phase. 


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