Stay Fit in Less Time
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Stay Fit in Less Time 20-minute cycle workout 20-minute run Endurance Flexibility Strength << back to Work/Life Balance << back to ANF Women's Forum  |
Quick-fix cardio: 20-Minute cycle workout Replace three rides or spin classes with this one Minutes 1 to 5 Warm up at an easy pace, low resistance (an effort of three to four on a scale of one to 10, with 10 being the hardest). Minutes 5 to 8 Speed up to an intensity of seven with quick, rhythmic breaths and pedal strokes. Minutes 8 to 9 Slow to an easy three to four. Minutes 9 to 12 Speed up to a seven with quick, rhythmic breaths and pedal strokes. Minutes 12 to 13 Slow to an easy three to four. Minutes 13 to 13:30 Speed up as fast as you can while maintaining good form. Aim to hit an intensity of 10. Minutes 13:30 to 14:30 Slow to an easy three to four. Minutes 14:30 to 15 Speed up as fast as you can while maintaining good form. Aim to hit an intensity of 10. Minutes 15 to 16 Slow to an easy intensity of three to four. Minutes 16 to 16:30 Speed up as fast as you can while maintaining good form. Aim to hit an intensity of 10. Minutes 16:30 to 17:30 Slow to an easy intensity of three to four. Minutes 17:30 to 18 Speed up as fast as you can while maintaining good form. Aim to hit an intensity of 10. Minutes 18 to 20 Cool down at an easy pace. |