I confess I have become addicted to spin class. If you are in the Northshore area of MA, definitely try to take a spin class from Rich at Workout World in Peabody or at the Peabody YMCA. He is amazing and gives you a kick butt (literally) and leg workout! I also just love to do the bike on my own for 30 minutes. I started doing the bike to relieve the pressure in my lower back/ kidney area. But now I think I am hooked and I feel amazing after a bike sesh.And now, here is a 20 minute HIIT. All you need is a bike (or your choice cardio), some weights (I used 10lbs) and a timer. I use the A HIIT Interval Timer app on my phone. You target legs with the bike and squats, a little bit of back, shoulders, bi’s, traps and core. Now here we go!
Quick Bike HIIT:
All you have to do is set your “cardio” to 1 minute and 15 seconds and the “weights” part to 45 seconds; set for 10 rounds. Start with a warm-up on the bike for about 3-5minutes, then begin your timer.
Sprint for 1 minute, 15 seconds then hop off the bike (safely) and perform as many of each of the following exercises in 45 seconds. There are 5 exercises, so this means you’ll go through this set twice.
Repeat until all 10 rounds are complete for 20 minutes!
- Lateral Pulldown
- Upright Row
- Chest Flies
- Weighted Squat
- Standing Torso Rotations/ Russian Twists
Cool down for 3-5 minutes and you’re done!
After yesterday’s spin class I mixed this packet of milk chocolate Muscletech protein powder with 1/4 cup of Fage Greek and mixed in some water/milk combo until it reached a thick chocolate pudding consistany. Oh man this was like the best tasting thing ever! It has 6 sources of high quality protein and is formulated for an 8-hour release of sustained energy. I also used some to mix in my “protein coffee. Mmmm!Getting them gains back!Question: What’s your favorite group exercise classes? What about your favorite workout?