Fat Burner Routine With Stationary Bicycle

Try this HIIT Routine using a stationary bicycle. Two 20 minute sessions per week will give you the same benefits as 4-5 hours of moderate intensity jogging per week according to recent research.  While the amount of calories burned is slightly higher during the moderate jogging, the amount of calories burned in the 12 hours or so after the HIIT Routine as outlined here stays much higher resulting in a higher total amount of calories expended. This is due to the increase in metabolism from the higher intensity aerobic training.

Warmup on bicycle

2 minutes moderate effort peddling

30 seconds all-out peddling

2 minutes moderate peddling

3o seconds all-out peddling

2 minutes moderate peddling

20 seconds all-out peddling

1.5 minutes moderate peddling

20 seconds all-out peddling

1.5 minutes moderate peddling

20 seconds all-out peddling

1.5 minutes moderate peddling

20 seconds all-out peddling

1.5 minutes moderate peddling

20 seconds all-out peddling 1.5 minutes moderate peddling

20 seconds all-out peddling

1.5 minutes moderate peddling

20 seconds all-out peddling1 minute moderate peddling

30 seconds light peddling

End

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