Skip to main content

HIIT Bike & Full Body Workout

HIIT IT
I found some kickbutt workouts from  the Blonde Ponytail's GNC Lean Legs: Workout 2 and Workout 3 . I knew right away I wanted to try out the workouts, especially a few of the exercises she used.

I will definitely do these workouts as prescribed, but on Friday, I ended up doing a little mix of a workouts to incorporate the bike trainer along with compound moves and some of her exercise for a full-body, cardio crazy circuit that took just under 35 minutes with the cool down.

While I used my bike trainer, you could definitely do this same workout using a spin bike at the gym, treadmill, or even an elliptical. It's probably not a true HIIT (High Intensity Interval Training) workout, but it's pretty darn close.
  • There are 3 Rounds
  • Each round includes 2 minutes of full-speed cycling (with decent amount of tension) followed up by 2 different exercises to incorporate both upper and lower body (with the exception of the last round), followed up by a cardio move. 
  • Complete a round then repeat once (twice if you want a longer workout).
  • Rest 30 seconds then move on to the next round. 
Start with a 5-minute warm up on bike (or treadmill).


Video examples:
Pulse squat jumps
Surfer jumps
Split-jack lunges

Way to Go Wednesday 
Today is also time for Way to Go Wednesday shout outs. Please share yours too!
 
Heather at Running With Sass for an unexpected PR training run.

Laura at Mommy Run Fast for completing her Road Runners Club of America (RRCA) Certification this weekend.

Kalli at Fit and Forty Something for knocking out another half marathon with an awesome time!

Comments

Popular posts from this blog

Love in Photos

In honor of Valentine's Day - Love in Photos Husband Family and Furbabies Friends Even if you're not a fan of Valentine's Day - I hope you have a wonderful day and remember the loves in your life.

Hump Day and More Pineapples

Full-Body Workout  I'll readily admit that getting up this morning was quite painful and almost didn't happen. I forced myself out of bed though not exactly excited about tackling a full-body Pyramid workout. Sort of daunting at 5 am really. I did the warm up from Shock Cardio Cardio Core Circuit (cardio only premix) then hit the weights. It was a pyramid up only so I increased my starting weight. I topped it all off with the first 2 1/2 drills from the cardio workout. I ran short on time and was basically spent. Squats into Plie Squats Step Ups (seriously hate these especially at 5:30 am) Incline Chest Flyes into Chest Press Pullovers into DB Underhand Rows Step Ups (freaking again) Static Lunges Overhead DB Press into Lateral Raises Deadlifts Kickbacks into Overhead Extensions Hammer Curls into Alternating Curls Calf Raises I am so excited to report that my new cross-trainers and running shoes arrived today. Can't wait to test both of them out. I waited way way way too

Hitting the Gym and Lazy Means Creative Tex-Mex Creation

Sunday, Gym Day Why do vacations and min-vacations go by so quickly? Just doesn't seem quite right. Anyway, we left Branson around 9:30 am to head back home. It was a pretty uneventful drive back, which is usually a good thing. We got home and unpacked, then I headed up to the gym. I started with a 10-minute treadmill run to warm up before hitting the weights for back and light legs then abs. I went with a giant set for back then supersets for legs. GS - 4x8 Underhand barbell rows Pullovers Double-arm rows SS#1 Rear-leg elevated lunges (Bulgarian Split Squats) - 3x8 Calf raises - 3x20 SS#2 - 2x8 Walking lunges Plie squats with low-end pulse Single-leg deadlifts - 2x8 I did some ab exercises, stretched, and called it quits. Lazy = Crazy Dinner I may have made it to the gym and washed a few loads of laundry, but I never made it to the grocery store - lounging in the pool trumped grocery shopping. This meant getting creative with dinner. We had another package