4th of July Power Eating!!
04. Jul, 2009 
3 Comments
I hope you all have a great 4th of July weekend and remember why we celebrate this day and that we are able to celebrate it. Last night I took my family to Knoebels amusement park and I must say I really did not eat all that healthy. Today, more food, BBQ, beer….a whole lot of additional fat calories that I really don’t need. I will assume that a lot of you reading this will probably be doing much of the same on this holiday weekend. I am not going to tell you that you shouldn’t either. Hey who doesn’t like to BBQ with family and friends and relax a little on a holiday. It is definitely good for the mind and soul. But don’t forget with those good times we did take in a lot of additional calories. That is why, I am going to provide you with a sure fire-stationary bike workout that I have given to clients over the years to help them turn their bodies into calorie burning machines.
This is a interval high intensity workout that is short but effective. This type of training is designed to elevate your metabolic system to keep your body burning off calories long after the workout. All bikes are not created equal, so when choosing your training level; choose a level that is a moderate resistance for you. Go through the “manual” settings and you will base your workout using RPMs. Happy calorie burning:
50 RPM for 5 minutes
60 RPM for 2 minutes
70 RPM for 1 minute
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!!!
60 RPM for 1 minute
70 RPM for 1 minute
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!
70 RPM for 1 minute
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!
80 RPM for 1 minute
90 RPM for 1 minute
All Out Sprint For 30 seconds!
50-60 RPM for 5-10 minutes
This base type of program can never be mastered if you are giving it honest effort especially on the all out sprints. There are many ways to attack the body to burn off calories and this is only one way using a stationary bike. I have had women drop pants sizes from just doing this little program alone 3-4 days a week. Give it a shot and let me know what you think.
Happy 4th of July!!!!!!
This cardio program is awesome, I started it when I hit a plateau in my workout and it definitely kicked my metabolism up!
High Intense Interval Training is one of the fastest and most effective workouts for burning fat. I do just a few minutes every other day, and sometime I go for a LONGER one, but never do long boring cardio. Thanks for this post as it’s in tune with what I teach in order to get in shape using HIIT!
- Chris
Chris,
Thanks for the comment. I will be posting some more mini HIIT programs. Most of the future programs will not be on traditional cardio equipment but with body weight and various training implements. Stay tuned!!