Can't Commute? Blast 500 Calories Indoors Fast
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Blast 500 Calories Indoors — Fast
If commuting isn't feasible you can still bike your way to a sexier, leaner body at the gym or in your own home. This indoor cycling plan, created by Gregg Cook, a cycling instructor at Equinox Fitness in New York City, burns up to 500 calories. Research has found that short, high-intensity workouts like this one can even help you build stamina. Even if you can't hit the road, you can reap the rewards of a challenging ride. Here's how to put the pedal to the metal!
35-MINUTE SPRINT SESSION
| MINUTES | WHAT TO DO | RPE* |
| 0–10 | Warm up (seated flat) | 3–5 |
| 10–12 | Standing hill (boost resistance) | 8 |
| 12–14 | Seated flat (lower resistance) | 6 |
| 14–19 | Sit; sprint for 30 seconds, recover for 30 seconds. Repeat 4 times. | 4–9 |
| 19–23 | Seated flat | 4 |
| 23–26 | Hill: Alternate 30 seconds seated, 30 seconds standing; increase incline each time | 5–6 |
| 26–30 | Sit; sprint for 20 seconds, recover for 40 seconds. Repeat 3 times. | 4–9 |
| 30–35 | Cool down | 3 |
