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Can't Commute? Blast 500 Calories Indoors Fast

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

 

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