Shape Magazine
30 Minutes To Sexier Legs
Take the pumped-up enthusiasm of a group cycling class and inject it into your solo workout. You'll burn nearly 350 calories and tone your legs by jogging, climbing, and sprinting--all on a bike. Whether a group class doesn't fit into your schedule or you're bored with your usual workout, this routine is just what the spin doctor ordered.
How It Works
After a warm-up, you'll do two out-of-the-saddle "jogging" intervals, tackle several hills, and end with an all-out sprint to the finish line. Use the level of resistance only as a guideline; adjust it as necessary to meet the Rate of Perceived Exertion (RPE*).
Sitting on a bike (or crouched over your computer) can make your chest and shoulders tight and stiff. So be sure to stretch those muscles.
Your Workout Plan
| What To Do | Time (minutes) | Resistance | RPE* (1-10) |
|---|---|---|---|
| warm-up | 0:00-3:30 | light | 3 |
| standing jog | 3:30-6:30 | moderate | 4-5 |
| standing climb | 6:30-10:00 | moderate | 5-6 |
| seated climb | 10:00-14:30 | heavy | 7-8 |
| standing jog | 14:30-18:00 | moderate | 5-6 |
| standing climb | 18:00-21:30 | moderate | 6-7 |
| seated climb | 21:30-24:30 | heavy | 8-9 |
| sprint | 24:30-27:30 | light to moderate | 8-9 |
| cool-down | 27:30-30:00 | light | 3-4 |
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