Time: 30 minutes
Equipment Needed: Exercise Bike
Warm Up:
Start with 5 minutes of easy cycling at a low resistance to get your heart rate up and to warm up your muscles.
Interval 1:
Increase resistance and pedal at a moderate-high intensity for 30 seconds. Follow that with 30 seconds of easy cycling at a low resistance, repeating this pattern for a total of 5 minutes.
Isometric Movement 1:
Get off the bike and stand beside it. Place your hands on the handlebars and press down as hard as you can for 30 seconds. FOcus on engaging arms and shoulders.
Interval 2:
Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.
Isometric Movement 2:
Stand behind the bike (lower the seat if needed) and place your hands on the seat. Push down on the seat as hard as you can for 30 seconds, engaging your back and core muscles.
Interval 3:
Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.
Isometric Movement 3:
Sit on the bike and grip the handles tightly and straighten out your legs in front of you. Push down on the handles as hard as you can for 30 seconds, working your chest and arms.
Interval 4:
Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.
Cool Down:
Finish with 5 minutes of easy cycling at a low resistance to bring your heart rate down and to cool down your muscles.
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by SimonSkafar from Getty Images Signature