Woke up earlier than usual and drank 2 scoops of Alphamine and hit up the gym at 5:40AM. I’ve never been in there that early before and I was surprised to see that there were quite a few people getting their fitness on when I arrived. I was only in there for a quick 20 minutes and I thought I’d lay my HIIT cycle out so you all can understand what I mean when I say “x number of sprint cycles.”
STATIONARY BIKE HIIT
5 minute warm up pedaling at a low pace with a resistance of 1 (the bikes I use have a resistance setting ranging from 1-25, with 25 being just god awful painfully hard to pedal)
SPRINT CYCLE 1
5:00-5:10 – Pedal as fast as possible at resistance of 1
5:10-5:30 – Pedal as fast as possible at a resistance of 25
5:30-7:00 – Pedal at a low pace at a resistance of 1
From the 5 to 7 minute mark that constitutes one sprint cycle. After that I just continue the cycles until I am finished, doing a minimum of 5 and a maximum of 10 just depending on how I feel that day. Today I did 6 cycles so I completed cycle 6 at the 17 minute mark at which point I just casually pedaled at a resistance of 1 until my heartrate came below 120.
It may sound easy at first but if you do it right it can kick your ass and keep burning your calories well into the rest of your day!
For more info on HIIT cardio view my post about it here: http://www.tootallpowerlifting.com/?p=1104