Tag Archives: Home Gym

Stationary/Recumbant Bike Interval Training

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Do you have a stationary bike at home?  Here’s a great 10-15 minute workout that you can easily fit into your daily routine, or even if it is 3 days a week.  I do this most mornings when I let me dog out in the yard.  You can also do this at the gym for a good warmup.  This gets your heart rate up, offers interval training, doesn’t take all day and doesn’t get boring because you’re changing your resistance every minute. 

Set the resistance at a good midway point, something not too strenuous / not too easy.  I Have 8 settings so I stick mine on 5 to start.

 

Minute 1 – 5 – Easy pedal to get warmed up.

Minute 2 – 5 – Pedal a little quicker to get your heart rate up.

Minute 3 – 6 – Regular pedal.  Don’t burn your legs out when you increase the resistance. 

Minute 4 – 5 – Quick pedal.

Minute 5 – 7 – Regular pedal.

Minute 6 – 5 – Quick pedal

Minute 7 – 8 – Regular pedal

Minute 8 – 5 – Quick Pedal

Minute 9 – 7 – Regular pedal.

Minute 10 – 5 – Quick pedal.

Minute 11 – 6 – Regular pedal.

Minute 12 – 5 – Quick pedal.

Minute 13 – 5 or no resistance – pedal backwards at an easy pedal

 

 

 

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