This Bike Workout Will Break YOU!

Few people know that the original Tabata study was conducted on a stationary bike. Yep, those people lost crazy amounts of fat while sitting on a bike! I have seen the power of cycling myself as I have personally employed these bike workouts to get down to as low as 5% body fat!

Real World Proof of Rapid Fat Loss Cycling!

It's funny, because you would never think that a bike workout could be as tough as running can be. But in reality, a stationary bike intervals can be just as deadly as running intervals because you can really crank up the intensity/resistance on the bike without risk of falling off on your face like there is with a treadmill. Sure, you won't be engaging as money muscles as running does, but intensity is what makes your body change and the bike really allows you to safely push the intensity through the roof!

Biking is also a lower impact activity than running which is great for those people who are overweight and/or have joint issues. By learning how to perform intervals on a bike to start you can gain a lot of physical confidence and build up your fitness level without needing to excessively pound your body. This way you can rapidly reduce excess body weight and overall conditioning so when you start running you are not at risk of overuse injuries.

In addition, if you have ever seen the legs of a cyclist, you'll notice their quads (front thighs) are extremely well defined and developed, particularly the tear drop quad muscle (VMO) on the inside of the knee. These strong thigh muscles can do wonders for ensuring proper alignment and tracking of your knee cap and will also act as shock absorbers for the joint as a whole. To you this means decreased likelihood of patellear tendonitis and/or arthritis, which is always a big-time bonus!

Without further adieu, here was my rapid fat loss cardio workout for today:

Tabata Cycle Sprints- 10 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition
- Perform this 5-minute sequence 2x for 10 minutes total (if you are new to this type of training, you might be totally smoked after the first 5-minute sequence)

I felt like some extra core work when I finished, so I did this:

Tabata Core- Pillar Walk-Ups- 5 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition

Tabata Core- Isometric Curl-Up Hold- 5 minutes total

- 20 s sprint, 10 s active rest
- repeat this 30-second round 8x for 4 total minutes followed by a 1-minute rest and transition

The big lesson today is to remember that the power of interval training can be expressed through any form of exercise. In general, it is great to perform multi-mode cardio by switching up exercise modes as frequently as you desire to keep your workouts fresh and too prevent training plateaus.

So run one day, bike another, then shadow box, etc. The key is staying true to the proven rapid fat loss intervals provided by Workout Muse!

Crank it!

BJ

http://www.workoutmuse.com

PS- Once you start using the tabata soundtracks (or any workout muse soundtracks for that matter) you will never go back to looking at your stupid stop watch again. With Workout Muse as your personal music trainer all you have to do is listen and lose fat. We tell you when to start, stop, and even give you countdowns and updates just like having a personal trainer in your ear. Plus our elite sound designers provide the coolest music round to compliment the audio instructions and set the tone for your workout.