Fitness Friday 276: The Bike HIIT Combo Workout

Fitness Friday - Eat Spin Run Repeat

Hey Friends!

Whew. We made it through the first week of work post-holidays. Was it as big of a shock to the system for you as it was for me? I arrived home on Tuesday night wondering if I might fall asleep at the dinner table, just like I did once upon a time as a kid. My parents even took a photo of my head in my dinner so we could all remember the occasion.

The great news however, is that the weekend is upon us. For me, it’ll involve a TRX class, hot yoga followed by a sauna session after (yessssssssss), and potentially testing out a few new recipes that I’ve been dreaming up over the holidays. Speaking of workouts, I’ve got a nice sweaty one for ya today.

Source: Pinterest
Source: Pinterest

Work It Out

As I’ve mentioned recently, these days my cardio/strength training split is looking much more even than in my cardio-heavy past. The combo I’m sharing today is a lovely mixture of both where you’ll alternate periods of HIIT cardio and muscle-building strength training. By training in this way, you’ll be constantly keeping your body guessing. HIIT cardio burns mega calories in the moment, and the strength training portion will help keep the burn going long after you finish your cool-down.

The Bike HIIT Combo Workout

Warm up with an easy 5 minutes of cycling, then hop off the bike and do the first circuit. After you’ve finished, jump back on the bike for 5 minutes of quick high-intensity intervals and be sure to give each one 100%. (Your heart rate should be very high and you should be very glad when they’re finished!) Get back off the bike and work through circuits 2 and 3, again completing the HIIT portion after each. Cool down for 5 minutes, and you’re done!

Fitness Friday 276: The Bike HIIT Combo Workout - Eat Spin Run Repeat

Click here to print the PDF. 

A quick note about walk-out push-ups: Start standing with your arms at your sides. Walk your hands out in front of you into a high plank position. Do a push-up, then walk your hands back to your feet and stand. That’s 1 rep.

[Tweet “One for the gym this weekend: The Bike HIIT Combo #Workout”]

Turn It Up

You guys know I love Carpool Karaoke, right? This is slightly old news now, but a couple of weeks ago James Corden had Bruno Mars in the car, and he was fantastic. If you haven’t seen it yet, here you go. If you have, watch it anyway – I’m sure it’ll put a smile on your face!

Can’t see the video? Watch here.

Have A Read

So tell me…

  • Are there any new (or new-to-you) workouts you’re looking forward to trying this year?
  • Any fun plans for this weekend?

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