LANOS Workout Bike
But there’s more to pushing the pedal than speed. By practicing good form and engaging your core as well as your thighs and glutes, spinning can be a full-body workout. Whether you’re doing a heavy climb in first position or sprinting in second, your core is the key to spinning efficiently and quickly. And as you drive your foot down with each stroke, it’s all about squeezing your inner thighs.
TRY a spinning interval routine: Warm up on the bike for 10 minutes. Go as hard as you can for 30 seconds; pedal easy for 60 seconds. Repeat four times except after the fourth work interval, pedal easy for four minutes. Repeat the whole cycle three more times for a total of 37 minutes of exercise.
HIIT (High Intensity Interval Training)
HIIT workouts are, by far, one of the most effective ways to burn calories and hike up your metabolism. The best part is, these workouts don’t have to last very long. Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. Research has shown that HIIT can help burn belly fat.
Throughout, form is key. “Even though you are moving through movements at high intensities, you still need to make form paramount to avoid injury,” Ryan says. “Think less about the load/tension or weight intensity and focus more on completing the reps and sets in a sound manner and building load safely.”
TRY a 20-minute HIIT workout to rev up your metabolism.