Like I have written before, I ONLY do High Intensity Cardio (HIIT), and I use it to augment and workout specific lower body parts. I previously wrote about a great glute workout on the stair machine, now I’m ready to tell you about a workout that emphasizes quads and hamstrings using a stationary bike. This is directly from my ebook, “Fat Burning Secrets”:
- Set the seat height so that when your leg is extended it is almost fully extended at
about 170 degrees.
- Warm Up: Pedal at a moderate rate for 10 minutes.
- Sprint Interval Training:
a. Increase the resistance to 100% for 60 seconds. The resistance should be
enough to require standing on the pedals. If the peddles have straps for
the feet, strap them tight and pull up with your legs as they come up so
that you work the hamstrings on the way up and the quadriceps on the way
down with the opposite leg.
b. Return the resistance back to the moderate setting (warm up level) for 60
c. Repeat steps a & b two more times.
d. After the 3rd 100% interval, pedal for two minutes at moderate level.
e. Repeat steps a, b and c two more times.
- Cool down: Pedal for 10 to 15 minutes at a moderate pace.
- Stretch the quadriceps, hamstrings and calves very well while they are warm.
Enjoy the workout? You will find much more in my book “Fat Burning Secrets”. Please join the conversation by commenting below.
Good Health to You!