As I have posted in the past, High Intensity Interval Training is the best form of cardio for maximizing your time at the gym. It’s also the fastest way to torch that extra fat! One of my favorite forms of HIIT cardio is the stationary bike. Sometimes I do it in a class or on my own. This is a low impact form of cardio as well, so if you’re injured or super sore, most of the time the stationary bike is the best way for you to get through your cardio routine!
Found this super awesome Interval Spin workout on the Fitness RX website and thought I would share it with ya’ll. This is really a great cardio burn!! Print it up and set it in front of you on the bike. Also prep a really good playlist to go along with it!! Good tunes help your body flow through the workout better and keep you pumped!
Interval Spin Workout: Sprints
| Running Time(minutes) | Task | Resistance* | Cadence** | Interval Duration(minutes) |
| 0-5 | Sitting warm-up | Easy free spin | Slow | 5 |
| 5-10 | Out of saddle jog | Medium | Slow | 5 |
| 10-12 | Recovery spin | Easy free spin | Slow | 2 |
| 12-13 | Seated sprint | Low | Very Fast | 1 |
| 13-15 | Recovery spin | Easy free spin | Slow | 2 |
| 15-17 | Standing steep climb | Hard | Medium | 2 |
| 17-19 | Recovery spin | Easy free spin | Slow | 2 |
| 19-22 | Seated strong uphill | Medium | Medium | 3 |
| 22-24 | Recovery spin | Easy free spin | Slow | 2 |
| 24-28 | Sprint cycle 1: Four 20-second sprints with 40-second recovery between each sprint. First two sprints seated. Second two out of the saddle | Hard for sprint, easy spinning for recovery | Fast for 20-second sprint, slow for 40-second recovery | 4 |
| 28-31 | Recovery spin | Easy free spin | Slow | 2 |
| 31-35 | Sprint cycle 1: Four 20-second sprints with 40-second recovery between each sprint. First two sprints seated. Second two out of the saddle | Hard for sprint, easy spinning for recovery | Fast for 20-second sprint, slow for 40-second recovery | 4 |
| 35-37 | Recovery spin | Easy free spin | Slow | 2 |
| 37-41 | Sprint cycle 3: Four 20-second sprints with 40-second recovery between each sprint. First two sprints seated. Second two out of the saddle | Hard for sprint, easy spinning for recovery | Fast for 20-second sprint, slow for 40-second recovery | 4 |
| 41-45 | Recovery spin | Easy free spin | Slow | 2 |
