30-minute Cycle-fit

The purpose of this exercise is to work the heart at different speeds of workout and at different intensity levels. And only in 30 mins, this is enough time for the body to adjust to calories burning efficiently. Do this every other day if possible and keep at it for at least a month. What really kills you in this workout are the burpees and all because you have to perform all of them and the crunches in the time given. Always have fun with it.

5 min spin warm up

5 min floor

  • 20 burpees
  • 20 crunches (20 sec cooldown)
  • 20 left side crunches
  • 20 right side crunches (20 sec cooldown)

10 min spin

  • 5 min moderate intensity
  • 30 sec high intensity
  • 5 min moderate intensity

5 min floor

  • 20 burpees
  • 20 crunches (20 sec cooldown)
  • 20 left side crunches
  • 20 right side crunches (20 sec cooldown)

5 min spin cool down

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