The fat burning cardio workout uses high resistance and short recovery intervals to burn major calories and fat.
The fat burning cardio workout on the bike is great after a leg workout if you want to totally fatigue the legs and build better lower body endurance. It's also great after upper body work or ab work for a more balanced workout. You can burn up to 475 calories with quick burst of high resistance and short recovery intervals.
Set the bike on manual and start with a 5 minute warm-up at a super easy resistance. 2-3 for beginners and 4-5 for intermediates to advanced. After your warm-up go into your 15 minutes of fat burning intervals. Pay close attention to the times and resistance. They change often and they are all different.
After your hard work cool down with 3 minutes of easy work then finish up with the 3 stretches for the time indicated.
Exercise
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form.
Fat burning cardio tip: Work hard during fast intervals. Your heart rate should be at about 80-90% of max.
Sets
Reps
Weight/ Resistance
Tempo
Time
1
2-3
easy
5 min.
2
8
fast
1.5 min.
3
5
moderate
2 min.
4
8
super fast
1 min.
5
6
moderate
2.5 min.
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form.
Fat burning cardio tip:
Sets
Reps
Weight/ Resistance
Tempo
Time
1
9
fast
1.5 min.
2
6
moderate
1.5 min.
3
10
super fast
1 min.
4
6
moderate
1 min.
5
2-3
easy
3 min.
Elevated Psoas Stretch 1. Stand on a step or some type of block and place your foot onto a table or bench. 2. Proceed to lean forward and then drop your hips toward the floor until a comfortable stretch is felt. 3. Hold this position for the desired time frame.
Fat burning cardio tip: Don't use a blance board for this as shown. Instead stand with foot on floor and sink hip of the opposite leg down maintaining a pelvic tilt and abs slightly contracted.
Sets
Reps
Weight/ Resistance
Tempo
Time
1
60 seconds each side
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.
Fat burning cardio tip: Keep opposite shoulder on the floor. Use a strap if necessary.
Sets
Reps
Weight/ Resistance
Tempo
Time
1
60 seconds each side
Lateral Bend Straddle 1. Start by placing your feet as far apart as possible and your hands overhead. 2. Lean to a side and try to reach ankle with your hand. 3. Remember to keep your body parallel and do not lean forward or backwards. 4. Hold for the prescribed time and repeat to the other side.
Fat burning cardio tip: Keep hips stacked above legs and under shoulders and chest open. Do not let butt go back or chest to go forward.
Sets
Reps
Weight/ Resistance
Tempo
Time
1
60 seconds each side
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Seated Bike 
Elevated Psoas Stretch 
Letter T Stretch 
Lateral Bend Straddle 
