You might have already heard of the High Intensity Interval Training or HIIT. After all, it has garnered attention for being an effective exercise technique. This is a process in which you do your regular exercises in a much faster speed and finish it in half the time or even faster. The nature of these exercises makes them more effective. You may not stay longer in the gym, but you can still experience the same results. Therefore, for those who keep making excuses that they are busy, this is perhaps the right weight loss strategy for you.
Cycling is one of the most common cardio exercises. It allows you to work out your legs and abdominal muscles. You also increase your heart rate which is good. As a result, your metabolism could also increase and it leads to faster weight loss. Usually, the advisable time is 30 minutes or more on the equipment. Within this time, you have burned enough calories to help achieve your goal.
The good thing is that you can take cycling by applying the principles of HIIT. You will still need the same equipment, but you can finish the process a lot faster. You have to intensify your regular cycling technique and it will lead to better results. Here’s one way to integrate HIIT with cycling.
- Warm up for the first 10 minutes. You can cycle using regular speed.
- Perform an interval training set based on what you can take. The advisable time is 30 seconds of maximum speed.
- After pushing it for 30 seconds, you have to go back to normal pedal for the next 60 seconds.
- You have to repeat this process at least 4 times.
- Cool down for the next 5 minutes.
- The entire set would be around 15-20 minutes only. You have saved a lot of time, but still have the same effects on your body.
Take note that there are other intervals that you can try, besides HIIT cycling. It depends on what you think works best for you. Make sure that you don’t force your body too much or else it could lead to a discomforting feeling leading to dizziness and nausea.
The Advantages
As you read how the process is done, you might say that it is really brutal. You push your body to a point when it is going to start breaking. However, once the process is over, you can see the tremendous effects on your body. It is like learning your lessons in school. You can stay there for an hour and listen to a long and boring lecture or get the gist in 20 minutes and be able to score high on the test. Another advantage is that you will be motivated to finish it because you know it won’t take much of your time. You won’t have a hard time doing it at least 5 times a week.
You can join spin classes if you want to push yourself to the limit. If you see other people who are doing their very best to achieve their goals, you will be inspired to do the same. If you have the equipment at home and you don’t want to leave, then cycle at home. You can even do it on a daily basis. As it takes only a few minutes each day, you can do it as soon as you wake up. You will feel really tired after the workout, but you also feel good.