Six one-minute moderately hard efforts with two minutes easy pedaling between. Not a sprint workout.
Duration
28–30 min
Level
Intermediate
Equipment
Stationary bike
Exercises
3
Targets: Cardio, Legs
Exercises
Gradually increase pace.
Swap: Easy Elliptical
Use moderately hard effort, about 6/10; pedal easy for each 120s recovery.
Swap: Elliptical Work Interval
Return to relaxed breathing.
Swap: Easy Elliptical
Six work intervals each followed by 2 minutes easy pedaling. Total main block: 18 minutes. Do not sprint all-out. These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.