Quick HIIT-ing Workout

Getting burned out on treadmill cardio routines? It’s time to add some fat-burning variety to your program. Most every gym has an empty spinning cycle collecting dust. Grab a light pair of dumbbells, hop on the bike and do the following weights-plus-spinning HIIT routine designed by Brandon Mills at Cycle House (cyclehousela.com) in Los Angeles. “Intensity is relative,” Mills says. “At Cycle House, we gauge it as 0 percent you could go all day, 100 percent you can’t move the flywheel even a single revolution. It will be different for everyone, but push the resistance. If you’re comfortable, add more.”

Warm up on the bike at a low intensity for three to five minutes.

Heavy Resistance/Max-Intensity Intervals (3 rounds)

• Build up to 60 to 65 percent of your max resistance on the wheel, maintaining an easy side-to-side pace.
• About 60 seconds after achieving this resistance, sprint all-out for 30 seconds, maintaining as fast a pace as possible. 
• Decrease resistance back to about 50 percent and pedal for around 90 seconds (active recovery).
• Repeat interval (buildup + sprint + recovery) two more times.

Weights (3 rounds)

Select a pair of dumbbells that would be challenging you to lift nonstop for four minutes — about 5 to 7 pounds. Keep the resistance on the bike at about 40 percent and keep your legs moving. Repeat the following circuit three times:

• Biceps Curl: 15 reps
• Overhead Press: 15 reps
• Biceps Curl + Overhead Press Combo Move: 8 reps
• “Speed Bag Punches” With Weights: 10 seconds
• Chest Press: 12 reps
• Triceps Extension: 12 reps
• Chest Press + Triceps Extension Combo Move: 6 reps
• “Speed-Bag Punches” With Weights: 10 seconds
• Lateral Raise: 15 reps
• Rotator-Cuff External/Internal Rotation: 15 reps 
• Arnold Press: 15 reps
• “Speed-Bag Punches” With Weights: 10 seconds 
• Bent-Over Row: 15 reps
• Triceps Kickback: 15 reps
• Bent-Over Row + Triceps Extension Combo Move: 8 reps 

Stop pedaling. Keep your core tight, chest up, hinge forward from the hips and perform these exercises:

Heavy Resistance/Max-Intensity Intervals (3 rounds)

• Build up to 75 to 80 percent of your max resistance on the wheel, maintaining an easy side-to-side pace.
• About 60 seconds after achieving this resistance, sprint all-out for 30 seconds, maintaining as fast a pace as possible.
• Decrease resistance back to about 50 percent and pedal for around 90 seconds (active recovery).
• Repeat interval (buildup + sprint + recovery) two more times.