Category Archives: Cardio

HIIT-20 Minute Program


HIIT-20 Minute Program

HIIT is one of the most effective ways of completing cardiovascular exercise if your goal is weight loss and improved aerobic conditioning.

An example of an excellent HIIT cardio session that you could try if you have 20 minutes is listed below.  All that you need is a Stationery Bicycle.

  1. Complete a 5 minute warm-up at level 1 on a Stationery Bicycle
  2. At the 4:45 mark of your warm-up, increase your RPM to as high a level as you can  for 15 seconds
  3. Change the level on the bike from 1 to a level that you would not normally be able to complete.  (e.g. Level 15)
  4. Pedal as hard as you can at level 15 for 10- 15 seconds.
  5. Drop the level back down to level 1 and complete a cool-down period for 2 to 2 and a half minutes.
  6. With 15 seconds remaining in your cool-down, increase your RPM to as high a level as you can for 15 seconds.
  7. Repeat Step 4.
  8. Repeat Step 5.
  9. Complete the cycle, 2 more times for a total of 60 seconds of intense cycling at level 15.
  10. Cool-down for 5 minutes at Level 1.
  11. Enjoy the Quad Pump and calorie burn!


Tabata Simplified

Spinning silhouettes

Tabata Simplified

Tabata is one of the most efficient ways of completing HIIT (high intensity interval training).

The entire cardio session can be completed in between 8-14 minutes depending on the length of your warm-up and cooldown.

We will discuss an 8 minute variation that I like to use when time is limited.  The best cardio equipment that I find for Tabata is a Stationery Bike.

First you start with a 2 minute warm-up, ramping up the intensity as the time progresses.  For the following 4 minutes, you complete a 20 second all out sprint at your highest possible intensity.  This is followed by a 10 second cool-down.  The 20 second high intensity followed by 10 second cool-down is repeated for the remaining 3 minutes and 30 seconds.  The final 2 minutes are a cool-down.