4 Minute Fat Burning Exercise Bike Workout

in News, Video

This 4 Minute Fat Burning Workout is based on the Tabata Protocol (named for its’ founder¬†Izumi Tabata).

In the video Sarah is using a Schwinn Airdyne upright bike but you can use a recumbent, spin bike or ergometer and get identical results. The main thing to focus on is the workout and NOT the equipment style.

After you complete this intense 4 minute interval workout you can raise your metabolism for up to 30 hours!

Got a few minutes to lose fat? Good, here’s how to do the workout.

How To Do the 4 Minute Workout on Your Bike

The Tabata workout is dead-simple to perform. You’re basically doing 8 rounds of 20 second sprints followed by 10 second recovery periods. Here’s what it looks like…

Warm-up for 5 minutes prior to starting

20 second sprint
10 second recovery

20 second sprint
10 second recovery

20 second sprint
10 second recovery

Repeat the 20 second sprint 10 second recovery for 8 rounds and follow the workout with a good cool down session. It should be noted that during the 10 second recovery period you still pedal the bike, just do it very slowly.

 

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