the beauty of a hiit workout it’s that you don’t need a lot of time, equipment, or space to really work up a sweat. All you need is a solid set of moves that make your heart pumping, your muscles work hard and leave you a little breathless. Oh, and you need that boost to take it to the max!
Enter this 20-minute HIIT workout, designed for athletes, that fires up key cycling muscles to build strength Y endurance that will carry your long distance miles.
The benefits of this 20-minute HIIT workout
Runners can benefit from a 20-minute HIIT workout like the one below because it helps improve mobilitybalance and core strength He says, amber reesSenior Curriculum Leader at barry in New York City, and co-founder of the brave body project. Core strength is important to all cyclists. “A strong core helps stabilize your trunkcontrol upper body rotation, and prevent injuries,” she says.
Rees designed this 20-minute HIIT workout to also strengthen your cycling muscles from head to toe, as well as help address any stability Y mobility problems You can have
In addition to stimulating your core throughout the workout, he added some traditional exercises leg exercises to the mix, like squat Y thrustbecause they are the best to build lower body strength and power on the road.
rees suggests novice cyclists practice this 20-minute HIIT workout with body weight only. But you’ll find ways to extend the routine below.
How to use this list: Do the exercises in the order listed below for 50 seconds each. Rest 10 seconds between each movement. Do 3 rounds, resting 60 seconds between each round. You don’t need any equipment for this exercise, but an exercise mat is helpful. Rees demonstrates each exercise in the video above so you can learn proper form.
1. Squat
Why it works: The movements do not become much more functional than the squat—Imitates you sitting and standing. It also helps you build a strong back, quadsY buttocks muscles, says Rees, all of which cyclists need to power their pedal stroke.
How to do it: Stand with your feet shoulder-width apart, toes slightly pointed out. Send your hips back and down, and bend your knees until your thighs are parallel to the ground. Keep your chest up and your back neutral. Press through your feet to get back on your feet. Repeat.
Take it to the next level: Explode from the bottom of your squat, turning this into a muscle-burning exercise. jump squat.
2. skater
Why it works: This is where the challenge of stability and balance comes into play. East single leg movement it requires your stabilizers to kick in as you jump from side to side, which also gets your heart rate up.
How to do it: Stand with your feet parallel and hip-width apart. Jump to the right, driving off your left foot and landing on your right foot, left leg swinging behind your right. Send your hips back as you reach for your toes with the tips of your left fingers. Then lead with your right foot to jump back to the left, landing on your left foot, right leg swinging behind your left as you send your hips back. Keep alternating.
Take it to the next level: Each time you jump to the side, add a single-leg vertical jump after landing. Not only does this increase the balance challenge, but it will target your calves more too
3. lunge
Why it works: Rees says that she included traditional lunges in this 20 minute HIIT workout because it will help you strengthen your backcore and hip muscles.
How to do it: Stand with your feet hip-width apart. Step back with your right foot while keeping your left foot in place. Bend both knees, creating a 90-degree angle. Keep your left knee behind the top of your left toes and your right knee hovering off the floor. Push through the left heel to come back to standing. Repeat, stepping back with your left foot. Keep alternating.
Take it to the next level: Instead of performing this move, explode up to switch feet in the air, landing on the opposite side. thrust every time.
4. High knees
Why it works: Another movement that focuses on single leg stabilitythis exercise also mimics the powerful knee drive you need for a Quick ride, says Rees.
How to do it: Stand with your feet together, arms down at your sides. Bend one knee at a 90-degree angle, bringing it toward your chest. Don’t let your upper body lean forward; keep your core engaged to stay upright. Lower your foot down and immediately bring your opposite knee toward your chest. Continue alternating, while pumping your arms.
Take it to the next level: The faster you work, the more difficult this exercise will be. So try to double the time on your high knees in the last 20 seconds or so.
5. Half burpee
Why it works: Strengthen your chest, backcore and legs with this full-body move that’s sure to get that heart rate up, too.
How to do it: start high plank position, hands shoulder-width apart, shoulders stacked directly over wrists, forming a straight line from head to heels. Inhale, then bend your elbows to lower your chest to the ground. The elbows should form a 45-degree angle with the torso. Exhale and push up. Then jump your feet forward, placing them outside your hands into a deep squat. Pause, then return your feet to the board. Repeat.
Take it to the next level: This move is hard enough already, but if you want an even bigger burn, add some weights and come up from the bottom of that squat, making sure to keep your core engaged and your back flat as you go.
6. Alternate Toe Crunches
Why it works: A great move for building core strengthThis exercise targets the rectus abdominis muscles as well as the obliquesthat will keep your torso stable while riding.
How to do it: Lie on your back with your knees bent, feet flat on the mat, and arms extended in front of your chest. This is your starting position. Extend your left leg up and out as you sit and reach your left leg with your right hand in a controlled motion. Then slowly return to the starting position. Then extend your right leg as you sit up and reach your right leg with your left hand in a controlled motion. Then slowly return to the starting position. Keep alternating.
Take it to the next level: Instead of bending your knees and planting your feet, extend those legs and keep them suspended off the floor the entire time, still reaching one foot, then the other, with the opposite hand.
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