high intensity interval training (HIIT) has been in fashion for quite some time. And for good reason, considering it offers an efficient way to get in shape, especially for riders who don’t have much gear and only a few minutes to spare.
If you’ve always wanted to try a hiit workoutbut you weren’t sure where to start, we have the perfect beginner HIIT workout for those new to this style of training.
The benefits of beginner HIIT workouts for cyclists
interval training It’s a great way to get your heart pumping while burning calories. building strengthand increase your endurance, agility, and cardiovascular fitness. These types of exercises include bringing the intensity to a high level for a short period of time, then resting (or exercising). active recovery) so you are ready to conquer the next interval. Because you work with total effort, you can do a lot in a short time. Plus, there are countless ways to change up your HIIT workout, so this type of training keeps your mind and body engaged and improves fitness. boredom.
This beginner HIIT workout, in particular, was designed with athletes in mind to empower them to long miles and powerful for fast splits. These exercises will not only strengthen key performance muscles like your core, quads, glutes, and calves, but will also improve explosiveness and endurance. range of motion, Raj Hathiramanicertified career coach High Mile Running Club in New York City and the creator of this exercise, tells Runner world.
More specifically, this combination of moves will help increase your cycling powerspeed up your cadenceand build full body strengthhe says.
How to use this list: Perform the exercises in the order listed below for the number of repetitions described. Rest 15 seconds between each exercise and 1 minute between sets. Do 3 sets. You don’t need any equipment for this workout, but an exercise mat is optional. Hathiramani demonstrates each exercise in the video above so you can learn proper form.
1. Jump Squat
Why it works: Practicing this movement will activate your quads Y buttocks while using your calves for a quick and explosive movementsHathiramani says.
How to do it: Stand with your feet slightly wider than hip-width apart, toes pointed slightly out, and arms down by your sides. Send your hips back and down, bending your knees to lower into a squat. Explosively jump off the ground, swinging your arms forward to gain momentum. Land softly and immediately lower into the next squat. Repeat. Do 10 repetitions.
2. Reverse lunge knee drive
Why it works: This move will help reinforce good cycling form and also strengthens most of the muscles in your lower halfHathiramani says.
How to do it: Stand with your feet together. Take a big step back with your right foot and lower into a lunge, with both knees bent 90 degrees. Push through left foot to stand, bringing right knee up, making a 90-degree angle to chest, thigh parallel to floor. Take a step back into a lunge. Repeat. Do 10 repetitions. Then switch sides.
3. Kick the skater in the butt
Why it works: This exercise will help you keep balance and stability, says Hathiramani. It also makes him move in a new plane of motion (side to side) and builds leg muscles.
How to do it: Stand with your feet hip-width apart. Jump to the right, pushing off with your left foot and landing on your right foot as you swing your left leg behind your right. Repeat by jumping to the left and pushing off with your right foot. Continue alternating for 5 reps per side. Then do glute kicks by kicking your left heel toward your glute, while pushing your left arm forward and your right arm back. Then kick your right heel toward your glute, while bringing your right arm forward and your left arm back. Repeat for 5 reps per side. Repeat from skater and do 3 rounds.
4. Side plank with leg raises
Why it works: This movement will work the upper and lower body at the same time, says Hathiramani, more specifically it will strengthen the stabilizer muscles of the center.
How to do it: Begin by lying on your side with your right forearm on the floor, forming a straight line from head to heels, feet, knees, and hips stacked. Raise your left arm up and hold it there. Lift your hips off the ground. This is your starting position. Lift your left leg up. Pause, then slowly lower it back to the starting position. Repeat. Do 10 repetitions. Then switch sides.
5. Push-up with manual release
Why it works: hathiramani says this whole body The exercise will help you strengthen your upper body for greater efficiency down the road.
How to do it: Start in a high plank position with shoulders over wrists and core engaged, body forming a straight line from head to heels. Lower until the body rests on the ground. At the bottom, raise both hands and feet to float a few inches off the ground. Put your hands and feet down, engage your core, and push yourself up onto the board. Repeat. Do 10 repetitions. Keep your knees on the ground to modify this movement.
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