She Sweats :: Sunday Shred - Indoor Cycling HIIT Workout

Have you ever tried spinning or indoor cycling? Yeah, yeah, yeah... the little seat, I know! Despite the small seat and the discomfort you may experience the first few times, indoor cycling, or spinning as it is also called, is a WONDERFUL way to shed lbs and tone your lower half. Using a designated spin bike (like the ones in spin class at your gym) is much more effective than the bicycles located throughout the cardio deck on your gym's main floor. (Can you tell I have been a spin instructor for the last 9 years?)

Here's today's workout - it's based on your own assumption of how hard you are working and how much you can really handle. Your 100% maximum effort WILL be different than your friends, neighbor's or even your boyfriend's/hubby's. Do not fear! Try your best each time and focus on making each set better than the last - you will see results in no time flat! 

Let me explain a few things before you begin:  

1. Bike Set Up: Stand next to the bike - lean in toward the bike with both feet on the floor. Where the natural bend is in your waist is a great starting point for where your seat should be. Move it there and hop on - if you are locking out your legs, move the seat down a notch and re-evaluate. Move handlebars according to your comfort.

2. Resistance - This is going to depend on your bike! Before you start, begin to play with the tension knob. Typically, turning the knob to the right increases the tension while turning it to the left decreases the tension. Make a mental note of the what the tension feels like on a scale from 1 to 10 as you increase and decrease it. 

3. The perceived exertion rate is based off of YOUR maximum effort. Determine what your 100% max effort (think the HARDEST you can push yourself - about ready to pass out, can go NO more). If the workout calls for 50% of that, do just that. You can still work at 80% of your max effort with a level 3 resistance although it will look different than your 80% max effort at a level 8 resistance. Got it?

Download the PDF Version of the Spin Your Way to Slim! Indoor Cycling HIIT Workout here!

Good luck and remember, keep your feet flat at all times and your chest and head up and forward. Try not to grip the handlebars for dear life - simply resting your arms on the handlebars is the best way to go!

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Row Your Way to a Sexy You

Ever stared that the rowing machine in the gym? Just really stared at it? It looks pretty daunting, doesn't it? Guess what?!!?? It's NOT! The rowing machine has SO many more benefits than just trimming your back. It's a full body workout - your legs, rear, back, abs, shoulders and arms will be engaged as you take your fitness level up a couple notches. Best of all... everyone else is afraid of it, so you will rarely have to wait to use the machine! Come on... let's do some HIIT cardio that will leave you drenched and feeling like a winner!

Below are a few benefits of a rowing workout:

1. Lower Impact Workout - If you have knee or ankle problems. Don't worry about it! Since you aren't standing up, rowing is much less impact than a traditional cardio workout on a treadmill or stair climber.

2. Full Body Toning - Yep, that's right! You would be hard pressed to find a cardio workout that uses more muscles in your body than rowing.

3. High Caloric Burn - Even better - the more muscles you incorporate, the more calories you burn! On average, you will burn about 600 calories per hour. (This depends on your fitness level, body weight, mass ratios, intensity, etc.)

Let's get to the workout! Here it is (note: this workout was updated 4/30/15):

(click on picture to enlarge)

Remember to use proper form when you are rowing your way to health! Follow all safety precautions including keeping your feet strapped in and your chest and back upright and in good posture. Looking straight forward, begin the row using your lower body (legs) and finish the stroke with your upper body (arms/back).

If you can't maintain the cadence set by the workout, no problem! Drop down to a more comfortable pace for you and work up to the suggested cadence.

Make a date with the rowing machine. Happy Burning and Happy Rowing!

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Lean Legs Elliptical HIIT Interval Routine

The response to our Glute and Thigh Toning HIIT Cardio Routine was phenomenal! I really hope you had an opportunity to try it out and maybe even download the playlist for the workout!

Many of you asked for a routine that you could do on the elliptical versus the treadmill and this week, I wanted to give you just that! Here it is!

Lean Legs Elliptical HIIT Interval Routine

Here are a few things to consider:

1. I am likely to do this routine on a day I am not lifting since it is 45 minutes long. You are welcome to do it on arm day or chest and back day, but so you don't have to stay in the gym for hours, I would suggest doing it on an off-lift day.
2. This program was designed for a gym-quality, Precor Elliptical. This is NOT to say you cannot adapt it to your home or other gym elliptical machine. Just figure out your max incline, speed and resistance available and adjust accordingly.
3. If you cannot do these speeds and/or resistance, NO problem! Work up to it!
4. DO NOT hold on to the handles or machine itself unless absolutely necessary. You will get optimal results if you focus on using your lower body for the majority of the effort. It is okay to "pump" your arms.

Looking for a printable version of this elliptical routine? We've got you covered! Join our newsletter and you will be taken to a black and white printable version right away! Grab the printable challenge here.

Enjoy and get your sweat on!

Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!