Our last article focused on how to choose the best home fitness equipment to start with and Coach Will H. Hansen shared the one most important question for having your home gym improve your quality of life. The result of the process was the Chaimberg RXM Bike: Gronk Fitness Edition. Today, we’ll take a deep dive into five great 30-minute conditioning workouts you can do with a home exercise bike to save time while getting results!
Top Five 30 Minute Workouts with a Home Exercise Bike:
1. HIIT – Minute Intervals – Time-Based: Choose the setting “Time Intervals” and bike as hard as you can maintain for 60 seconds, then rest a set period of time, generally 60, 90, or 120 seconds. Note your wattage produced or average miles per hour, and maintain that score as close as you can to your first bout (with a target range of +/- 10% from the wattage).
2. HIIT – Mile Repeats – Distance-Based: Choose the setting “Distance Intervals” and do just as above, only now you’re biking for a set distance and maintaining your time to completion. Take slightly longer rest periods here as needed. If you’re wearing a heart rate monitor you can also modulate your rest based on how quickly your heart rate returns to a moderate level between bouts.
3. Tabata – or Reverse Tabata: Tabata-style training is 8 minutes alternating all-out maximal effort work periods of 20 seconds, punctuated by 10 second rest periods. If that sounds too intense (hint: it is quite intense if done properly), try a “Reverse Tabata,” which is 10-second all-out work bouts, punctuated by 20 second rest periods.
4. HICT – High-Intensity Continuous Training: This is a “fun” one! You probably haven’t done this before, but you just may like it a lot. Combining short high-intensity pushes (a single push at a time) with short rest periods (2-3 seconds) continued over a set amount of time (7 minutes at a time, for example), you gain a unique benefit of training the powerful parts of your muscles, while also making them resilient to fatigue!
5. LSD – No, not the hallucinogenic LSD… Long Slow Distance: This gets a bad rap, but is excellent for recovery and low to moderate level conditioning as well as for many of the mental feel-good benefits of exercise. For one example, steady cardio is renowned for its impact on the release of Seratonin, the feel-good neurotransmitter, and the focus of many anti-depressant medications.