Do a basic calisthenics routine (known also as bodyweight strength training) at home, when you're fighting a hectic schedule and struggle to find time to exercise - youa€™ll appreciate its double benefit! Simply put, basic calisthenics consist of multi-joint exercises done without any weights or equipment, where you engage multiple muscle groups using solely your body weight as resistance.
The best thing about the fat burning bodyweight strength training (besides using only your own body weight) is that you will achieve great body-shaping results exercising at home just 20 minutes a day!
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With gym equipment, you rely on it to maintain core stability, so when you require body strength in real-life situations, your body may just let you down, leading to muscle strains - or even worse - injuries.And believe it or not, even if you havena€™t exercised in a decade, you will get back in shape quickly using a calisthenics routine consistently. This website is not designed to, and should not be construed to, provide medical advice to you or any other individual for diagnosing, treating or curing any disease and is not intended as a substitute for medical or professional care and treatment. Please do not copy or unscrupulously reuse the content of this website for commercial purposes. You can reproduce limited parts of it for non-commercial use only, as long as you include an active link back to this site.
It’s a phrase that sends shudders through the spines of anybody who has tried it before, but the simple fact is that there is no better way to improve your fitness and strengthen what you need to strengthen in such a short amount of time.If you can stick with it, interval training cycling workouts will do wonders for helping you to develop the power and speed that you need to really make an impression in any event you choose to cycle in.

Here we take a look at some of the benefits of interval training and a few exercises you should try.Benefits of Interval TrainingFat Burning – Interval training is made up of high intensity cycling workouts, which means you will burn a lot more fat off your body than if you simply head out and ride at your normal pace for an hour or two.
They are designed to push you to your limit and your body will burn extra calories while you do it.Efficiency – Interval training cycling workouts get better results faster than practically every other training method out there. The routines of high intensity working out followed by rest periods help you to build your cardio and improve your fitness much more quickly than a leisurely bike ride ever will.Variety – There are so many great interval training cycling workouts out there that you will never get bored repeating the same exercises over and over again. Better yet, most of them are tailored to improve a particular area of your cycling game, so you can pick and choose the ones that are right for you.Great Interval Training WorkoutsSo now you know a little bit more about the benefits of interval training cycling workouts, we’re willing to bet that you want to give it a crack.
The following are some great workouts that beginners and interval training enthusiasts alike can try out.
Attack Intervals – Have you ever found yourself in the middle of an attack, only to find your legs are running out of steam and you haven’t gotten where you want to go? All you need to do is ride as hard and fast as you can for three minutes, before taking a break and riding at an easier pace for two.
You’ll break your speed and endurance thresholds in no time.Hill Repeats – Hills are the bane of any competitive cyclist’s existence, but they need to be tackled like every other part of the course. You can give yourself an advantage with hill repeats so that you have that extra bit of power and stamina to get over the bump and keep pushing on. Cycle to a moderate incline and then do a standing charge as fast as you can for 30 seconds.

Repeat this two more times for each type of charge, recover for ten minutes, then do it all over again.Flying 40s – In events where you will be making multiple, high-speed pushes, a good mix of endurance and power is needed. This workout requires you to set your bike to a medium or hard gear and then push hard for 40 seconds, before recovering for the next 20 with a slow cadence. If you can get to four sets you’re doing very well.Enjoy some of the interval training cycling workouts!
You just won’t have the maximum you used to have due to a lower max heart rate and other things. You will likely need more recovery after a hard day’s riding and just make sure you listen more to your body.
Adam Farabaugh: Chief Editor at I Love BicyclingReply Leave a Reply Cancel replyYour email address will not be published.

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