Fat Burning Cardio Workout Torches Calories & Fat with High Resistance Intervals

The fat burning cardio workout on the bike is great after a leg workout if you want to totally fatigue the legs and build better lower body endurance.

It's also great after upper body work or ab work for a more balanced workout. You can burn up to 475 calories with quick burst of high resistance and short recovery intervals.

Set the bike on manual and start with a 5 minute warm-up at a super easy resistance. 2-3 for beginners and 4-5 for intermediates to advanced.

After your warm-up go into your 15 minutes of fat burning intervals. Pay close attention to the times and resistance. They change often and they are all different.

After your hard work cool down with 3 minutes of easy work then finish up with the 3 stretches for the time indicated.


Exercise
Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.


Fat burning cardio workout tip:
Work hard during fast intervals. Your heart rate should be at about 80-90% of max.
Sets Reps Weight/
Resistance
Tempo Time
1 2-3 easy 5 min.
2 8 fast 1.5 min.
3 5 moderate 2 min.
4 8 super fast 1 min.
5 6 moderate 2.5 min.
Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.


Fat burning cardio workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 9 fast 1.5 min.
2 6 moderate 1.5 min.
3 10 super fast 1 min.
4 6 moderate 1 min.
5 2-3 easy 3 min.
Elevated Psoas Stretch
1. Stand on a step or some type of block and place your foot onto a table or bench.
2. Proceed to lean forward and then drop your hips toward the floor until a comfortable stretch is felt.
3. Hold this position for the desired time frame.

Fat burning cardio workout tip:
Don't use a blance board for this as shown. Instead stand with foot on floor and sink hip of the opposite leg down maintaining a pelvic tilt and abs slightly contracted.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.


Fat burning cardio workout tip:
Keep opposite shoulder on the floor. Use a strap if necessary.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Lateral Bend Straddle
1. Start by placing your feet as far apart as possible and your hands overhead.
2. Lean to a side and try to reach ankle with your hand.
3. Remember to keep your body parallel and do not lean forward or backwards.
4. Hold for the prescribed time and repeat to the other side.

Fat burning cardio tip:
Keep hips stacked above legs and under shoulders and chest open. Do not let butt go back or chest to go forward.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side

Burn more fat and calories with Tabata Protocol workouts.