Exercise Bike Workouts – Tabata Interval Training

Ethel Gonzales

Are you sick and tired of boring exercises bike workouts? Did you know that there is a more effective and much more efficient way of working out on exercises bikes? I am talking about doing your bike cardio as an interval training routine.

In particular, I want to discuss the Tabata protocol. This is an interval routine devised by the Japanese national speed skating team’s head coach Izumi Tabata. Tabata was a researcher at the National Institute of Fitness & Sports in Japan. He developed the routine to be in intervals of 20 and 10 seconds of hard exercise then rest respectively.

So to do this as an exercise bike workout, you would pedal as hard and as fast as you can for about 20 seconds and then just lightly pedal for the next ten seconds. Really you only need about five minutes of this to be exhausted. Add a few minutes of warm up and a few more of cool down and you can be in and out of the gym in 15 minutes!

Interval training is known to greatly enhance your metabolic rate, not only during the workout, but for many hours afterwords. In fact if you do this workout, take a bit of a break and then do moderate cardio for about 20-30 minutes you will be a calorie incinerator.

Whether you do the Tabata interval training as exercise bike workouts or some other exercise you are really going to burn calories and thus lose fat. Not to mention greatly improving your aerobic fitness. Exercises using the Tabata Protocol are very intense workouts, don’t let the short duration fool you.

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