“Work off excess energy from stress and get a little endorphin boost by doing a high-intensity interval workout,” advises John Ford, an ACSM health-fitness specialist at the on-demand personal-training marketplace Find Your Trainer. This 15-minute stationary-bike routine is perfect for when you need to squeeze in some quickie cardio. 

  • TIME: 3 minutes PACE: Warmup RESISTANCE: Light RPM: 85 POSITION: Seated 

  • TIME: 1 minute PACE: Interval  RESISTANCE: Heavy RPM: 55-75 POSITION: Standing pedal 

  • TIME: 30 seconds PACE: Recovery RESISTANCE: Light RPM: 75 POSITION: Seated 

  • TIME: 1 minute PACE: Sprint RESISTANCE: Medium to Heavy RPM: 95+ POSITION: Butt up and back

  • TIME: 30 seconds PACE: Rest RESISTANCE: Light RPM: 75 POSITION: Seated 

  • TIME: 1 minute PACE: Interval RESISTANCE: Heavy  RPM: 55-75 POSITION: Standing pedal 

  • TIME: 30 seconds PACE: Recovery RESISTANCE: Light RPM: 75 POSITION: Seated 

  • TIME: 1 minute PACE: Sprint RESISTANCE: Medium-Heavy RPM: 95+ POSITION: Butt up and back

  • TIME: 30 seconds PACE: Rest RESISTANCE: Light RPM: 75 POSITION: Seated 

  • TIME: 1 minute PACE: Interval  RESISTANCE: Heavy RPM: 55-75 POSITION: Standing pedal 

  • TIME: 30 seconds PACE: Recovery RESISTANCE: Light RPM: 75 POSITION: Seated 

  • TIME: 1 minute PACE: Sprint RESISTANCE: Medium-Heavy RPM: 95+ POSITION: Butt up and back

  • TIME: 30 seconds PACE: Rest RESISTANCE: Light RPM: 75 POSITION: Seated 

  • TIME: 3 minutes PACE: Fast RESISTANCE: Medium RPM: 90 POSITION: Seated 

SEE ALSO: 19 Kick-Butt Cardio Workout Routines

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