Day 9 : HIIT Workout 1

Duration 15 min
Equipment Yes
Perform bike sprints. Get on a stationary or spin bike and warm up using a moderate resistance. On a scale of 1 to 10, with 10 being the hardest you can go, work at a pace that’s about a five for three minutes. You should be sweating afterward. Now increase the resistance— not so high that it feels like you’re pedaling through mud, but enough to make you work hard and still let your legs move at a brisk pace. Sprint at the highest intensity you can maintain for three minutes. Repeat for one more round, then pedal lightly for three minutes to cool down. The whole routine should take 15 minutes.