Pressed for time for working out? – Try interval training

Disclaimer: This post is part of my participation in the Genghis Grill Health Kwest Challenge. #Healthkwest #GenghisGrillAd

Today’s #HealthKwest social media challenge: We are all busy and sometimes we only have a few minutes to exercise. Write a blog on a short and quick cardio workout that could be useful to someone that is always on the go.


I am trying to get a significant amount of exercise every day while in this contest (1-2 hours per day) but I have had a few days where I just couldn’t get in that much time, so what I’ve done is on those days is to instead do interval training on a stationary bicycle.

So if I only had 20 minutes to exercise, then I would start pedaling at a moderate rate of resistance and moderate speed (maybe resistance of 4 and RPM of 70) while monitoring my heart rate. After a few minutes and my heart rate is up a bit (maybe around 100 or so), then I will boost the resistance and speed of pedaling by a lot (maybe resistance up to 10 and shooting for 100+ RPM on pedaling speed) and then push hard for a minute or two, ideally until my heart rate is somewhere between 130-140. Then I lower speed and resistance but keep pedaling for a few minutes. Once my heart rate is back to down to maybe 100 or so I’ll crank it all up again for a couple of minutes with a high-intensity phase and then keep repeating the cycle as time permits, so for a 20 minute session I will end up having maybe 2-3 high intensity bursts of activity, which provides a fast hard workout.

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