These days everyone in the world is on a push to make their steps per day. So many of the world now delight in celebrating 10k steps in a day. But that isn’t all you need to actually burn through your fat stores. If you’re going to go for a run then great, but there are alternatives if you don’t want to do that.
Things like running things to burn through your fat is EPOC (Excess Post-Exercise Oxygen Consumption). By using cycling to push your anaerobic system in several different ways cycling can continue to benefit you hours after you’ve finished.
By forcing your body to address the imbalance after a gruelling cycling session your body will continue to burn through calories at a greater rate than normal to meet the deficit that you created by smashing the peddles. Below we’ll run through an example workout that can help you to shed that unwanted fat for 24 hours.
Warm-up with 5 minutes at a low level and about 80RPM
Seated climbs for 4 minutes will ignite your cardiovascular system. Aim for to be struggling at around 60 RPM with an active recovery at 60RPM. Repeat this if your feeling brave.
Have 2 minutes to recover.
Time for Interval Sprints – Have 1m30 at 110-115 RPM. You can take 30 second breaks dropping down to 70RPM. Try and aim for 3 sets and keep increasing that number as you go.
For the advanced
Standing Climbs – Try 2 minutes at a cruel difficulty aiming for 50RPM with 2 minutes on easy setting and then repeat.
Cool down – 5 minutes just spinning the legs at 60-70RPM
As with any workout tailor this to yourself but also in this instance your equipment. You’ll need a spinning bike to do this which these days you’ll find at most gyms. If not i highly reccommend the spinner below. I have it at home and it is up to the job of dealing with me at 100kg.
Remember to push yourself at the points and active recovery is not stopping. You need to keep the legs spinning to get through it, trust me.
With all this done you are well on your way to giving your body a good reason to start burning through the fat reserves.