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Runners and power athletes can build power with this HIIT Cardio workout

If you are interested in speeding up, practicing this cycle can help.



There is a good reason why HIIT (high-intensity interval training) remains a popular means of fitness improvement, particularly among cyclists. Training in intense bursts lasting anywhere from 10 seconds to five minutes with brief rest periods in between can be extremely useful for gaining strength and accelerating one’s speed. So incorporate this high-intensity interval training cardio session into your regular workout schedule.

Reasons Why Cyclists Should Do High-Intensity Interval Training

High-intensity interval training (HIIT) like this one develops explosiveness, which is useful for things like powering up hills or giving an extra kick at the end of a race. This workout targets the whole body to help cyclists increase their speed and performance. It will also get you moving in all directions, which is especially useful for cyclists who spend a lot of time in one place while going nowhere in particular.

Lindsey Clayton, creator of the HIIT cardio workout, principal instructor at Barry’s in New York City, and cofounder of the Brave Body Project, tells Runner’s World that during the workout, participants move in all directions. Therefore, learning and using this circuit will test your ability to swiftly shift gears. As an added bonus, Clayton explains that working out in this manner will strengthen not only the abdominals and shoulders, but also the legs and buttocks.

Tips for utilizing this directory: The following exercises should be performed for 20 seconds each, in the order given. Ten seconds should pass between exercises. Perform 3–4 rounds, pausing for 30–60 seconds after each. The above video shows Clayton demonstrating each exercise to show you the correct form, and you don’t even need any equipment aside from an exercise mat.

To begin: 1.

In addition to strengthening the glutes and calves and facilitating movement in the frontal (or side-to-side) plane of motion, Clayton claims that this move is a full-body cardio exercise that is ideal for cyclists. Accelerate your pace of work to increase the pressure.

What to do: Together, your feet should form a square, and your arms should be at shoulder height. In order to perform a split jump, the jumper should bend their knees slightly before taking off. Without pausing, switch directions and jump your feet back together while simultaneously bringing your arms forward and crossing in front of your chest. Repeat. Use minimal effort at all times.

The Pop-Up Squat

The squat is a highly functional exercise that strengthens the legs and improves explosive power, which is why this move is so effective.

Step one: make sure your feet are shoulder-width apart when you stand up straight. Drop your hips back and squat down to the floor by bending at the knees. Explode off the ground with a huge jump and bring your feet together. Then, squat down, other hand touching the ground, and spring back to an extended position. Repeat.

Why the sprawl is so effective: According to Clayton, it will help you run faster and harder by strengthening your arms, abs, and legs.

The proper stance is hip-width apart foot spacing. Put your hands on the floor and crouch down. To perform a plank, one must perform a backwards jumping motion and land on one’s hands and feet. Hold your breath and jump up to your hands again. Then, open your hips as you stand tall. Repeat.

four. skater

The reason this works is because it tests one-legged balance and helps cyclists strengthen their legs and calves at the same time.

The proper stance is feet hip-width apart and parallel to the ground. When you land on your right foot after a rightward jump, your left leg should swing behind your right one. Tilt your torso back as you try to touch your toes with your left hand. Then, send your hip back as you drive through your right foot and jump back to your left, landing on your left foot with your right leg swinging behind your left. Maintain the pattern of switching.

#5: Tempo Mountain Climber

Clayton recommends engaging your core to bring your knees to your chest while practicing this move. The pause during the knee drive provides some extra fuel for the core muscles, making it necessary to stabilize.

Starting in a high plank position with shoulders over wrists and feet hip-width apart is the first step. Tuck your right knee into your chest and step it back to plank position. Bring the left knee in and instep it back to plank position. To finish, bring the right knee to the chest and hold for two seconds. Get back on the plank position. Rest after every third knee drive, and so on.