THE SUB 60 MINUTE WORK

SHORT INTENSE WORKOUT

When your short on time and day light but want to maintain your cycling fitness this sub 60 minute workout is just what you need.   In fact, the general consensus is to perform high intensity workouts.  In any event, here is a workout you can complete in under an hour that will maintain fitness and work your entire body as well.

The under 60 minute workout is basically a circuit workout you can perform at home.  Actually, I have had my clients perform this workout who are short on time and at the very least, they maintain their fitness.   After all, I have been using it myself for many years.

VERY LITTLE EQUIPMENT NEEDED

This workout consist of six exercises that requires very little equipment.  For example, all you need is your bike, trainer, and a pad or towels to lay on.   Additionally, the entire workout can also be performed in a small area.

I perform this workout in the garage.  Fortunately, my garage has  an overhead storage shelve that I can reach and perform the pull ups on.   In any case, if you don’t have overhead shelve you can purchase a pullup bar online for as low as $19.00.  Check them out here:  pullup bars

THE BIKE

Once everything is setup, start on the bike and warm up for at least 15 minutes.  So, I say at least 15 minutes because this is an intense workout and you want to make sure you are fully warmed up before getting started.

GET STARTED

After your warmed up, start your first exercise on the bike.  Shift into a medium intensity gear and cycle at anaerobic threshold intensity level for 90 seconds to 2 minutes.  However, if you don’t know what your wattage or heart rate is at that level use the MODIFIED Borg RPE (rating perceived exertion) scale to get close.  Moreover, you want to ride at a RPE level of around 7 or 8 (see scale below).

BREATHING LEVEL

           

When done on the bike get off the bike.  You should be breathing pretty hard.  Recover for 60 to 90 seconds, but don’t fully recover.  Immediately start the next exercise.

PUSH UPS

 

Hit the ground and do 10 to 20 pushups or as many as you can do so that you fully complete the last one.  Use proper form, keeping your back straight.  Recover for 60 to 90 seconds and start the next exercise.

JUMP SQUATS

Stand with feet shoulder width apart and arms at your sides FIG A.  Squat down with knees at 90 degrees, feet flat on the ground. Then jump up as explosively as you can.

Lower your body back into the squat position when you land to complete one rep. Immediately perform the next rep.  Do 8 to 10 reps.  Recover for 60 to 90 seconds.   Start the next exercise as soon as possible. 

 

PULL UPS

USE CORRECT FORM

Pull ups are next.  Use the palms facing away technique.  This results in, using less of your biceps and more of your back.  Somewhat harder that the palms facing you, which is actually called a chin up.  Keep your chin up, arms far apart and actually push down instead of letting yourself down on the down stroke.  When you “let” yourself down, your using your muscles twice as much for one pull up.  Do as many as you can fully completing the last one.  Recover for 60 to 90 seconds.  Start the next exercise as soon as possible.

BODY SQUATS

STRENGTHEN THE LOWER BODY

The body squat is one of the you can do to strengthen and tone almost all of the muscles of the lower body.  Since this exercise works various muscles, it results in increasing your body’s metabolism, thereby increasing your daily calorie burn.   Stand with feet shoulder width apart, arms either on your hips or in extended in front of you. Bend your knees, and allow your body to sink towards the ground as if you were sitting in a chair.

Once your thighs become parallel to the floor, use the muscles of your lower body to push yourself back up from your heels, to the starting position.  Quickly perform the next rep.  Complete 10 to 20 reps.  Recover 60 to 90 seconds.   Go to the next exercise.

CRUNCHES

PERFORM CRUNCHES CORRECTLY

Crunches or a variation on crunches.  There are many schools of thought on whether or not you should do these.  I am 72 years old and have been doing these for many years with no back problems.  It’s very important that you use the correct technique.

One of the reasons for not doing these is that they say you will be wearing out the spinal discs due to repeated flexing of the spine.  First of all, if you perform these correctly your spine will not flex much.  Second of all, your spine is made to flex.  That’s like saying stop chewing food because it wears out your teeth.

USE THE RIGHT TECHNIQUE

Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.  Pull your stomach towards your spine, and flatten your lower back against the floor.

Slowly contract your abdominal muscles, bringing your shoulder blades about one or two inches off the floor and no further.  Exhale as you come up and keep your neck straight and your chin up.  Very important, hold at the top of the movement for a few seconds, breathing continuously.  Slowly lower back down, but don’t relax all the way.  Complete 10 to 15 reps remembering to use perfect form for each rep.  Recover for 60 to 90 seconds.

ALTERNATIVE CRUNCHES

In fact, an alternative method of exercising the abdominal muscles is sitting down on a chair or bench.  Place your hands at your sides or across your chest.  Next, start sitting straight up.  Pull your stomach in has you pull your legs upward.  Slowly lower your legs back down and immediately perform the next one.  Same recovery time, 60 to 90 seconds.

BACK ON THE BIKE

After a brief recovery,  get on the bike and start your next set.  Perform at least 2, preferably 3 sets.  I can’t stress enough to concentrate on using the correct form for each exercise.  When you have completed all of your sets get on the bike drop it in a low gear and do a spin cool down.  Bring your heart rate down and spin the legs to loosen them up and remove any lactic acid that might have built up.

MAINTAIN FITNESS WHEN YOU CAN’T RIDE

In conclusion, performing the Under 60 Minute Workout just twice a week will keep you fit for those weekend rides and provide a total body workout.  Very important to note, before starting any strenuous workout regimen make sure your fit enough and free of any physical limitations or recent injuries.

Thanks for reading. 

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