Time: 10-20 minutes
Think you’re ready to ramp up the intensity and voluntarily make losing weight an uphill battle?
This hill workout requires you to find a hill that takes about 60-90 seconds to bike up (or for stationary bikes, increase the incline or switch to a higher gear). The entire workout is about twenty minutes long; a quick and convenient length of time anybody can fit into their schedule.
Cody’s Cycling Hill Workout to Lose Weight
- Warm up: Do ten minutes of light pedaling to get your muscles loosened up.
- First hill: Approach the hill and pedal up it in a sitting position for the duration of the climb. Recover slightly as you cruise back down.
- Second hill: Begin pedaling back up the hill, sitting for the first half and then raising yourself to a standing pedal for the second half. Recover slightly as you return to the bottom of the hill.
- Third hill: Ascend the hill in a standing postion for the entirety of the climb. You can sit as you pedal back down to the bottom.
- Fourth hill: This is your last one! Stand up on the pedals and go at maximum intensity until you reach the top.
- Cool down: End with five minutes of light pedaling to complete the hill workout.
The weight loss benefits of hill workouts are very similar to interval workouts when you are on a bicycle. The mix of high and low intensity pedaling will burn calories, and give your metabolism a boost so that you continue to burn calories up to an hour after you have dismounted the bike. Plus, it will give your thighs, glutes, and calves a great workout, helping you build your largest muscle groups, and effectively raise your resting metabolic rate.