I like to ride the exercise bike. I’m not really sure why, but for some reason it really seems like time flies on it and I am always burning lots of calories while doing it. So, I am always looking for new routines to try on the bike. I found this one about a week ago by Shape Magazine online and have been meaning to share it with you all.  It is called the Cardio-Sprint Pyramid workout. It involves a warm-up and then 22 minutes of intervals , and then a cool-down. Altogether it is about 45 min. You can actually do this workout routine while rowing, running, or biking, but I choose to do it biking. The hardest part is the 4 minutes “Sprint” interval, which is practically impossible. So, what I did was I changed the 4 minutes sprint to a 1 minute sprint. (see workout below)

If you try it with rowing or running, come back here and let me know how it went!

Cardio-Sprint Pyramid

This adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you’ll recover for the same amount of time.

How to do it: 

•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
•Run, bike, or row: During the work periods, you should have a rate of perceived exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.

Build and taper the workout like this:
30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover (I did only 1 minute / 1 minute here)
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

•Finish with a 10-minute cool-down.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

If you have a Gymboss miniMAX, it is the perfect tool to time this work.

Check out this workout and 2 other great workouts from Shape.com by clicking here!