Stationary Bike



Indoor cycling classes offer fat-blasting, calorie-scorching, leg-sculpting workouts in a competitive yet social setting. Top instructors designed these routines for the days you can’t make it to class. Just bring your own beats and start pedaling!

Break A Sweat 

By: Victor Self

TIME: 10 MINUTES (Warm Up)

Follow the simple, effective warmup below before you start the hill and sprint workouts on the next page, advises Self, who put together all three. Use the RPE (rate of perceived exertion) scale of 1 to 10 to determine how hard you are working: 1 = easy, 5 = moderately challenging (hard to sustain for more than three minutes), 10 = extremely challenging (an effort you couldn’t sustain for more than 60 seconds). Resistance is indicated at four levels: light, moderate, heavy, and very heavy. Speed is slow (40–60 rpm), moderate (70–80 rpm), fast (85–100 rpm), and maximum (100+ rpm).

  • 0-2 Minutes
    • Easy riding with light resistance and moderate speed (70–80 rpm); RPE: 2–4
  • 2-3 Minutes
    • Slightly increase resistance to moderate while maintaining moderate speed; RPE: 3–5



  • 3-4 Minutes
    • 1 min. pedaling fast (85–100 rpm) with moderate resistance; RPE: 5–7
  • 4-5 Minutes
    • 1 min. moderate pedaling (70–80 rpm) with moderate resistance; RPE: 3-5
  • 5-6 Minutes
    • 1 min. fast pedaling (85–100 rpm) with moderate resistance; RPE: 5–7
  • 6-7 Minutes
    • 1 min. moderate pedaling (70–80 rpm) with moderate resistance; RPE: 3–5
  • 7-8 Minutes 
    • 1 min. fast pedaling (85–100 rpm) with moderate resistance; RPE: 5–7
  • 8-9 Minutes
    • 1 min. moderate pedaling (70–80 rpm) with moderate resistance; RPE: 3–5
  • 9-10 Minutes
    • 1 min. fast pedaling (85–100 rpm) with moderate resistance; RPE: 5–7
Queen Of The Hill Drill

By: Victor Self

TIME: 30 MINUTES (Main Workout) 

  • 0-3 Minutes
    • Start seated with moderate resistance and moderate speed (70–80 rpm); RPE: 3–5
  • 3-6 Minutes
    • Increase resistance two times in 3 min.; slow speed (40–60 rpm); moderate-heavy resistance; RPE: 5–7
  • 6-8 Minutes
    • Keep resistance and stand; increase speed for 60 sec. to 60+ rpm, then back to 40–60 rpm; RPE: 6–8
  • 8-9 Minutes
    • Decrease resistance to moderate and increase speed to moderate while seated; RPE: 3–5
  • 9-13 Minutes
    • Slow speed, heavy resistance, stand; add resistance three times in 4 min.; RPE: 6–8
  • 13-15 Minutes
    • Keep heavy resistance, increase to 60+ rpm (30–45 sec.), then return to original pace seated; RPE: 7–9
  • 15-17 Minutes
    • Decrease to moderate and maintain moderate pace while seated; RPE: 3–5
  • 17-22 Minutes
    • Very heavy resistance, slow speed; add resistance twice during the 5 min. while standing; RPE: 8–10
  • 22-23 Minutes
    • Very heavy resistance, increase speed (55+ rpm) 30–45 sec.; return to slow pace, standing; RPE: 9–10
  • 23- 24 Minutes
    • Decrease to heavy resistance and maintain slow speed while seated; RPE: 7–9
  • 24-26 Minutes
    • Decrease to moderate resistance and increase to moderate speed; RPE: 4–6
  • 26-28 Minutes
    • Decrease to light resistance and increase to fast speed (85–100 rpm) while seated; RPE: 2–4
  • 28-30 Minutes
    • Cool down, seated, allowing heart rate to decrease; end with some stretching
The Ultimate Sprinter

By: Victor Self

TIME: 30 Minutes (Main Workout)

  • 0-3 Minutes
    • Light resistance at 70–80 rpm; RPE: 2–3
  • 3-4 Minutes
    • Light resistance at 80–90 rpm; RPE: 4–5
  • 4-7 Minutes
    • Light resistance at 90–100 rpm; RPE: 6–7
  • 7-9 Minutes
    • Light resistance at 100+ rpm; RPE: 7–8
  • 9-10 Minutes
    • Recovery with light to moderate resistance at 60–80 rpm; RPE: 2–3
  • 10-13 Minutes
    • Moderate resistance at 70–80 rpm; RPE: 3–5
  • 13-15 Minutes
    • Moderate resistance at 80–90 rpm; RPE: 5–7
  • 15-17 Minutes
    • Moderate resistance at 90–100 rpm; RPE: 7–8
  • 17-19 Minutes
    • Moderate resistance at 100+ rpm; RPE: 8–9
  • 19-20 Minutes
    • Recovery with light to moderate resistance at 60–80 rpm; RPE: 3–5
  • 20-22 Minutes
    • Moderate resistance at 90–100 rpm; RPE: 6–8
  • 22-23 Minutes
    • Moderate resistance at maximum speed; RPE: 9–10
  • 23-25 Minutes
    • Recovery with light to moderate resistance at 60–80 rpm; RPE: 3–5
  • 25-27 Minutes
    • Moderate resistance at 90–100 rpm; RPE: 7–9
  • 27-28 Minutes
    • Moderate resistance at maximum speed; RPE: 10
  • 28-30 Minutes
    • Cool down, allowing heart rate to decrease; end with some stretching
Stuchlik's Powerhouse Spin Fusion 

By: Pavel Stuchlik

TIME: About 20 Minutes

Adapted for the stationary bike by Stuchlik, the format of this workout is simple but effective: warmup, endurance, strength, power, recovery.

  • Warm Up 4-6 Minutes
    • Keep one foot on the pedal and the other off and out of the way. Spin for 1 min. with one leg. Switch to opposite side for the same amount of time. Repeat two to three times.
  • High Gear 4 Minutes
    • Dial it up to major resistance. Spin in high gear for 4 min.
  • Powerhouse 4 Minutes
    • Amp up to a big gear effort with very high rpm for 4 min. Aim to reach 82% to 92% of your maximum heart rate.
  • Recovery 4 Minutes
    • Slow the pace and reduce resistance for a 1-min. recovery, followed by a 1-min. sprint. Repeat.
Pro Tip From Stuchlik: "Strechgin helps finish your recovery off the bike, and yoga sun salutations are the perfect ending. Finish with a few minutes of meditation if possible."

Rolling Hills With Flats

By: Chan Gannaway

TIME: About 27 Minutes

Gannaway designed this exhilarating cycling workout, which varies resistance and intesity.

*Light: Can maintain pace for 30 min. **Medium: Challenging but steady ***Heavy: Hard but can maintain it





  • 4-5 Minutes
    • Warmup, 60-80 rpm, light*
  • 1 Minute
    • 70-80 rpm, medium**
  • 2 Minutes
    • 80-100 rpm, medium**
  • 2 Minutes
    • 70-80 rpm, light*
  • 2 Minutes
    • 70-80 rpm, heavy buy doable***
  • 1 Minute
    • 80-100 rpm, light*
  • 1 Minute
    • 70-80 rpm, heavy buy doable***
  • 1 Minute
    • 90-110 rpm, medium**
  • 2 Minutes
    • Cooldown, 60-70 rpm, light*
  • Repeat cycle block, eliminating warmup
Indoor Rowing Machine



Rowing lights up nearly every major muscle group in your body and will put your endurance to the test, even in short intervals. Here are four completely badass workouts for the indoor rowing machine.

HIIT Sprint Series


By: Jared Stein

TIME: 12–15 MINUTES

Stein shares this interval routine for people who are short on time. Don’t be fooled by its brevity— this workout will fry you! Log your sprint times and use them as a benchmark for when you do this workout again.

  • Row 500 meters at about 60% effort, not for time
  • Rest 30 seconds
  • Row 250 meters at max effort; keep track of time
  • Rest for the amount of time it took you to row
  • Repeat for a total of four sprints, 1:1 work-rest ratio
  • Row 500 meters at about 60% effort, not for time
Up the Ladder

By: Jared Stein

TIME: 45-50 Minutes

Stein created this ascending ladder that increases intensity with every round. Punishment gluttons can descend back down after.

  • Choose a split time (pace per 500 meter) that is challenging but maintainable for a 1,000-meter row
  • Row 100 meters at or faster than the selected split time
  • Rest for the amount of time it took you to row
  • Row 200 meters at or faster than the selected split time
  • Rest for the amount of time it took you to row
  • Continue up the ladder in 100-meter increments until you reach 1,000 meters, maintaining a 1:1 work-rest ratio
Three Pyramids

By: Nick Peterson

TIME: 40 Minutes

Olympic rower Peterson advises you to do this workout as hard as you can the whole time. “Your pace will improve as your stroke rate goes up, but you want to avoid falling apart and going easy, or ‘paddling,’ as the stroke rate comes down.”

*SPM is strokes per minute.

  • 3 minutes 16-18 spm
  • 2 minutes 22-24 spm
  • 1 minute 28-30 spm
  • 2 minutes 22-24 spm
  • 3 minutes 16-18 spm
  • Rest 3-5 Minutes
  • Repeat two more times
2K Row/Burpee- Over-Erg Couplet 

By: Noah Abbott

TIME: 15 Minutes

Two kilometers is the length of most Olympic rowing races and is a benchmark distance for the indoor rowing machine. That’s a tough test on its own, but Abbott likes to throw in a twist: Hop off and do 10 burpees over the rowing machine after each 500-meter increment. “Those last 10 burpees are particularly soul sucking,” says Abbott.









Treadmill



Even if you are an avid hiker or road runner and insist on working out outside, there will be times when using a treadmill is simply your best option (e.g., you do not want to run in a lightning storm). These fun and challenging workouts mix it up for you on the treadmill.

The Hiker's Workout

By: Franklin Antonian

TIME: 60 Minutes

Antoian offers this to clients getting in shape for a long hike. Focus on taking long, full strides as the incline increases.





  • 15 minutes
    • Race walk at 5 mph, flat incline
  • 10 minutes
    • Fast walk at 4 mph, 5% incline
  • 10 minutes
    • Power walk at 3 mph, 10% incline
  • 10 minutes
    • Power climb at 2 mph, 15% incline
  • 15 minutes
    • Cooldown at 3 mph, gradually reducing
Sprint Endurance

By: Franklin Antoian

TIME: 40 Minutes

This workout can help when you need to reach deep for extra bursts of energy.

  • Jog at an easy pace for 10 min.
  • Run 5 kilometers (3.1 miles) at a challenging but achievable pace
  • After completing 5 kilometers, sprint for 5 sec., then walk for 5 sec.
  • Sprint for 10 sec., then walk for 10 sec.
  • Sprint for 15 sec., then walk for 15 sec.
  • Sprint for 30 sec., then walk until you have cooled down
Running hills is a critical component of middle- and long-distance road- race training. Shoemate, a Houston- based ultramarathoner whose workout tips can be found at cari-fit .com, offers an intermediate and advanced treadmill workout that will strengthen your quads, kick your cardio into high gear, and give you the tools to conquer big hills.




Intermediate Hill-Running Workout

By: Cari Shoemate

TIME: 28 Minutes

  • 0-5 minutes, on 0 Incline, at 3.5 mph
  • 5-10 minutes, on 3 Incline, at 5.0 mph 
  • 10-12 minutes, on 0 Incline, at 5.3 mph
  • 12-14 minutes, on 5 Incline, at 5.3 mph
  • 14-16 minutes, on 0 Incline, at 5.3 mph
  • 16-18 minutes, on 7 incline, at 5.3 mph
  • 18-20 minutes, on 0 incline, at 5.0 mph
  • 20-25 minutes, on 7 incline, at 5.0 mph
  • 25-28 minutes on 0 incline, at cooldown walk
Advanced Hill-Running Workout

By: Cari Shoemate

TIME: 28 Minutes

  • 0-5 minutes, on 0 Incline, at 6.0 mph
  • 5-10 minutes, on 5 Incline, at 6.0 mph 
  • 10-12 minutes, on 10 Incline, at 5.5 mph
  • 12-14 minutes, on 10 Incline, at 5.0 mph
  • 14-16 minutes, on 10 Incline, at 6.0 mph
  • 16-18 minutes, on 10 incline, at 5.0 mph
  • 18-20 minutes, on 5 incline, at 5.5 mph
  • 20-25 minutes, on 3 incline, at 7.5 mph
  • 25-28 minutes on 0 incline, at cooldown walk
Brain Teaser

By: Nicole Wilkins

TIME: 45 Minutes

Nicole Wilkins, a Met-Rx–sponsored figure pro who has mentored and coached many other competitive athletes, designed this fantastic treadmill fat burner. Adjust the speed to match your fitness and comfort level.

  • 3 Minute Warmup at 3.5 mph
  • Raise Incline to 2%
    • 1 minute at 7.0 mph
    • 1 minute at 3.0 mph
    • 1 minute at 8.0 mph
    • 1 minute at 3.0 mph
    • 1 minute at 9.0 mph
    • 1 minute at 3.0 mph
  • Repeat sequence once
  • Lower Incline to flat
    • 1 minute at 9.0
    • 90 seconds at 3.0
  • Repeat sequence 10 times
  • 5 minute cooldown at 3.5 mph
Stepmill



Wilkins has her clients perform this quad crusher, which keeps both your body and mind engaged.

Around The World On The Stepmill

By: Nicole Wilkins

TIME: 40 Minutes

Set machine to manual 

  • 5 minutes at level 10
  • 2 minutes at level 12
    • Skip every other step
  • 1 minute at level 15
  • 1 minute at level 10
    • Facing right (turn body sideways and cross your leg over as you step up)
  • 1 minute at level 10
    • Facing left
  • 1 minute at level 16
  • 1 minute on level 8
  • Repeat sequence five times
  • 5 minute cooldown at level 6
Elliptical Machine



If you’re feeling slightly beat up, the elliptical can be an excellent option for a low-impact cardio blast. Shy, a member of team Optimum Nutrition, created this tough climbing workout for the elliptical.

Shytown Everest

By: Even Shy

TIME: 20 Minutes

  • 3 minute warmup
    • 30% maximum effort, 10 resistance
  • 60 second sprint
    • 85% of maximum effort, 24 resistance
  • 60 second recovery
    • 50% of maximum effort (135 bpm), 10 resistance
  • 60 second sprint
    • 90% of maximum effort, 23 resistance
  • 60 second recovery
    • 50% of maximum effort (135 bpm), 10 resistance
  • 60 second sprint
    • 95% of maximum effort, 22 resistance
  • 60 second recovery
    • 50% of maximum effort (135 bpm), 10 resistance
  • 60 second sprint
    • 95% of maximum effort, 21 resistance
  • 60 second recovery
    • 50% of maximum effort (135 bpm), 10 resistance
  • 60 second sprint
    • 100% of maximum effort, 20 resistance
  • 3 minute cooldown
    • 35% of maximum effort (110 bpm), 10 resistance
Bonus Burnout: Three supersets of squat jumps and jumping lunges, 20 reps each exercise. 



THREE MACHINES YOU NEVER USE (BUT SHOULD)



Lucky enough to have this equipment around? Try it out and get set to sweat har


Reverse Tabata on the ASSAULT AIR BIKE

TIME: 4 Minutes

“The Assault Air Bike is the most demanding bike of its kind,” says Noah Abbott. Try to do an eight- round reverse tabata for total calories—that’s 10 seconds of work followed by 20 seconds of rest. “Clients who have never done it sometimes sniff, thinking it will be too easy.” But this workout has most athletes reduced to a puddle.

CrossFit Jerry Hero Workout on the TRUE FORM TREADMILL and CONCEPT2 INDOOR ROWER

TIME: 21–30 MINUTES

Unlike most treadmills, the True Form is not motorized, so the experience is more like actual running, says Abbott. He recommends the classic CrossFit workout “Jerry,” named to honor Sgt. Maj. Jerry Dwayne Patton of the Army, who died in 2008. It’s a timed workout: one-mile run, followed by a two-kilometer row, followed by a one-mile run. “Don’t redline the first run or you’ll lose it on the rower. After the row, immediately get on the True Form. Your legs will feel like jelly at first, but after a few hundred meters, you’ll hit your stride.”

Seven Up on the VERSACLIMBER

TIME: 15 MINUTES

The VersaClimber requires you to use your arms and legs in a vertical motion that mimics an extremely steep climb. Christian Fox, coach at CrossFit South Brooklyn, recommends the following interval workout. “Your goal is to be as consistent as possible so there isn’t a significant drop-off in the number of feet climbed in the final rounds.”

  • 2-min. warmup at about
  • 50% effort
  • Rest 30 seconds
  • 1 minute hard at about 90% effort Rest 30 sec.
  • Repeat interval sequence for a total of seven rounds
  • 2-minute cooldown at about 50% effort