HIIT Bike5 min warmup
For max calories:
4 rounds: Ride 1 min each of the following resistance settings: 10, 12, 14, 16
1 round as above, adding level 18 as a 5th minute
5 min ride out/cool down
Extra Helpings1) Run 800m - 5:32
holy crap my legs = smoked from HIIT, that run was no fun!
2) 50 situps, using big stupid bouncy ball and a leg curl machine to make a GHD...it worked, kinda :))