A Tough 20-Minute Bike Workout on Days When Time Is Short

Source: Corbis ImagesYou might not have a full hour available for an indoor-cycling class| but there’s no reason you can’t get a great workout with this often-overlooked machine. When there’s a line out the door for ellipticals and treadmills at lunch| there always tends to be a few bikes wide open and ready to go. This workout comes with its own fun playlist to keep things feeling fresh| so those 20 minutes fly by. Up the ante and challenge yourself by sprinting every time each song’s chorus plays.

Song Resistance RPM* RPE**

“Talk Dirty” ¡ª Jason Derulo| featuring 2 ChainzLow50 to 60Three to four”Battleflag” ¡ª Lo Fidelity AllstarsMedium70 to 90Six to eight”Dark Horse” ¡ª Katy PerryMedium to high60 to 70Five to seven”Drop It Low” ¡ª Ester Dean| featuring Chris Brown Medium80 to 90Six to eight”Drunk in Love” ¡ª?Beyonc¨¦Medium to low50 to 60Three to six

*RPM = Revolutions per minute (explanation here)**RPE = Rate of perceived exertion (explanation here)

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