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30 Min Cycle Dance Cardio & Interval Workout

Get ready to sweat and dance along from home on your cycle bike, with this fun workout with Sunny Trainer Brandon Reed!.

Sunny Health and Fitness

Fit for Everyone®

Fri, Jan 29, 2021

1 min read

Workouts

30 Min Cycle Dance Cardio & Interval Workout

Sunny Health and Fitness

Fit for Everyone®

More from Sunny Health and Fitness

Workouts Articles

WORKOUT:

OVERVIEW:

Get ready to sweat and dance along from home on your cycle bike, with this fun workout with Sunny Trainer Brandon Reed! This 30-minute feel-good ride is filled with fast-paced interval pushes, and heavy resistance climbs. You’ll be having so much fun, it’ll be over before you know it!

Workout Details

Warmup - 5 mins
- Increase resistance
- Increase resistance
- Increase resistance

INTERVAL PUSHES (1 ACTIVE: 2 REST)
- Interval Push: Set 1 - 30 sec
- Rest - 60 sec
- Interval Push: Set 2 - 30 sec
- Rest - 60 sec
- Interval Push: Set 3 - 30 sec
- Rest - 60 sec
- Recover - 60 sec

HEAVY CLIMB, HEAVY RESISTANCE, SLOWER PACE
- Climb: Medium Resistance - 8 sec up; 8 sec down
- Climb: Medium Resistance - 4 sec up; 4 sec down
- Climb: Medium Resistance - 2 sec up; 2 sec down
- Climb: Heavy Resistance
- Recover
- Ride: Medium Resistance
- Climb: Heavy Resistance

2, 30 SEC PUSHES, THICK RESISTANCE FLUSH TO FINISH
- Endurance Push: Set 1 - 30 sec
- Rest - 30 sec
- Endurance Push: Set 2 - 30 sec
- Rest - 30 sec
- Ride: Medium Resistance
- Recover
- Stretch