Killer Calorie Burner

I've gotten so many good ideas from this site, I thought I'd return a couple of my classes. This 45 minute cycle workout is a great calorie burner. I have several participants, including myself, that wear heart rate monitors so we had the numbers to prove it. Like I said, a lot of these I got from this site so you may see your own idea :).

• 1. If Everybody Looked the Same - Warm-up
• 2. That's What I Like About You - Sprint*
• 3. Rebel Yell - Found this one on turnstep too - sprint with a standing launch - start seated, at the end of each verse, stand and slow to a stop then sprint 8 counts, sit and push until the next verse each time increasing tension 1/4 turn.
• 4. Golddigger - Climb/jump - I alternate between the two.
• 5. All Night - Break sprints - another good idea from turnstep - sprint for 8 counts then hold the break down and push through for 4 counts - keep alternating and work up to 12/4 and 16/16.
• 6. Elevation - Standing climb - pushing them until they can almost not rotate anymore.
• 7. Grease Remix - Another sprint*
• 8. Get Up Offa That Thang - Fast climb alternated with a hover.
• 9. Baby Got Back - Ripple sprint* - I call out the Perceived Exertion level along with standing/seated - the participants sprint accordingly.
• 10. Morning Bound Train - Cool down/stretch

* I do my classes, especially sprints, on Perceived Exertion Levels from 1-10. We usually keep the sprints between 7-10. If we go to 10 we don't hold it for very long.

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