Looking for a quick workout that combines cardio and strength training? Cycling is a great option, as it is low impact and effective for a full-body workout. The Ride x Lift program at Barry’s offers a 50-minute class that alternates between cardio on the bike and strength training on the floor. For those short on time, instructor Ianthe Mellors shared a 13-minute routine that can be used as a standalone workout or as a warm-up. Before starting the workout, ensure that your bike is properly set up with the seat at hip height and handlebars at a comfortable level.
The 13-minute workout begins with a warm-up on the bike, alternating between sitting and standing and playing with speed to elevate heart rate. Following the cycling portion, move to the floor for upper-body strength exercises including inchworms, tricep pushups, shoulder taps, upright rows, bicep curls, and hammer curls. Mellors emphasizes the importance of listening to your body and modifying exercises as needed, such as staying in the saddle or lowering resistance. Beginners can start with lighter weights and increase gradually as they get stronger.
Mellors offers tips for getting the most out of the workout, suggesting that beginners focus on effort rather than speed, especially if dealing with knee or back issues. Modifications can be made, such as doing pushups on knees or against a wall for pregnant individuals. Adjusting the weight and increasing resistance can help progress muscle strength over time. More experienced cyclers can challenge themselves by increasing RPMs during the workout. Ultimately, any form of exercise is better than none, and high-intensity interval training (HIIT) is an efficient way to improve cardio endurance, metabolism, and overall fitness goals.
In addition to the workout routine, Mellors created a “Ride playlist” to accompany the workout and help maintain the correct beats per minute. The combination of cardio and strength training in a short timeframe makes this workout ideal for busy individuals looking to stay active and improve overall fitness. Whether used as a standalone routine or as a warm-up before a longer workout, this 13-minute workout provides a quick and effective way to get moving. Joining a class like Ride x Lift at Barry’s can offer a similar experience in a group setting with professional guidance and motivation. Incorporating cycling and strength training into your fitness routine is a great way to achieve a balanced and full-body workout.
