62 JANUARY/FEBRUARY 2017 SHAPE.COM“Th ere’s
no eff ort
level you
can hit
that the
bike can’t
match,
so the
calorie -
burn
potential
ıs nearly
unlimited.”Round 1
Pedal as fast as you can
for 40 seconds. Take
20 seconds to get off the bike.
Do jumping jacks for
40 seconds. Take 20 seconds
to get onto the bike.
Round 2
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do straight-
leg bicycle kicks for 40
seconds: Lie faceup on floor
with hands behind head and
arms bent wide, legs long and
hovering above floor. Lift left
leg and rotate torso to
touch right elbow to left knee;
switch sides and repeat.
Continue alternating sides.
Take 20 seconds to get onto
the bike.
Round 3
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do power
mountain climbers for
40 seconds: Start on floor in
plank on palms. Step left
foot up to outside of left
hand. Hop to switch sides.
Continue alternating sides.
Take 20 seconds to get
onto the bike.
Round 4
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do squat
180 jumps for 40 seconds:
Stand with feet hip-width
apart and arms by sides.
Squat, then jump as high as
you can, rotating midair so
you land facing opposite
direction. Continue alternating
sides. Take 20 seconds to
get onto the bike.
Round 5
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do squat
lateral leg lifts for 40
seconds: Stand with feet
hip-width apart and arms by
sides. Squat, then stand,
raising left leg out to side up to
hip height. Continue alternating
sides. Take 20 seconds to
get onto the bike.Round 6
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do V-ups
for 40 seconds: Lie faceup on
floor with arms extended
overhead and legs long. Lift
torso and legs, coming onto
tailbone so body forms a V.
Lower. Repeat. Take 20
seconds to get onto the bike.Round 7
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do speed
skaters for 40 seconds: From
standing, hop to left side,
landing on left leg, bringing
right leg back and across left,
as you reach right hand to
touch left foot. Continue
alternating sides. Take 20
seconds to get onto the bike.Round 8
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do blastoff
push-ups for 40 seconds: Start
in crouched position on floor
with arms extended in front of
you. Spring body forward into
plank position, then do
1 push-up, pushing back to
start. Repeat. Take 20 seconds
to get onto the bike.Round 9
Pedal as fast as you can for
40 seconds. Take 20 seconds
to get off the bike. Do lunge
kickers for 40 seconds: Stand
with feet hip-width apart and
arms by sides. Step right leg
back into a reverse lunge,
bending right arm forward and
left arm back. Stand on left leg,
kicking right leg forward and
driving arms in oppositedirections. Repeat for
20 seconds. Switch sides;
repeat. Take 20 seconds to get
onto the bike.Round 10
Pedal as fast as you can for
40 seconds. Take 20 seconds to
get off the bike. Do side-plank
knee drives for 40 seconds:
Start on floor in side plank on left
palm. Bring right elbow and knee
together to touch near waistline.
Repeat for 20 seconds. Switch
sides; repeat. Take 20 seconds
to get onto the bike.Round 11
Pedal as fast as you can for
40 seconds. Take 20 seconds to
get off the bike. Do plank walks
for 40 seconds: Start on floor in
plank on palms. Lower to
forearm plank one arm at a time.
Return to plank on palms one
arm at a time. Continue
alternating sides. Take
20 seconds to get onto the bike.Round 12
Pedal as fast as you can for
40 seconds. Take 20 seconds to
get off the bike. Do sizzle
sprawls for 40 seconds: Run in
place with fast feet. Every 5 to
10 seconds, drop, lowering
entire body to the floor. Pop up
and immediately resume fast
feet. Repeat.WARM-UP
Do 1 minute each of high-knees running, then inchworms (from stand-
ing, fold forward and walk hands out to plank position, walk feet toward
hands, then stand; repeat).