BEST 15 Minute Indoor Cycling HIIT Workout

BEST 15 Minute Indoor Cycling HIIT Workout


♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Hi folks I’m Bob Schrupp,
Physical Therapist. – Brad Heineck, physical therapist. – ‘Cause we are the most
famous physical therapists on the internet. – In our opinion, of course, Bob. – I feel so good that Brad
adjusted my bike right now, I’m gonna be in perfect position. – That’s right you’ll
be feeling better, Bob. – So we’re gonna do the best
15 minute indoor cycling HIIT workout, high
intensity interval training. – That’s right. – Workout from beginner to advanced. Now, we’re gonna cut off here and start the program
so you’ll get real time. – Right.
– So we don’t have to worry about that, but if you’re new to our channel.
– Oh yes! – Please take a second to subscribe to us. We provide videos, how to
stay healthy, fit, pain free, and we upload every day. Join us on our website www.bobandbrad.com. Go to the giveaway section cause we’re always giving something away. What are we giving away, I don’t know. Go in there and find out. – Right.
– Because it’s a future video. – Right, we don’t know yet. – Go to BobandBrad on Facebook. It’ll also be pinned to
the top of the page there. If you want a shorter
version of Bob and Brad, go to Instagram or Twitter, we have a 60-second
version of our program. That won’t work today.
– No. – Yeah, that’d be a 60-second workout. – Right. – Okay.
– All right, we’re up and running, I’m your trainer. You got things set up properly. – I’m the trainee. – Trainee?
– Yep. – So Bob is riding, he’s got a nice cross trainer
set up on his trainer, no reason why you, it’s a good way to get a workout. I got my road bike here. And we’re gonna warm up and do a little stretch first, Bob. Okay, good for your posture because biking often times, especially when one of these road bikes, does not do anything
good for your posture. So we’re gonna reverse
that by a chin tuck in, chin tucked into your throat. – So you’re going–
– Not down like this. – That’s right, or not up, you’re going just straight back. This is a great one to
do because a lot of times if you’re like this, you go like this. – Yes, that head forward posture can just tear your neck apart. And then we’re going to do
that three to five times. And a hold and stretch. This kind cadence, what’s wrong Bob? You falling off your bike?
– Well, I’m used to the cage there. I’m not using the cage.
– Sorry about that. He’s on the flats, I’ve
got clipless pedals. We’ll talk about that a little bit. Next thing we wanna do
a scapular retraction, squeeze your shoulder
blades, stick your chest out. Out.
– You know what I do, Brad, actually?
– What? – I actually grab on one arm and go pull back like this.
– Sure. – And I do this when
I’m biking outside even. I’ll bike no hands for a bit.
– Wow, while you’re moving. – While I’m moving. (laughs) I always think I go by people
going to be impressed that an almost 60 year old
guy is biking no hands. – Outstanding Bob. Say no more.
– All right. – We’re gonna go for about five minute warm up here. You can shorten this part
up if you’d like and add on to the back end.
– Weren’t you doing some of this too? – You interrupted me Bob. – Oh, I thought you’re
gonna want to do some more. – No we’re not done. You’re right. We do want to do the stretch and reach. Get the side. Take a few deep breaths it’s real critical to get your breathing
established before we get into the hard part of the workout. In the nose, expand those lungs
and exhale out your mouth. Get the shoulders relaxed. We’re working our legs and our hips. Not our shoulders and arms. Little bit but you know what I mean. That’s the emphasis. – So we’re at a level
that pedals very easy. – Right yeah, we’re just warming up, getting the juices moving, getting those leg muscles ready to accept some good
oxygenated blood pretty soon ’cause it’s gonna need it. – Sure. – Now, keep pedaling
and I’m gonna tell you the gist of our warm up. As soon as we get done with the warm up. If you have clipless pedals, you’re clipped into the pedals. We’re gonna do one legged pedaling, 30 seconds right foot, 30 seconds left, back and forth three times on each leg. Okay, and then if you
don’t have clipless pedals and your trying the flats, the option is, is to stand up and pedal, keeping your body as still as possible, and then sit down. You’re gonna really get a
good quad burn with that. – Yeah, believe me I tried it, it hurts. – Bob hasn’t done a workout like this. – No I haven’t. This brand new for me. – When you do stand up like that, you’re gonna need to
shift into a higher gear, more resistance is needed to maintain a standing or running position. – Right.
– In the bike, so you’ll have to play
with that a little bit. Shift up, you’ll get the hang of that. So we’ve got another little
over a minute to go here. And then after that we’re
gonna go into the hit, the HIIT the hit whatever
you want to call it. – Well it seems like the
three minute is almost a HIIT. You know when I’m standing up. – Yeah, that is actually
in your your case. In my case not, so that’s a good point. – You mean it’s not even, that’s not that hard a work out for you. – Oh no, it is. But yeah, but the way I’m doing it, it’s hard but it’s not quite as cardio. – Gotcha.
– It works at a strength works the hip flexors. It’s a great way to
work all the hip muscles and forces you to get, make circles which is gonna
increase your efficiency which is gonna make you go faster, Bob. – Now I’m just, this is
a legitimate question. I’m gonna ask you Brad, – Sure.
– Because this is something I’ve been thinking about lately. A lot of times people activate
their hamstrings too much. Are you thinking about
using your butt muscles at all with this? Or do you–
– No I think about pulling up, I think about, – You think about pulling up?
– Making circles. – I don’t think about
my muscles on a bike. – Sure right.
– I know what your thinking about I think about making circles, big circles is what makes
me make more smooth, more efficient.
– Gotcha. – And I’m gonna go faster. So that’s a really good question. Glad you brought that up. The last part of the workout, the main HIIT part is
going to be 30 seconds. Pedaling as fast as you can. Don’t go too hard right
away til you get used to it if you haven’t done this before. I’ll tell you when 30 seconds is up, completely relax, back off on the resistance whatever you need to do 30
seconds active recovery. – On the 30 seconds,
where we’re pedaling fast, is that a higher, I mean
a lower resistance too or higher resistance or what do you? – Well, whatever makes it work good for you.
– Okay. – But, that’s a good question too, you’re gonna have to work with resistance. We got seven seconds to go. We’re gonna start right leg.
– All right. – I’m going to take my right leg off, – I’m gonna stand up.
– Right. And go. – Yeah your right I
gotta go even higher yet. – Yeah. So Bob’s working his resistance properly. I have my left leg in,
I’m thinking circles. And this forces you to
make circles otherwise you can’t get the pedal around. It’s a great way to train for efficiency. So we got 10 more seconds. I take my right leg.
– Yeah I really feel that in the quads. Can you see this? And I’ve got it resting on
the trainer so it’s safe. If you want to just hold it out, my timer’s over here, in the air you can. Your hip abductors get
a little sore that way. – That’s 30 seconds, right? – Yep, were you getting tired? – No, I was watching my clock up there. – Okay. And when you’re doing
this one legged pedal, adjust the resistance so that when you get to that 25 seconds you’re
working pretty good and you’re ready for a rest. Whoa.
– So I’m resting right now. On my 30 seconds, right?
– Yes. Right and I’m not. – And you’re not. – My left leg is resting. – Right.
– My right one’s working. Okay, we’re gonna switch now. If you haven’t done this
before with the clipless it takes and you’re not really good about snapping in and snapping out. That just takes time. Smooth big circles. I’m thinking about big
circles all the way around. How you doing Bob? – What bothered me is
that with the clipless, is that you said,
“Anybody who has clipless “is gonna to fall sometime.” – Yeah.
– And I’m like, at my age, I don’t want to fall so. – It’s usually when you’re stopped or just getting off the bike
– Right. – Or getting on the bike.
– Right. – Okay, we’re gonna
switch 30 seconds is up. Now the key other thing is as you get better with the standing, I call it running. – Right. – Try to keep your head perfectly still. – I was trying to do that.
I don’t know if I was. – Yeah, that’s fine. – I probably wasn’t. – I don’t know if I mentioned
if that was a thing. – Yep, exactly. – Okay, we got 10 more seconds. We’re on the right leg, if you’re doing the single leg pedal. Continue to think about big circles. I’m starting to warm up pretty good. How about you Bob?
– Yeah I am too. I’m gonna little sweat. – Three, two, one, switch. There you go. – All right, I’m trying to stay steady. – Nice job, Bob. Excellent, you haven’t
done this before, right? – Nope not any of this.
– He’s doing great. All right. This is the last time.
– Won’t be able to even walk tomorrow.
– For the left leg only. – What was that? – We won’t be able to even
walk tomorrow. (laughs) – That’s all right,
that’s not that important. (laughs) We got wheelchairs. – Yeah. – Eight more seconds. – We need a little walker.
– Keep it going. Oh yeah, this is fun. – Yeah.
– More fun then we should be having. – That’s right.
– Switch. Now you get to break Bob. I gotta do one more 30 second stint. I’m having a hard time clipping in here on my right toe for some reason. There we go. – There we are. – Ah, that gave me five seconds of rest. All right. And this is my last time. Third time on my right leg only, making those big circles. Yeah, if you got some
water get a drink of water. You got any water Bob? – No, I don’t get any water. – That’s too bad.
– Thank God. – All right, we got five more seconds. We’re gonna take a brief
break while we active recover. Continue to spin,
– Sure. – Before we start the HIIT. And there we go. I’m gonna get clipped in. – So we’re doing 30
seconds on these right? – Right so now we’re gonna, I’m gonna set goal for 30 seconds. You’re gonna pedal. Think about making big
circles if you got clipless. – Sure.
– And then when I say stop. Active recover, easy pedal, easy pedal. – Gotcha. – Recovery. Are you ready, Bob? – Yep, I’m ready. – Well, I’m gonna go 30 seconds more. Okay, it’s gonna be a 16 minute workout. It’s hard to talk and get all the stuff in.
– Right. Right. – But normally it’s 16. Please forgive me. They’ll have a comment for sure. Whoa, I thought it was 16. Okay. – You’re supposed to be
the tough guy come on. – 15 seconds. – All right. – This first time you may not know what resistance you’re at. – Yeah, I’m not sure.
– It’ll fall into place. – What I’m gonna do yet. – Okay.
– I’m gonna see what it is. – Five seconds, are you ready Bob? – Yep, I’m ready. – Hard as he can for 30, two, one. Let’s go. If you have back pain, sciatica, get up like this.
– You’re gonna stay straight up, yep. – Takes a lot of stress off that back. Helps those discs. And I’m gonna keep ‘er going. Whoa, we need a fan in here Bob. – I know we do. – Wow,this is fun. More fun then I expected. – I always have a fan right on me. – I do too. Okay, five more seconds. Keep it going strong. Smooth and steady. There you go and relax. – All right. – And think about your breathing. – I just need you to be
yelling at me in my face. – Yeah, good thing I don’t
have something to hit you with. – Right. – It’s in your nose, out your mouth. – Well that’s how the
Peloton works ya know? You’re biking with other people. – Oh, yeah. Okay, 15 seconds. I was at a bike race getting
behind, all by myself. All of a sudden a group
of eight people came. I jumped in with them. Boy, did that make a difference. – Oh, sure. – Between their draft and
just being with some people. Two, one here we go. – Yep I remember cross country, you know you run with the pack ’cause at some point you feel good and everybody else feels bad and you pull them and
then at some other point, they pull you. – The only problem is when
you’re on your trainer, in your basement by yourself. (laughs) You gotta have a good imagination. – Right. – Okay, eight more seconds Bob. Or get a few trainers in your room or go to a class.
– That’s right. – With trainers or Spinning. And relax, that was 30 seconds. I was a spinning instructor for I think seven years for sure, it could’ve been eight.
It’s been a few years now. – Oh, you were. – Yeah.
– I didn’t know that. – Johnny G certified. How do you know if that exists anymore. – What’s Johnny G? – It’s a actual trademark. – Really?
– System on how to spin, yeah. – No kidding.
– No but it was good, it was very scientific, thought out well. We got seven more seconds to rest Bob. This is more fun. Yes, strong like bull
just like your shirt says. – Yeah, there you go. – And let’s go, let’s pedal. Have more fun than you should be having or less fun, whatever. – Most fun you ever had sitting up. – Think about breathing. Breathe in your nose, not your mouth. I usually watch TV when I do this at home. – I watch TV, play music. – While you’re on your bike? – Yeah.
– Or in the chair. (laughing) Five, six more seconds, keep it going. – All right.
– Keep it going. Push it a little more Bob. And relax. Whoa, that was a good one. – I like the thumping music. (imitates loud bass) Yeah.
– I had a friend doing this. He had his his TV up, which
hooked up to the stereo, so loud it set off his alarm. – Oh, did it really? – The cops called him up because
he’s got an automatic alarm that goes to the police
station if you break a window. – Oh, sure. – And it was thumping
so loud the vibration. – It was of that intensity huh? – Yep. Three more seconds. That would be Chris. And let’s go.
– Oh yeah, that makes sense. – Yeah, the family was gone. And he turned everything
the volume up, loud. And I’m sure he was working
some training like this. 20 more seconds. – At my age it’s be gonna
be loud just to get normal. What with that hearing loss. – Well, he can’t hear anyways. – I thought of that a little bit. – Yeah. Nine more seconds, keep it going. – [Cameraman] Do a relaxing one. – So we just gotta go 30 seconds relaxed. – Okay.
– Okay. – 30 seconds relaxed. – Here we go. Spin it out. It really is important. I don’t have my water bottle with me but have a full bottle of water or whatever you drink to hydrate. – I need a towel. – And a towel and a fan. – Yeah. – We’re not set up for this in our studio but we’ll take the sacrifice for you guys. – That’s right. – Mike is back there smelling us. – Are we supposed to be peddling? – Now let’s go. I might have got carried away but we’re gonna go 30
seconds hard for sure. This is number… – You’ve forgotten how to count? – Two more after this. Now if you want to make this
into a 20 minute workout, you can simply add some
more sets of 30 on 30 off. – Are you trying to keep
that cool Mike or what? It’s heating up? – [Mike] The camera’s heating up. – We must be heating up. – Three more seconds and relax. I got my timer down there.
– Can we outlast the camera? – Yeah, I thought he’s doing that because we’re starting to– – Yeah, I thought he was trying to – ‘Cause of BO.
– Cool us down. – 15 more seconds will take off again. When the sweat dripping off your nose and your chin,
– Yeah. – You know things are going good. Life is good when that happens. – That’s right. – Woo. Are you ready Bob? – Yep.
– Five more seconds. And three, and two, and lets go. (buzzes lips) If you make noises like
that you go faster, especially if you got little kids. (buzzes lips) You got your baby down there
in the roller watching ya, you can do that it’s a family thing. I told you it’s a family thing. – Why Brad? Why? – We’re having fun. Whoa we. 10 more seconds, keep it going. Be strong like bull Bob. This is number five we got one more after this if I did my
math right and relax. I told Bob I was gonna climb, there’s a really big hill in town. – Right. Really good vertical.
– Yeah that’s. I don’t know if I’m going anymore. – Yeah I was gonna say you might be uh, expended your energy already. – Yeah, we got 15 seconds. – All right,
– It’s gonna be our final. – Let’s hope the camera can hold out. – It’s gonna be our final. Whoa. Keep blowing on that camera Mike, we gotta keep it cold. All right three, two, one and go. If you want to you can get up and run this one. – And I won’t.
– You know make it burn a little bit. – I’ve had plenty.
– Forward climb. Add the resistance as
high as that bike will go. I’ve got mine in the big ring in the front smallest one in the back. – It’s a, “Burning Ring of Fire.” – Wow. Who sang that one? Huh, Mike? He’s a musician.
– He knows who that is. He knows “Burning Ring of
Fire,” of course he does. – Keep it going. We’re going to add 10 seconds for that remark.
– Johnny Cash, right. – Okay, keep it going. You can stop anytime you want. And don’t just stop and get off the bike. – Pedal it out. – Pedal it out. It’s gonna be more than 15 minutes, cool down doesn’t count. Breathe in and exhale out slow. Control your breathing, makes traumatic difference, dramatic difference on your cool down. – Both. – And it’s actually a good
idea to repeat the stretch. – Oh sure.
– Chin tuck. Oh we can do five, 10 of them if you want. Stretch behind.
– You gotta be honest, a lot of times people hurt their back when they finish a work
out and they slouch. – Yeah. – That’s the best time
where you really wanna, ’cause your ligaments are all loose, you wanna make sure
you’re in good posture, – Yep.
– After you workout. – It just becomes a matter of habit which is not easy to do
with posture by anybody. – Right. – Unless your parents
beat it into your head when you’re two or
three or four years old. It makes a big difference.
– As we did. Not was done to us.
– No. – But as we did.
– No my parents. Well there was sit up straight but no mention about posture.
– Well my parents never did that. – And it wasn’t a big deal. – There’s too many kids in our family we just try to keep track of all 11. – 11 kids.
– Yeah. – Just be happy if
you’re all at the table. – Yeah.
– Or hope maybe some aren’t so the others get more to eat.
– That’s right. Can afford to get rid of a few. (laughs) – What’s the age difference
from the oldest to the youngest? – Ah, it was about 20 some years. – Oh, wow. – My mom had them fairly boom, boom, boom. – Wow. That’s something to be
said about consistency. – Yeah, that’s right. – So anytime you want to drop out and get ready to go to work or whatever you’re gonna do after that. Appreciate you following along, hope you had a good workout, learned a little bit. Maybe entertained just by watching us all. – Thanks for watching.
– Oh my God, better watch it. We gotta get to work. – All right. (upbeat tempo)