YOUR WORK­OUT

Shape (Singapore) - - Get Fit -

IN­TEN­SITY

Hard (RPE:* an 8 or 9 out of 10)

TO­TAL TIME

26 min­utes

YOU’LL NEED

An air bike. Gyms such as Tripl­e­fit, Vir­gin Ac­tive, Pure Fit­ness and Fit­ness First have them. Ask a trainer to point one out.

HOW IT WORKS

Start with the warm-up. Then com­plete 12 rounds of al­ter­nat­ing 40 sec­onds on the bike (shoot for an ef­fort level of 250 watts or bet­ter) with 40 sec­onds of body-weight strength ex­er­cises, tak­ing 20 sec­onds to tran­si­tion be­tween each round.

CALO­RIES BURNED

211 (this calo­rie burn is based on a 63.5kg woman). *Rate of per­ceived ex­er­tion; see www.shape.com.sg/rpe

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