Category: No Gym Required

The numbers are all the proof you need that every woman should learn a few trusty self-defense moves. In 2015, 12 out of every 1,000 people in the U.S. became victims of a simple assault, according to the National Crime Victimization Survey. Three out of 1,000 suffered an aggravated assault, usually defined as an attack with a weapon or intent to accomplish something worse than minor injury.   
Before you stop leaving the house entirely, just remember that violence in the U.S. has plummeted over the last 25 years or so. But assault still happens, and it’s worth taking some time to learn self-defense techniques that are proven to get you out of a scary situation.
Too often women become targets of violence carried out not only by strangers, but also people they know and trust. The ideal situation would be to end all violence outright, but until we realize the utopian dream, our task is clear: We should all learn to identify risky situations and know how to defend ourselves. Learning a few self-defense moves provides benefits even if you never have to use them. Self-defense practice can provide courage and peace of mind, no matter where your life takes you.  
“Threats should be taken seriously,” D. Corbett Everidge, a martial arts instructor and co-founder of the Ministry of Defense self-protection school, says. “There is no such thing as an idle threat.”
Everidge shared with HealthyWay how to recognize dangerous situations and what to do in a worst-case scenario.

1. Self-defense begins with awareness.

First things first: Pay attention to your surroundings. This may sound simple, but in this age of distraction, how often are you really looking at where you’re going? We are so often “plugged in,” we forget that we can actually walk to our car or run an errand without our headphones in.
“Being aware of where you are is the most important aspect of safety, followed by recognizing the development of bad situations—environment, then situation,” says Everidge. “If you find yourself in an environment that you perceive to be bad, don’t wait for the situation to occur.”
Bad things often happen in bad places. So if you know you have to walk through an unfamiliar or dark parking lot alone, don’t cloud your senses by scrolling through social media.
“By looking at a text message, Facebook, or anything on your phone, you are distracted and oblivious to your surroundings,” says Everidge. “Predators pay attention to this.”
Also, walking with purpose and confidence sends a message to potential threats. Your posture, stride, and walking speed can all work in your favor. Criminals aren’t out there randomly picking people to assault—there is a method to this madness. Of course, even the most confident, attentive people can still become victims; it’s no one’s fault but the perpetrator. But it does help to implement all prevention tactics. Know the space you’re in, and pay attention to who’s around you.

2. A Simple Self-Defense Technique: Listen to your gut.

“If something is telling you that a place or situation is not safe, leave immediately,” says Everidge. “I have had countless women in courses that I have taught tell me that in dangerous situations they had a premonition something was about to happen.”
Your gut knows when something is up, so don’t tune it out. Science suggests that intuition is more than just a feeling. There’s evidence intuition is actually a trustworthy reaction to your surroundings.
Professor Gerard Hodgkinson of the Centre for Organisational Strategy, Learning and Change at Leeds University Business School studies intuition and how it is executed in real-life situations. Hodgkinson argues that intuition is basically our brains using visual cues along with past experiences to make a split-second decision. These impressions may not make sense at the time, at least on a conscious level, but they result in the eerie feeling that something’s a little bit off.
That voice is real, and it can help keep you out of dangerous situations. However, remember that you’re never to blame for someone else’s negative actions.
“You did not wake up today choosing to be harmed. You did not choose to cross the path of someone seeking to harm you,” Everidge tells HealthyWay. “That is irrelevant, because today he chose you. By being confident and alert, your paths may not cross.”

3. Prevent confrontation whenever possible.

If you find yourself in a situation that makes you uncomfortable, get out of that space ASAP if you can. Part of being aware of your surroundings is knowing any and all escape routes. Try to avoid closed off or restricted spaces because these have fewer options for quickly fleeing.
“If your instinct tells you that a situation is escalating, do not stand still—KEEP MOVING,” says Everidge. “This makes you unpredictable, harder to capture or strike, and it continually opens up tactical options. “
If you’re stuck in a dangerous situation with no way out, make some noise! You want to draw as much attention to yourself and what’s happening as possible. Scream, yell, do anything you can to be loud.
However, if you can remember, yell “Fire!” instead of “Help!” Situations have shown that people are more likely to respond and help someone yelling “fire” versus “help” because of the bystander effect.   

4. Self-Defense Moves to Keep You Safe

If drawing attention to yourself doesn’t cause an attacker to back off, you might need to use force as a last resort. It is possible to stun an attacker enough to escape using just your fingernails or car keys.
You want to be sure you minimize any injuries to yourself in these situations. Open-palm slaps, scratching, and jabbing someone with your fingers are much safer methods than attempting to punch someone, unless you’re well trained.

Self-Defense Target Focus: the Eyes

When in doubt, go for the eyes. You’ve already got everything you need to deliver a debilitating attack to your opponent.
“Fingernails are formidable weapons against the eyes. Also, everyday items such as car keys are valuable,” says Everidge. “I also teach my students to use items such as lemon juice and hairspray if they do not have access to pepper spray.”
Poking, scratching, or spraying someone in the eyes can give them temporary blindness and cause some serious pain, giving you time to run to safety.
If you have to use your keys for a defense, Everidge says not to hold them between your fingers. You can seriously tear your hand up holding your keys this way—try swinging and slapping the person with the keys instead.
“Fingernails and keys being raked across the face can cause pain and bleeding,” says Everidge. “By using the fingernails, you also allow for the collection of skin under the nail to be used as evidence in court.”
When you’re attacking someone’s face, keep your arms loose, not rigid. When you’re ready for the attack, follow Everidge’s lead:
“In a fast slapping motion, slightly curl the fingers at the moment of impact with the face and allow them to drag across the face or eyes,” he recommends.

Self-Defense Target Focus: the Throat

The second best target on the body of an attacker is their throat. Not only is a throat hit incredibly painful, but it can cause the attacker to have difficulty breathing.
“Use the ends of the fingertips as a spear, or the fore knuckles can be used,” Everidge tells HealthyWay. “The use of the thumb beside the throat pushing inward is extremely effective.”
Everidge explains the proper way to attack someone’s throat: “Lay your hand flat and tense it. Utilize the tips of the fingers to drive into the side of the throat or the Adam’s apple. Also, separate the thumb from the fingers into an ‘L’ shape, and use the webbing of the hand or the bone on the side of your index finger to strike the throat. If possible, twist the throat in a motion similar to turning on a faucet or turning a doorknob.”

Self-Defense Target Focus: the Ears

Ears are a surprisingly effective target when you want to drive off an attacker. You can grab and pull on ears. Alternately, try a good old-fashioned ear-boxing.
“Cup your hands and hit both ears simultaneously,” says Everidge. “This can cause a ringing in the ears and great discomfort, and in extreme cases, the eardrum can rupture.”

Self-Defense Target Focus: the Feet and Shins

If your attacker has you in a bear hug and you can’t get free, it’s time to go after their feet and shins.
“When the shins are scraped with shoes such as high heels or cowboy boots, [that] can cause extreme discomfort and bleeding,” says Everidge. “Also, the top of the foot when stomped with the heel can result in a bone fracture.”
To make your shin or foot attack most effective, start by twisting your body sideways.
“Attempt to maneuver your body perpendicular to your attacker, in a position where your hip meets the belt buckle,” says Everidge. “With the leg nearest his belt buckle, kick in a downward motion along the shin and finish with a hard stomp with the heel on top of the foot. “

The Holy Grail of Self-Defense

If the attacker is a man, do not hesitate to hit him aggressively where it counts.
“The testicles are the holy grail of women’s self-defense, but this is not foolproof,” says Everidge. “If the attacker is … intoxicated or is so enraged, he may be oblivious to the pain.”
A crotch strike may not be 100 percent effective, but more often than not, it will buy you time to escape. Everidge explains the technique behind this self-defense attack: “When attacking the groin, either use the top of the foot in a kicking motion similar to a cheerleader kick [or use the knee]. If using the knee, strike upward at a 45 degree angle. Upon the point of impact, arch the lower back and push the hips forward to gain momentum and power.”
Also, don’t be afraid to spit on someone. Spitting is an easy way to stun someone and “while this is distasteful, it produces instant results and can allow you a split second to escape,” says Everidge.

5. Other Self-Defense Options

Anything you have on you—purses, backpacks, shopping bags—can be used to hit someone or block someone from striking you. If you have a drink in your hand, throw it at your attacker! Hot coffee is especially effective.
If you can, always park in well-lit, populated areas, and use the buddy system when walking to your car whenever possible.
“Approach your car from the rear so you can inspect the vehicle to make sure there is no one in it,” says Everidge. “Do not leave items such as mail on your seat in the car, because this can give a criminal your address.”
Most importantly, remember that avoiding someone or walking away from a stranger who initiates contact is not always rude; if you feel uncomfortable, it is likely a very safe decision. Ignoring your fear of being impolite could keep a strange situation from escalating into a dangerous one.
Like we mentioned earlier, listen to your gut! If a stranger in public makes you uncomfortable, don’t hesitate to act. Your safety is way more important than some stranger’s hurt feelings.

You might think of swimming pools and beaches as places to relax and catch some rays, but they also make excellent gyms. There are tons of exercises you can do in the water, and we’re not just talking about swimming laps.
If you have your own backyard pool, using it to exercise is a no-brainer. If, like most of us, you don’t, there’s always the community pool or your local YMCA. Whatever it takes to try pool exercises, trust us, it’s worth it.
Moving your workout routine to the pool can help beat burnout, re-energize your motivation, and allow your body to activate and work muscles you’ve been missing at the terrestrial gym. Plus, exercises in the pool are low-impact, meaning they’re easier on your joints. If you have access to a pool this summer, consider trying out some of the following workouts. Your body will thank you!

What the Pool Workout Has Over a Standard Gym

Pool workouts have a ton of benefits for people of all ages and abilities.
“Water workouts are safe for most people, as the low-to-no-impact movements and hydrostatic pressure can be therapeutic for those with injuries or other limiting factors,” certified trainer and certified Aqua Group Fitness Instructor Kelly Morgan tells HealthyWay.
Pool exercises are especially helpful for those in cardiac disease rehabilitation, as well as people with diabetes who may physically struggle with exercising.
“This type of exercise is also customizable and adaptable to any ability, and the intensity can be changed easily,” says Morgan. “Many of the movements are simple and familiar!”
Once you’re in the pool, you don’t need any equipment to have a successful workout. However, adding some pool noodles or aquatic weights is always a great option when you want to incorporate more resistance into your pool workout.  

Pool Exercises for the Whole Body

So you’ve made your way to the water. What now? Well, that’s mostly your call! Pool exercises can be customized in many different ways, so you can work your whole body or target specific areas. Here are some of Morgan’s favorite pool exercises.
Pick and choose your favorites and build your own routine. Try doing three sets of eight reps for each movement. If that’s too easy, move to three sets of 10! You can perform each of these exercises one at a time, resting in between each set, or you can develop a circuit for a full-body workout.  

Pool Exercises for the Arms

Perform arm workouts in the pool with or without weights. These exercises work best in neck-high water so that your arms remain submerged for the most part.

• Bicep Curls: Lift your arms out in front of until they are just below the surface of the water. Flip your arms so that your forearms are facing up. Then bend your arms at the elbows and raise your hands (or weights) toward your shoulders, up and out of the water.
• Side Raises: Start with your arms (and weights if you’re using them) down by your sides under water. Lift your arms out to your sides until they are just below the surface of the water, making a T-shape with your body. Return to your starting position.
• Front Raises: Start with your arms down in front of your body under water. Lift your arms out in front of you until they’re just below the surface of the water, then return to your starting position.
• Punches: Hold your hands (with or without weights) close to your chest, just below the water’s surface. Punch straight out to the front, alternating arms.
• Tricep Dips: Stand with your back against the pool wall and your hands on the ledge. Push down to lift your body out of the water, and then slowly lower your body back into the water.

Pool Exercises for the Legs

Swimming and treading water are great exercises for the legs, but they don’t necessarily isolate the region. These moves will give your leg muscles what they need without involving your whole body in the motion.

• Flutter Kicks: Keeping your legs just under the water’s surface, do small, quick kicks. You can do these kicks while holding onto the side of the pool wall or with a kickboard. If you have the space, it can be fun to travel a bit while doing flutter kicks.
• Frog Jump: Find a spot where the water is about waist high. Start by standing with your heels together and your knees slightly bent. Jump as high as you can out of the water, and return to your starting position when you land.  
• Bicycle: Using your elbows and forearms, anchor yourself to the edge of the pool in the deep end (or at least deep enough to avoid striking the bottom with your ankle or heels). Face the water, not the land. Once you’re in place, pretend you’re riding a bicycle, pedaling your legs in alternating circles.
• Scissor Kicks: While holding onto the side of the pool, straighten your legs out in front of you in a V-shape. Then move to close your legs, but bring one ankle over the other. Open your legs back into the V-shape and close again, bringing the other ankle on top. Repeat.

Pool Exercises for the Abdominals

Take the pain out of abdominal exercises (at least a little bit) by moving them into the swimming pool. Because you do need to stand up for some of these, it’s best to try them in the shallow end of the pool. For greater resistance on the Double Leg Lift and the Knee-to-Elbow Cross, venture deeper into the pool—just ensure you can still stand up with your head above water.

• Crunches: Water crunches help you get a better range of motion than their land-bound counterparts. The trick is to anchor your legs. Float on your back near the edge of the pool, then stick your legs out onto the side, up to the backs of your knees. Use your legs to anchor you as you curl your body upward toward your feet.
• Jackknife: Start by floating on your back. With your legs straight out in front of you, bend your knees and pull them toward your chest while crunching. Extend your legs back to the starting position and repeat.
• Double Leg Lift: Using the pool wall as a support and facing the water, start with your legs completely straight, floating out in front of you. Raise them up as high as you can (without bending your knees).
• Knee-to-Elbow Cross: Stand with your feet shoulder-width apart. While you bring one elbow down across your body, bend and lift the opposite leg, allowing your elbow and knee to touch. Repeat the motion using the opposite arm and leg.  

Pool Exercises for Cardio

Taking your cardio to the pool is a great way to get the same benefits of high-impact exercises without your bones and joints paying the price. Try these to get that heart rate up quickly.

• Jogging Across Pool: This is just what it sounds like. Jog going forward, back, right, and left across the length and width of the shallow end. Then jog with high knees moving forward, back, right, and left in the same area. Finally, jog with butt kicks moving forward, back, right, and left in the same area. Do this circuit three to four times.
• Jumping Jacks: Start off with your feet together. Do 15 jumping jacks in the water while moving forward and back. Do this set two times.
• Jogging: Jog in place, then sprint in place for 15 seconds for three sets.
• Cross-Country Ski: Start with your legs shoulder-width apart. Imagine holding ski poles and propelling yourself forward, bringing your left arm up to the surface of the water while jumping your right leg back. Then bring your right arm up to the surface and jump your left leg back—returning your left arm and right leg to their starting positions. Keep repeating for two sets of eight reps each.

Pool Exercises With Noodles

• Noodle Push Down: Hold the noodle so it looks like a smile. Push the noodle down and up in front of the body. Repeat, twisting the torso to the right and left side. Combine these movements, pushing the noodle to the left, middle, right, middle, and so on while keeping your core tight.
• Noodle Wave Pool: With the noodle in front of the body, push it out and pull it into the torso in a large circle, creating a churning motion. Repeat, circling in the other direction for three sets of 30-second reps.

Pregnancy and Pool Workouts

“Aquatic exercise is fantastic for pregnant women because of buoyancy. Don’t do any jumping if it doesn’t feel good, but adapt the exercises to suit your stage of pregnancy,” says certified trainer and aqua yoga specialist Karen Shopoff Rooff. “Using a noodle to support the upper body and treading water with the lower body is a great modification.”

Rooff recommends doing each of the exercises in waist-deep water for one minute for two complete circuits that will total 10 minutes of exercise.

• Squats: These are done just as they would be on land. Be attentive to your form, and be sure your knees never go past your toes.
• Jumping Jacks: These should also be done just as they are on land. For an added challenge, keep your arms underwater to increase resistance.
• Stair Dips: Use the pool steps to complete tricep dips.
• Cross-Country Ski: Expecting mamas can complete this exercise just as it’s outlined under Pool Exercises for Cardio. Start with your legs shoulder-width apart. Imagine holding ski poles and propelling yourself forward, bringing your left arm up to the surface of the water while jumping your right leg back. Then bring your right arm up to the surface and jump your left leg back—returning your left arm and right leg to their starting positions. Modify your sets and reps based on how your body (and baby!) responds to the movement.

“At the end of the circuit, move to deeper water and tread water,” says Rooff. “At the beginning, five minutes of treading water will be challenging. Work up until you can tread water for 10 to 15 minutes for a great cardio workout.”

Getting the Kids Involved in Your Pool Workout Routine

If you’re worried about the kids getting restless while you’re enjoying your pool time, get them in on the exercise action! Kids can join in on scissor or flutter kicks, or put them on your back and walk laps around the pool.
It’s a good idea to get kids interested in and excited about being physically active early on. For most kids, play is the best exercise option, and what’s more fun and playful than a day at the pool? Many of the exercises from this list can be easily transformed into “games” for kids, keeping them busy and active right along with you.
[related article_ids=1005194]

Ever find yourself in a workout slump? Whether it’s hitting your mat in downward dog, jogging a few miles on the treadmill, or maybe swimming laps in the pool, the exercises that once motivated and energized you can start to feel a little monotonous—and they may even stop yielding results after a while. If you’re in a fitness funk, it might be time to break out of your routine and try something new—like cycling.
Cycling workouts, sometimes also called spinning or biking, are a low-impact aerobic exercise that gets your blood flowing and heart rate elevated. Cycling can help you burn hundreds of calories an hour and can provide your body with mood-boosting endorphins.
Whether you’re pedaling indoors at a boutique spin studio with club-like lighting and inspiring music or you’re just trying to burn a few extra calories on your commute to work, cycling workouts can be a great way to switch up your exercise routine and stay in shape.
If you’ve never tried it before, you might feel intimidated to get started. This kind of exercise requires some preparation, a bit of gear, and knowledge of safety. But mostly, it requires a will to try.
“Anyone can do it, whether you’re an athlete or a first-timer, or even if you’re recovering from an injury,” says Dani Iannone, lead instructor at Prime Cycle, an indoor cycling studio in Hoboken, New Jersey.
Ready to hop on the bike? Here’s what you need to know about getting started with cycling workouts—the right way.

Is cycling right for you?

Walk by one of those cult-followed cycling studios where instructors are elevated to the level of gurus, locker room amenities rival what’s available at most five-star hotels, and people strut in wearing leggings with three-figure price tags, and you might wonder if it’s the right sport for you.
Those trendy studios might have the most visibility, but cycling is actually a down-to-earth, accessible sport that anyone can get into, says Iannone.
“There are so many different styles and ways to ride,” she explains. “You can go for traditional cycling, come to a boutique studio like ours for a rhythm ride, try it at your local YMCA, or even take it up to a competitive level, if you’re an athlete.”
Iannone, who has lower back issues from her years as a dancer, says that even people who have injuries, physical disabilities, or high body mass can find ways of safely hopping on a bike and trying a cycling workout. If you have injuries or a medical condition that has you second-guessing cycling, talk with your doctor to see if it’s a good fit for you.
The price of classes and equipment can also be a deterrent for beginners, but Iannone says there are ways to keep the costs of cycling down.
“If this is something you want to do, you can find a way to make it work within your budget—you just have to reevaluate where your money’s going,” she says. “Change your priorities from going out or making frivolous purchases to investing in your health instead.”
As long as you have the motivation, a positive attitude, and a desire to give it a shot, there’s a cycling workout for you.
“If you can walk through the door, you can take a cycling class,” she says.

Indoor Cycling vs. Outdoor Cycling

People divide cycling into two worlds: indoor and outdoor. Each style has its own distinctive benefits and challenges, but discovering which one you prefer can help maximize your enjoyment of this type of exercise.
“The biggest difference, and it’s a pretty obvious one, is that when you’re cycling indoors, you’re on a bike that doesn’t go anywhere,” chuckles Iannone. “Some studios have tried to recreate the outdoor experience with visuals on big 3D screens and special effects, though.”
Some cyclists find that the experience of watching the world whoosh by when they ride outdoors keeps them more engaged, but others rely on the momentum of their classmates at an indoor cycling class to stay motivated.
The equipment for indoor and outdoor cycling also differs. When riding outside, it’s best to use a traditional road or mountain bike. You also need a helmet and other safety gear, like a bell and reflectors. For indoor cycling, you use a stationary bike with a fan or flywheel that allows you to adjust the resistance level.
Cycling workouts challenge you in different ways, depending on whether you try them at the gym or on the road. Indoor cycling is about listening to the instructor, keeping your heart rate up, and generally pedaling fast. When cycling outdoors, on the other hand, you’ll face terrain challenges (like hills and trails), focus on staying safe in traffic and around road obstacles, and use more muscle strength. You’ll also experience what it’s like riding with and against the wind and navigating different weather conditions.
If you’re a beginner, you might want to try an indoor cycling workout first. That way you can get one-on-one attention from a helpful instructor and learn the general moves and correct posture before you take your cycling workout outside.

Equipment You Need for Cycling

A few pieces of essential gear can help you get started on the right pedal.
First, you’ll need to select the proper clothing. Indoor cycling classes can make you sweaty, so look for moisture-wicking materials that allow for ample range of motion.
“Breathable leggings or shorts, a tank top, and a supportive sports bra are best,” says Iannone. “But it doesn’t have to come from an expensive store. People get into the high-end athletic clothing and they think you have to look a certain way to go to class. You can come in wearing anything that makes you comfortable and keeps you cool.”
The same kind of clothing is generally fine for outdoor cycling, but you’ll need to bundle up a bit more if the weather’s cool. Be sure to wear bright colors when riding outdoors, though, so drivers can easily spot you.
You’ll also need a pair of cycling shoes, which have stiff soles and mechanisms that allow you to clip your foot into the pedal, helping your energy transfer to the bike with efficiency.
“Most studios have cycling shoes available to rent, but if you really get into the sport, it’s worth buying your own pair,” says Iannone.
As for accessories, bring along a small towel, water bottle, and a headband.
Bikes are obviously available for use at studios and gyms. If you want to practice your own cycling workouts at home, you need to invest in a stationary exercise bike or a high-quality road bike to ride outside. Bike stores are the best place to go for personalized recommendations.

Your First Cycling Class

Walking into your first cycling class can feel intimidating. It seems like everyone else is a total pro who knows exactly how to clip in their shoes, grip the handlebars, and start pedaling. How can you make sure your first cycling workout is a success?
“Get there early, introduce yourself to the instructor, and let them know it’s your first time,” says Iannone.
The staff will help you find a space with a clear line of sight to the instructor, get strapped in, and show you the correct way of sitting on the bike.
“Posture is really important. You want to sit slightly lifted, rather than hunched over, with no strain on your back,” explains Iannone. “Your chest is lifted, your core’s engaged, and you have a light touch on the handlebars.”
The University of Pittsburgh Medical Center offers a graphic guide to proper form for cycling workouts.
Cycling can be a (literal) pain in the butt, especially for beginners. That’s why many studios offer bike seat cushions. If you’re struggling with your seat, just ask to borrow one.
You might be surprised at the level of intensity of most cycling classes. It’s a rigorous sport! But cycling workouts are not a competition—go at your own pace, and don’t compare yourself to others in the room.
“Expect to be challenged at your first cycling workout,” says Iannone. “You’re probably going to walk away feeling that it was intense, inspiring, and kind of a ‘wow!’ experience.”

Cycling Interval Workouts: What to Know

Cycling workouts are more varied than just pedaling as fast as you can for as long as you can. Incorporating intervals of high intensity and active rest maximizes the benefits of the exercise.
“Cycling interval workouts are very similar to HIIT (high-intensity interval training),” says Iannone. “This kind of training increases your stamina and endurance, makes you a better athlete, and helps your body become more efficient.”
There are a few things to focus on during cycling intervals. First and foremost, monitor your heart rate. You’ll need to understand your resting heart rate and your maximum heart rate (i.e., how fast your heart beats when you work your hardest).
During your intervals, push yourself to 70 to 80 percent of your max heart rate, says Iannone. Then bring it back down to a more moderate level for about 30 seconds before you pick things back up again.
Second, pay attention to your cadence, which is measured by pedal stroke revolutions per minute (rpm). Most stationary bikes have a gauge that can will measure your cadence.
“Some studios don’t care about numbers, but I think watching your cadence is really important because you want to know the level of your work,” says Iannone.
The resistance level of your bike also plays a role in cycling interval workouts. You’ll move between various levels of resistance, depending on the interval. The higher the resistance, the more strength you’ll need to pedal the bike.
“If you’re pedaling really, really fast, it might be time to turn the resistance up a notch,” says Iannone.
Finally, your instructor may have you change positions on the bike for each interval. These postural adjustments will help you work different muscle groups and improve your balance.
“You won’t just be in the saddle the whole time,” says Iannone. “You might be sitting or standing during intervals. You might also get up and go back down, which is called a jump, and even do presses with your arms on the handlebars.”

Try this cycling interval workout.

Need some inspiration to get started? Iannone created a cycling interval workout based on her classes at Prime Cycle that you can try on your own—complete with a killer playlist! Give it a whirl, and let us know how it goes:
Each section of this workout consists of intervals that are 30, 45, or 60 seconds long, depending on how hard you want to push yourself. Your intervals will consist of building the intensity (typically increasing the cadence by 10 to 20 rpm, but you could also increase the resistance, instead), slowing down for 30 seconds to reduce your heart rate, then speeding back up for your next interval. Repeat this a few times for each song. 

[sol title=”How Deep Is Your Love” subheader=”Calvin Harris and Disciples”]
Seated on the bike, pedal at a base of 110 to 116 rpm. During the intervals, try to push it to 125 to 130 rpm.
[sol title=”Questions” subheader=”Chris Brown”]
Increase your resistance by turning the knob two or three times. You’ll be at an easy-to-moderate climb with a base cadence of 52 rpm. Pick it up to 65 to 70 rpm for each interval.
[sol title=”So Excited” subheader=”Fat Joe”]
Turn your resistance knob two more times to take it up to a heavy climb at a base of 44 rpm. You’ll have a lot of resistance, so instead of increasing your cadence, turn up your resistance a little higher for each interval, then bring it back down in between for rest.
[sol title=”Housework” subheader=”Jax Jones”]
Take off half your resistance and increase your leg speed for a seated flat downhill ride at 120 rpm.
[sol title=”HUMBLE. (remix)” subheader=”Skrillex, Kendrick Lamar”]
Next up is a moderate climb. Turn the resistance knob once or twice and hit at least 64 rpm.
[sol title=”Lose Control” subheader=”Missy Elliot”]
Continue your moderate climb at a slightly higher cadence (68 rpm).
[sol title=”7/11″ subheader=”Beyoncé”]
Pick up your cadence to go at jog pace at 76 rpm.
[sol title=”I’m a Fan” subheader=”Pia Mia”]
Increase your resistance by one turn and pedal at 50 to 52 rpm.
[sol title=”Titanium” subheader=”David Guetta featuring Sia”]
For your final push, drop your resistance slightly and pick up your speed to about 64 rpm.