Calories burned: 185*
Time saved: 3 minutes

Trainer tip: “To get more out of each stroke, kick your feet forward over the top of the pedal stroke, push down, then pull back through the bottom,” says Chris Carmichael, author of 5 Essentials for a Winning Life and The Lance Armstrong Performance Program.

Set the bike’s resistance so you can pedal steadily at about 90 rpm (if you’re on a Spin bike, you should be pedaling 15 revolutions every 10 seconds). The paces shown are on a 1-10 scale, where 10 is the fastest pace you can hold for one minute. Warm up for about five minutes before starting this workout.

*Average calories burned for a 150-pound woman

 
By Chris Carmichael, coached Lance Armstrong in seven Tour de France races