Full of motivation when you bought it, have you now lost all your resolve? Then don't move - we might have the answer to get you back in the saddle! Since we all need goals for our workouts, here is a workout plan to bring you back to your exercise bike or cross trainer. Want to gain muscle? Get toned? Burn calories? Work on thighs, glutes, abs, and stay in shape? This program is accessible to everyone, offering a gentle way to get moving and burn off some energy over the weeks.
The interval training it offers will burn a significant number of calories, perfect if you're trying to firm up certain parts of your body. Designed with care and love by our Domyos coach, these workouts, numbering three per week, can also apply to any cardio machine, whether a treadmill, bike, or rowing machine. Three sessions are on the calendar each week. Shall we discover them together?
Week 1
To get back to working out, we propose two 30-minute sessions with a 3-minute warm-up to start out.
Then, create a sequence of one minute of fairly intense effort (between 160-180 bpm), followed by two minutes of active recovery. Note that you don't stop between sequences! Repeat these three minutes ten times in a row, which adds up to a solid half-hour of effort. To close those 30 minutes, set aside two minutes at a low intensity to recover.
During this week, we also suggest doing one longer workout - in this case, one hour at 125 bpm.
Week 2
Keep up the effort! We'll continue this second week with two 30-minute interval workouts, starting with a 3-minute warm-up.
Then sequence one minute of effort (between 160-180 bpm), then one minute of active recovery, without stopping. Do the whole thing 15 times for a 30-minute workout! End with two minutes at a low intensity to bring your heart rate back down. Round out your week with one hour-long workout, this time at 130bpm.
Week 3
For this third week of workouts, we still propose two 30-minute interval sessions with a 3-minute warm-up.
This time, start with one minute of effort (between 160-180 bpm), followed by 30 seconds of active recovery. Don't forget, don't stop moving between the effort and recovery phases. Repeat this combination 20 times to create your 30-minute workout. Return to calm with two minutes at a low intensity.
On the schedule for the third week, one longer 60-minute workout at 135 bpm.
Week 4
The last week of the program, and still, two 30-minute interval workouts! After your warm-up, do 30 seconds of effort (between 160-180 bpm), followed by 30 seconds of active recovery. The pace is more intense - that's normal - and it all gets repeated 30 times to complete your 30-minute workout. Again, recover with two minutes at a low intensity. To wrap it up, your long workout is still one hour, but this time at 140 bpm.
If your devices don't have a heart rate detector, you can use a heart rate monitor. But some of your abilities during effort are excellent indicators: during an intense effort (160-180 bpm), it is impossible to talk, you sweat a lot, and your heart rate accelerates intensely. With a moderate effort (130-140 bpm), it is possible to talk, you are starting to sweat, and your heart rate accelerates gently. During a low-intensity effort (recovery), you can easily talk or even sing, and your body moves "on its own".
