HIIT Exercises for Week 3 of the Excy Fitness Challenge

High-intensity interval training (HIIT) with Excy is fun, efficient, and effective! This week, we alternate between spinning, cranking, and rotating Excy between intense bursts of activity and fixed periods of less-intense activity or even complete rest. As you get started, it’s all about exercising lying down in the bridge position while pedaling in reverse. Next, embrace the upper body cycling position. Then, don’t forget the awesome recumbent chair cycling workout. The bear crawl is next and it’s a hard one! Don’t put pressure on yourself to do too much! In the last two workouts, we move back to the chair and then wrap it up with bicep curls. Jump into a live workout anytime!

Day 21


Setting the Intervals for Excy HIIT Exercises

Use the Excy Burst Play workout with intervals set to 45 seconds fast and 30 seconds slow for a total of 20 minutes. Explore doing cardio exercise and strength training, either individually or at the same time. We make it efficient by providing constant rotational resistance exercise that allows you to pedal your arms or legs with light to heavy-duty forces. You have 2 to 70 pounds of resistance to play with! Make sure not to crank it too high, too fast!

Why We Love HIIT Exercises

From the beginning, we designed the Excy Mobile Coaching application to make HIIT Exercises easy. The article, “Why Your Workout Should Be High-Intensity,” calls out some key benefits of HIIT, including:

  • High-intensity exercise may be even better than regular aerobic activities for many patients with conditions like heart disease, diabetes, stroke, pulmonary disease, arthritis and Parkinson’s disease.
  • Studies strongly suggest that a more demanding but more efficient and often more enjoyable form of exercise known as high-intensity interval training is not only safe for most patients but more effective at preventing or reversing the deficits associated with many chronic ailments.

Couch Potatoes, Athletes, and Everyone in Between

Whether looking to move more for health, to train for an upcoming race, recovering from an injury, or living with a health condition, we invite you to explore HIIT workouts. It’s never too late to start exercising and reap the health rewards and sometimes HIIT can make it feel less overwhelming. Researchers at McMaster who examine the impact of exercise on the brain have found that high-intensity workouts improve memory in older adults, so its worth exploring for seniors too. In fact, researchers suggest that intensity is critical. The idea is simple: less total time required to make a big change—more bang for your buck. Checkout this HIIT workout guide from Men’s Journal for more ideas.

Download the Four Week Excy Fall Fitness HIIT Exercises

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