Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

I start my workout with 2 to 3 minutes of low-intensity warm-up on the lowest resistance. 2. I then bump the resistance up several notches to give me something to pedal against but not so much that my quads get fried in just one bout, and I pedal as fast as possible for 60 seconds. If you’re new to HIIT, you may need to start with 30- to 45-second sprints. 3. I then reduce the resistance to its slowest setting and pedal at a moderate pace for the same amount of time as my high-intensity interval (60 seconds). If you’re new to HIIT, you may need to extend this rest period to 1.5 to 2 times your high-intensity intervals (if you sprint for 30 seconds, you may need 45 to 60 seconds of recovery). 4. I then repeat this cycle of all-out and recovery intervals for 25 to 30 minutes. 5. I finish with a 2- to 3-minute cool-down at a low intensity.