Try These Calorie Killer Air Dyne Workouts

I have a love/hate relationship with the Air Dyne.

It literally brings me the closest to death than anything else I ever felt and because of that I want to get better at it.

So I have been working on it.

It still kills me every time, but I do see progress.

So to help you see progress not only with your performance on the Air Dyne, but to get you results by burning a butt load of calories, I have put together a couple of Air Dyne workouts for you to swear and cuss me out as you lay lifeless on the floor when the timer goes off.


20 calorie/3:00 rest interval workout – Spend 3 minutes warming up then go into a full sprint to burn 20 calories as fast as possible.  When 20 calories are burned, recover for 3 minutes, still pedaling but at a very low intensity.  Repeat for 4 rounds.  The total workout time should be around 17 minutes including the 3 minute cool down.

20 second sprint: 10 second rest repeats until 200 calories – Give yourself at least a 2 minute warmup, then sprint for 20 seconds, then 10 second rest.  Repeat this until 200 calories is achieved.  Keep track of how many rounds it takes to compare to next time.  Spend 3-5 minutes cooling down.

The Calorie Ladder – Warm up for 2 minutes, then burn 50 calories as fast as possible (you may want to pace yourself), then rest for the amount of time that it took you to achieve 5o calories, then burn 40 calories as fast as possible. Again, rest for the same amount of time that it took you to burn 40 calories, Repeat this for 30, 20 and 10 calories.  The fun doesn’t stop there as you work you way back up the ladder to 20, 30, 40, and finish back at 50. Take some time to cool back down, then walk into the woods to die.

You’re welcome.


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About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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