10-SECOND LESSON

Stationary Bike

If you tend to ride too leisurely on the stationary bike, try this: After a five-minute warm-up, stand up and pedal as hard as you can for 15 seconds, then sit down and go at a steady pace for 45 seconds. Continue the pattern for at least 10-15 minutes, then finish with a five-minute cool-down. Sprint workouts have the added benefit of raising your metabolism.